Arthritis Pain Relief

The most common type of arthritis, osteoarthritis, a degenerative condition, is a form of arthritis that causes the gradual breakdown of the cartilage that cushions the joints, resulting in bones rubbing against bones. This cause stiffness and pain when movement is attempted. Osteoarthritis most commonly affects weight-bearing joints such as the knees and hips and is also common in the fingers.

There are several factors that contribute to developing arthritis:

1.         genetics

2.         gender

3.         the aging process

4.         being overweight and/or obese

5.         joint injury

Obviously, you cannot change your genetics, your gender, or reverse the aging process. However, you can make changes to your weight and lifestyle that will help you find arthritis pain relief.

DIET AND OSTEOARTHRITIS:

FOODS TO AVOID:  There are many pro-inflammatory foods that can increase arthritis symptoms due to inflammation, increasing your pain. These foods need to be avoided as much as possible from your diet.

*Junk foods, high-fat meats, processed meats like lunch meat and hot dogs, and fast foods increase inflammation in your body. This is partially due to the unhealthy fats used in processing these foods, especially trans fats and saturated fats.

*Saturated fats are also found in dairy products and eggs. While these foods are important source of minerals and vitamins, you don't need the extra saturated fat. Be sure to choose low fat milk and cheese and lean cuts of meat, which will not promote inflammation.

*Diets high in sugar increase inflammation and obesity. Eliminate high sugar foods such as sodas, pastries, pre-sweetened cereals and candy.

*Decrease your consumption of all animal products other than fish. It is also very important to eliminate alcohol, coffee, and excess salt.

*Some vegetables from the nightshade family of plants, like potatoes, tomatoes, and eggplant, can increase the pain from inflammation.

FOODS TO INCLUDE: Being overweight carries a highly increased risk of developing osteoarthritis. Since being overweight contributes to joint injury, it makes sense that losing weight would decrease your pain level by reducing the pressure on your joints. A joint-friendly diet should be rich in fruits and vegetables.

*Fruit:

Those high in Vitamin C like strawberries, raspberries, kiwi, peaches, mango, and cantaloupe.

*Vegetables:

Those high in Vitamin A (beta-carotene) and Vitamin C. Carrots, squash, sweet potato, spinach, kale, broccoli, cabbage, and Brussels sprouts.

*Anti-Inflammatory Foods:

Ginger, garlic, apples and apple cider vinegar. (Apple cider vinegar is said to ease pain on the joints. Take 2 TBSP. per day.)

*Oily Fish:

Rich omega-3 essential fatty acids and high in Vitamin E like salmon, mackerel, sardines, herring, tuna and trout.

*Nuts and Seeds:

Rich in omega-3 essential fatty acids and high in Vitamin E. Unsalted nuts like walnuts, brazil nuts and almonds, and seeds like sunflower and pumpkin seeds.

*Pulses and Grains

Lentils, chickpeas (garbanzo beans), brown rice, and whole grains (breads, cereals, pastas,etc.).

*Drink at least 48 ounces of pure water every day.

EXERCISE AND OSTEOARTHRITIS:

EXERCISE: One of the best forms of treatment for arthritis pain relief is exercise. It strengthens the muscular support around the joints and improves joint mobility and function.

There are three types of exercise that are beneficial in the treatment of osteoarthritis:

*Stretching exercises - help reduce stiffness and increase joint movement and flexibility.

*Strengthening exercises - increase muscle strength. Strong muscles help support and protect the joints that are affected by arthritis.

*Aerobic exercises - improve cardiovascular fitness, control weight and improve the body's overall function.

Start with a warm-up and begin exercising slowly. Resting frequently will reduce the risk of injury. Before beginning any type of exercise program, consult your doctor to find out which exercises are appropriate for you and which exercises you should avoid.

While you cannot prevent osteoarthritis, you can find arthritis pain relief by eating a joint-preserving diet, maintain your ideal weight, and exercise regularly. Exercise also helps control weight and improves mental outlook by releasing feel-good chemicals in our brains.

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Healthy Individuals

Wellness refers to the condition of good physical and mental health, especially when maintained by proper diet, exercise, and habits.  Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do.  Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.  But what makes us healthy individuals?

NUTRITION

The first place to start would be examining your eating habits.  Since we are a product of what we eat, if our eating habits are unhealthy, we’re not going to be healthy individuals. Do you take in more calories than your body needs?  Are you taking vitamins and supplements to make sure you are getting your recommended daily allowances?  If you’re not taking care of your most basic nutritional needs, you aren’t a well individual. 

EXERCISE

Next, look at your exercise habits, if there are any.  If there aren’t any exercise routines to examine, there is no wellness.  Everyone, no matter what their age, benefits from exercise.  Whether it is organized sports or a daily walk, exercise is a necessary wellness tool.  It keeps our bodies conditioned, our minds sharp, and we get a boost to our cardio health, extra calorie burn, and more oxygen to those cells!

STRESS

Being able to handle the daily stresses of life helps keep us well.  Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath.  The body tends to retain stress in the muscles of the shoulder and back.  Taking the time to relax, combined with physical exercise, will help you maintain a state of wellness. 

Our personal habits either keep us well or prevent us from being well. If you smoke, drink, or lose sleep to excess you’re not the well individual you could be.  Smoking, drinking, and loss of sleep work to our detriment, and it takes extreme discipline to stop.  Smoking fills our body with carcinogens, and works to keep us tired and lethargic. 

Giving ourselves adequate time to devote to all areas of our physical needs, from our nutritional intake needs, to our physical fitness needs, to the need for quiet time, contributes to our capacity for being healthy individuals.  How well we allocate time for these needs, and the choices we make in fulfilling these needs, keeps us well.

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How to Stay Sharp

None of us want to lose our ability to think clearly as we age. In order to stay sharp no matter what your age, you need to keep your brain stimulated. There are many ways you can do that.

Here are just a few of them:

1. Take a Walk. Walking for just 20 minutes a day can lower blood sugar. That helps stoke blood flow to the brain, making you think more clearly.

2. Learn How to Dance. Learning dance moves activates brain motor centers that form new neural connections. Dancing also calms the brain's stress response.

3. Volunteer at the Hospital. Helping others and interacting with them activates many parts of the brain, helps keep your stress level down, forces you to stay focused and keeps your mind occupied on others instead of focusing on your own problems.

4. Work Crossword Puzzles, Sudoku or Brain Teasers. Working puzzles keeps your mind challenged, busy and healthy. Plus, it’s a great way to prevent boredom and relieve stress.

5. When you Walk, Look Around. Don't just keep your eyes forward. Look to the left and to the right. These actions can activate rarely used parts of the brain that can spur brain cell growth and new neural connections.

6. Read a Good Book. As you read, conjure a mental image of the characters and what they look like, what they are doing, and their surroundings. By doing this, you activate multiple areas in the brain and encourage memory formation.

7. Meditate. Sit quietly, choose a word that calms you, and when your mind starts to wander, say the word silently. This type of activity can reduce the stress hormone cortisol, which zaps memory. Meditation also helps reduce feelings like depression and anxiety.

8. Take a class. Live near a college? Taking classes can stave off dementia. If you don’t want to do something that formal, join a book club or go to seminars or other educational events.

9. Replace Candy with Fruit. Fruit provides fiber and antioxidants that help scrub plaque from brain arteries and mop up free radicals that inhibit clear thinking.

10. Listen to Music. TV provides a lot of stimulation, but watching too much can dull brain transmission. Instead, listen to your favorite relaxing music. Music lowers stress hormones that inhibit memory and increase feelings of well-being that improve focus.

11. Redecorate.  Plant flowers. Redecorate the kitchen. Rearrange your closets. Clean out drawers. Making such changes can alter motor pathways in the brain and encourage new cell growth.

12. Sleep. Shut-eye isn't a luxury. It's when your brain consolidates memories. Poor sleep, caused by worry, depression, or insomnia, can interfere with your rest.

13. Read the News. Keeping up with the latest not only activates the memory part of the brain but also gives you something to talk about with friends and family. That kind of socializing can activate multiple parts of your brain and encourage cell growth.

14. Play an Instrument. Playing a musical instrument is associated with lower dementia risks. It also eliminates boredom, a brain state that can cause some thinking skills to atrophy.

15. Play Board Games. Monopolgy, Risk, Pictionary, Scrabble, or Boggle; board games are associated with a lower risk of developing dementia. They activate strategic, spatial, and memory parts of the brain, and require you to socialize, which can help form new neural pathways.

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Fun Ways to Add Fruit and Vegetables to your Diet

March is National Nutrition Month making it a perfect time for you to find out more about healthy nutrition and how much it affects your life and your health. You probably already know more than you think about what you should be eating but for more information, there are dozens and dozens of sites online that will help you make informed decisions about what you and your family should be eating.

Listed below are some creative and helpful ways for you to add fruits and vegetables to your diet.

*MAIN DISH - Make your main dish a big, colorful bowl of salad. Start with lots of dark leafy greens. Then add tomato, bell peppers, green onions, celery, carrots, cucumber, or whatever you fancy. The possibilities are endless. For protein, add some beans or tuna. Top with low-fat balsamic vinaigrette.

*SANDWICH - For a healthy, delectable sandwich add sliced onion, tomato, bell pepper, avocado, cucumber or apple to a slice of your favorite cheese. Put it all on two pieces of whole grain bread, add a little seasoning and some low-fat dressing, and you have a delicious, nutritious masterpiece.

*SOUP - Make a big pot of vegetable soup. Saute some garlic, onion, bell pepper and chopped tomatoes. Add carrots, celery, yellow squash, zucchini, broccoli, green beans, peas, asparagus, mushrooms, etc. Use a small amount of high starchy veggies like corn and potatoes. One of the great things about soup is that you can freeze it.

*PIZZA - Make some homemade pizza and top it with loads of your favorite fresh veggies.

*SNACKS - For snacks, instead of eating unhealthy, fattening potato chips and dip, try munching on some fresh vegetables dipped in your favorite salad dressing, guacamole or hummus.

*BREAKFAST - For breakfast, add veggies like onions, tomatoes, bell peppers, broccoli, and zucchini to your omelet.

*BREAKFAST - Another option for breakfast is to whip up a fruit smoothie. Throw in a banana, a handful of strawberries, blueberries, peaches, or cantaloupe, some low-fat Greek yogurt and a tablespoon of ground flaxseed.  Use frozen or fresh fruit. It’s delicious!

*DESSERT - Another delicious way to enjoy fruit is to eat it as dessert instead of something that is full of sugar like cookies, candy or cakes. Slice up a melon or a banana, add some berries and top with some low-fat yogurt. Yum!

As you can see, it is not that difficult to add more fruit and vegetables to your diet. Be creative. I’m sure you can come up with a lot more ways! Not only will you lose weight and be healthier, as your body gets used to eating more and more fruit and vegetables, it will no longer crave sugar and processed foods.

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How to Break Bad Habits and Create New Healthy Ones

Our brains are wired for habits. The ones that give us pleasure like eating rich foods, smoking and drinking alcohol, release the chemical dopamine in the brain. This floods the body with good feelings. Repeated behavior deepens the neurological grooves in our brain, making habits extremely difficult to break. Our brains actually prefer habitual behavior because it is comfortable and familiar.

Below are some tips on how to rewire your brain to kick bad habits:

1. First, you must figure out what your triggers are.  There’s a reason why you drink too much or eat too much. It could be to ease stress or relieve loneliness. Habits are formed when a behavior is linked to an emotion. A good way to figure out what your triggers are is to keep a daily journal that tracks what emotion or event triggers a habit.

2. Now that you have figured out what your triggers are, find a replacement habit.  We never actually break our habits, we simply replace them with other habits. So, if you have a bad habit, find a new, healthy one to replace it. Instead of sitting in front of the television with a box of cookies, take a walk after dinner. Work a puzzle, read a book, listen to your favorite music, knit, crochet; you get the idea! Repeating a healthy behavior is the best way to rewire your brain.

3. Don’t get discouraged. You need to recognize that the immediate reward you get from a bad habit is stronger than the delayed gratification that comes from changing it. To successfully kick a habit your must retrain your mind to think, not of instant gratification, but of future benefits. This takes time. Keep trying, and don’t think of a backslide as failure. Instead, call  it a “slip.” If people think they’re failing, they give up. After three weeks, the new habit should become second nature.

4. Exercise. Regular exercise raises the level of a key protein that encourages the growth of new neurons in the brain. New neurons are essential to rewiring the brain for healthy habits. To create those new neurons, you don’t have to run a marathon. Taking a walk 4 times a week for 30-40 minutes will do the trick, or riding a bike, skating, jogging or working out on an elliptical. Any extra movement you can incorporate into your daily schedule will help you tremendously.

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Take the 'Boring' Out of Exercise

Exercise is good for you – there’s simply no doubt about it!  However, most people who have vowed to dedicate themselves to an exercise program end up quitting after a month or so. Let’s face it, North Americans start and stop their fitness programs more frequently than they change their underwear.

It’s understandable that buying gym memberships and large pieces of fitness equipment is unaffordable for much of the population – especially when that membership loses itself in the back of your wallet or that high-tech treadmill is being used as the most expensive clothes rack your basement has ever had. 

Why can’t most people stick with a fitness program? Because most people associate exercise as something that is boring, tedious and a waste of their valuable time. Therefore, the key to a successful fitness programs is to make it fun!

For some reason fitness has negative connotations for many people. The excuse you will hear most often is that “I just don’t have the time” to exercise. The fact is that we all lead very busy lives and exercise is often figured into it as an afterthought behind work, family, and social outings.

If exercise is just another leisure activity on your weekly schedule it has to be something you’ll look forward to or you simply won’t stick to it. Try changing the word ‘exercise’ to ‘leisure activity’. You would certainly schedule a social outing with your friends, so why not get them together and go to a spin class or on a power walk?

In this day and age, fitness takes up approximately an hour, 4-days a week of the average person’s time. So it has to be fun or people simply won’t put in that extra hour. The good news is that entertaining workouts are available. Many are largely dance-inspired – including belly dancing, cardio strip, pole dancing and salsa dance workouts.

Pole dancing is far more challenging than it looks. It takes a large amount of upper body strength to keep yourself suspended from a pole, and swinging yourself around it is cardiovascular. The cardio strip is like a high-intensity cardio workout that includes hip thrusts, kicks and abdominal twisting.

These are just a few examples of why fitness can’t be fun. Start by searching your local community centers and gyms for an activity that you really enjoy. Try tango lessons with your partner or a high-octane cardio kickboxing session with your best friend – all followed by a healthy lunch. This way, you get your fun social gathering and your workout too!

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The Only Successful Way to Lose Weight

If you are carrying around extra pounds on your body, you are putting yourself at a greatly increased risk for many diseases and conditions; heart disease, diabetes, cancer, and arthritis, just to name a few.  To prevent and control these diseases, you must lose weight.

The only successful way to lose weight that will provide lifetime results is to set realistic goals. The quick weight loss methods that involve starving yourself, diet drinks and/or diet pills do not last, and in many cases, are dangerous to your health.

 How to lose weight the healthy way:

1.  Set realistic goals.

It is impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. If your mindset is that you only want to lose weight the fastest way possible, you will fail miserably. Once you have decided on a weight loss plan, stick to it and follow your dieting rules. 

2.   NEVER starve yourself.

The key to being successful at losing weight is DO NOT DIET!

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight in your problem area (i.e. thighs, buttocks, hips).

You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals but remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up everyday.

3.  Start your day with breakfast.

Breakfast is the most important meal of the day. Have a healthy meal in the morning to jump-start your metabolism. Your food intake right after you wake up will be used to burn fat all day long so make it a meal that is high in good nutrition (i.e. no donuts!).

4.  Eat smaller, healthy meals frequently.

Five small-serving snacks per day is better for your body than three hearty meals. Eating more frequently, and in small servings, prevents over-eating, increases your metabolism and makes calories burn faster. 

5.  Drink lots of water.

Your body needs sufficient water to burn fat and keep your cells hydrated and healthy.

6.  Avoid too much sugar.

Plan your meals around lots of fruits and vegetables, some whole grain bread, rice or pasta for that carbo fix that you need, plus lean  meat and protein rich-foods. Sweets, sodas and pastries should be once-in-a-while indulgences only.

7.  Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level but here is such a thing as healthy fats. Olive, peanut and canola oil have them. Tuna, salmon and mackerel have omega-3 fats that are so good for your heart. 

8.  Exercise.

Walk if you are only going a few blocks from home, take the stairs instead of the elevator, jog, cycle or skate. Do these activities every day.  You will not even notice that you are already shedding pounds with these mundane activities.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slowly. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.

Eat healthy, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health. The result is a new, healthier you.

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Improve Your Cardiovascular Health and Mental Health 1 Step at a Time

Walking is a natural movement that we do every day.  For years, this single act has been linked to improving cardiovascular health.  This is because walking is a safe movement that isn’t likely to cause injury.  New studies have shown that walking is also a terrific way to improve your mood.  The next time you are feeling a little blue, there may be a way to walk it off - literally.

A recent study paired individuals into groups, one of which spent 30 minutes on a treadmill and the other that participated in 30 minutes of rest.  Each group’s progress was monitored throughout the treatment with the conclusion that both groups reported having less negative feelings at the end of the study, along with less stress and tension.  The difference, however, was that the group that spent 30 minutes walking also noted an overall improvement in well-being.

While the study further proves the theory that walking is good for mental health, as well as physical, it also lends credence to the theory that people who walk feel better overall.  It also proves that an individual does not have to be outside in order to enjoy the benefits of walking.  This simple exercise can be achieved with a treadmill or by simply walking in place while tuning into a favorite movie or television show.

Anyone who has been diagnosed as having clinical depression or other illnesses should not ignore, or disregard, his/her medical treatment program.  Walking is simply a way to add further improvement to certain conditions.  A simple 30-minute walk can benefit an individual’s mood, improve cardiovascular health and combat obesity all at the same time. 

In order to be effective, many people find that a daily walking schedule will help to keep them motivated and improve their spirits.  In addition, a regular schedule will ensure that there is a time set aside for a walk.  It’s very easy to think, “I’ll get around to it later,” but more often than not something will distract individuals away from exercise unless they have a certain schedule that is followed every day.

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Lifestyle for a Healthy Heart

A healthy heart is necessary for a healthy life. Eating right and living a healthy lifestyle  to maintain a healthy heart is essential. The food you choose to eat should contain little fat, sodium, and calories but have a lot of fiber content.

HIGH FAT FOODS: Meat, butter, cheese, and milk contain high levels of “bad” fats and should only be eaten in small quantities as they increase your risk for heart disease. You must also reduce your intake of foods that are high in sodium.

LOSE WEIGHT: The incidence of heart disease increases greatly for those who are obese. It is essential to maintain a healthy weight. To effectively lose weight you must reduce your caloric intake. An easy way to do this is to increase foods that are low in calories and high in fiber such as fruits, vegetables, and whole grains.

EXERCISE: A major factor that leads to heart disease is a sedentary life style. With the advent of technology-based jobs, more and more people are sitting at their computers all day. If you are one of these people, try to take a break every 30 minutes and walk around your desk, up and down a hallway or up and down the stairs.

Some people try to relax by sitting before the television. Either you sit before your computer or in front of the TV. This is also an unhealthy habit. If you want to relax, try to take a walk outside. Walking is a wonderful exercise for your heart. A brisk walk for 30-40 minutes daily will change your life beyond your expectations. Try it.

There are other aerobic exercises that can be done to strengthen your heart. Some of the aerobic exercises are bicycling, jogging, jumping rope and skating. These exercises should be done for at least 30 minutes, 3 or 4 times a week. If you are overweight then it is time to a look at your work schedule and allot some time for exercise.

You will feel better, be leaner, have more energy, and you will have a healthy heart. By following this type of lifestyle you will also reduce your risk for many diseases and illnesses. A win-win situation for all.

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Cardio Boxing

Cardio-boxing is one of the best forms of exercise because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. The major benefits of cardio-boxing are increased stamina, strength and coordination.

The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

Cardio

The best way to measure the effects of an exercise program on your body is to check your pulse. The easiest way to do this is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,

60% of 180 is 108 beats a minute,

70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.  Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.      

Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Position:

1.  Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

2.  Bend your knees a little and balance your weight comfortably and evenly.

3.  Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

4.  The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further. 

Moving:

When moving forward in this boxing stance, the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows. 

When moving sideward to the right, the right foot moves first followed by the left. 

When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

                                 

Punching:

A left jab has many uses, it can be used for both offensive and defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the punching bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Once you are comfortable with the moves and the flow, you will start to feel better both physically and mentally. Your body will become leaner and your endurance, strength, and coordination will all greatly improve.

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How to Be Heart Healthy

Heart disease is the number one cause of death for men and women in the United States.  The most common heart disease is coronary heart disease that often appears as a heart attack. The chance of developing coronary heart disease can be reduced by taking steps to prevent and control factors that put people at greater risk, such as eating healthier and exercising regularly.

Some heart attacks are sudden and intense; however, most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:

Shortness Of Breath – May occur with or without chest discomfort.

Chest Discomfort – Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes or that goes away and comes back. It can feel like squeezing, uncomfortable pressure or pain.

Discomfort Or Pain In Other Areas Of The Upper Body – Symptoms can include pain or discomfort in the jaw, neck, either or both arms or the stomach.

Other symptoms may include nausea, dizziness or breaking out in a cold sweat.

MAKING DIET CHANGES.

A healthy diet and lifestyle are the best weapons you have to fight heart disease.   

*Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Choose broiling, baking or grilling instead of frying.

 *Select fat-free and low-fat dairy products.

*Cut back on foods containing partially hydrogenated vegetable oils, foods that are high in dietary cholesterol and foods and beverages that have added sugars.

*Reduce your intake of salt and sodium.

*Monitor portion sizes.

*ALWAYS read nutrition labels.

*Get at least 20 minutes of exercise every day. Take a walk. It’s easy and so good for you.Hea

rt Disease: Quick Facts

HEART-HEALTHY FOODS. 

Almonds

Asparagus

Avocados

Black Beans

Blueberries

Broccoli

Brown Rice

Cantaloupe

Carrots

Flaxseed

Oatmeal

Olive Oil

Oranges

Red Bell Peppers

Salmon

Spinach

Sweet Potatoes

Tofu

Tomatoes

Tuna

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Reduce Your Risk of Cold and Flu

If you are like me, a new year is always filled with excitement and anticipation of what's to come with resolutions I have made and goals I have set. Unfortunately, however, this time of year also comes with something not so nice - flu season - and now we are right in the midst of it.

Most people don’t make much distinction between the terms 'cold' and 'flu'. Though both the common cold and influenza are viral in nature, they are not terms that should be used interchangeably.

Colds generally involve symptoms that include a runny nose, a sore throat, and coughing, but they seldom involve a headache or a fever. A cold will typically last only about a week and symptoms are usually much less severe than those associated with the flu.

Influenza, or the 'flu' as it is commonly called, is essentially an acute viral infection of the upper respiratory tract or digestive tract. It is often accompanied by fever, chills, sore throat, nausea, diarrhea, abdominal pain and excessive fatigue.

Naturally, many people look at the flu as being a negative situation due to its unpleasant side effects. However, according to holistic healing principles, a flu is often what is referred to as a 'healing crisis,' during which toxic waste products are eliminated.

Therefore, it is part of a periodic process of the body to find a greater level of health. While a flu or cold is often bothersome and sometimes painful, you should know that there is positive healing taking place. Knowing this allows you to work with the natural processes of your body.

In doing so, you can often enhance your immune function and shorten the acute symptoms. Experts recommend that you take the following proactive measures to help cut down on your risk of acquiring a cold or the flu:

* Wash your hands frequently and thoroughly, using warm water and soap all over your hands and fingers. Washing your hands should take a minimum of 15 seconds.

* Avoid putting your hands near your eyes, nose or mouth as most germs enter through these areas.

* Strengthen your immune system with balanced meals, plenty of sleep, a good multi-vitamin and extra vitamin C.

* Make sure you drink at least 8 glasses of water a day. Even if you don’t feel thirsty, your body can still become dehydrated and make you more prone to infection.

* Exercise every day! Regular and consistent exercise not only helps you look better and gives you more energy, but it also strengthens your body from the inside out, making you a less likely target for all the germs and bacteria that are floating around.

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A Healthy Lifestyle in Retirement

If you have recently retired, you have entered an entirely new phase of life that is filled with new challenges, adventures and hopefully, complete and total satisfaction. However, if you’re like most people, change isn’t always easy and is sometimes stressful.

This stress is completely normal but may be compounded if you don’t learn how to balance all the demands on your time. Below are some tips that help you achieve a healthy and balanced life.

Find your purpose. First and foremost, you must take some time for soul searching. During stillness, you must determine what it is that you truly value and what are your priorities. List them from 1-10. Be very specific about what is important to you and how you plan to strengthen those priorities.

Develop a workable plan. Second, now that you know what priorities are important to you, develop a workable plan to donate time to each one. To accomplish this, you should write them down and clarify how you can achieve each one. Decide now what steps you will take to fulfill your priorities.

Become committed. Third, you must become committed to your plan and realize that you can’t do everything. By being committed to achieving your most important priorities first and getting them done, you’ll enhance your self-esteem tremendously and feel powerful.

Take care of yourself. Fourth, you must always factor in time to take care of yourself. By being focused on your health and developing a healthy lifestyle, you’ll make sure that you have the stamina to effectively balance your priorities. Therefore, take time to access your current health situation and if necessary, make any needed changes or improvements.

Enjoy! Fifth, you must be willing to enjoy this precious time. Be grateful that you are gaining control over your retirement goals and take pleasure in being able to live a balanced life.

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Improve Your Productivity

Living a healthy lifestyle will not only make you feel better physically and mentally, but it can also greatly improve your productivity at home and at work. Many people think they lack the time (or money) that it takes to lead a healthy lifestyle, but the fact is that it is far easier than one might think. Making small, simple changes that lead to a healthy lifestyle is as easy as taking a look at what we put in our bodies and how we treat ourselves on a day-to-day basis.

Eating properly is essential to providing your body with the proper fuel that is needed to get through each day. Fueling it with excess sugars and highly-processed foods increases the production of insulin in our systems, which eventually affects the sugar in our blood. This up and down in our blood sugar levels drains our energy and keeps us from focusing on the tasks at hand.

WHAT TO EAT:

Eating whole grains and complete proteins will level out blood sugar and help decrease food cravings throughout the day. Our bodies are much better able to use the fuel supplied when the sources include lean proteins, whole grains, fruits and vegetables. The result is sustained energy and proper nutrition. Highly-processed foods do not provide the vitamins and minerals our bodies need, and may actually harm us with additives such as trans fats and preservatives.

VITAMINS AND MINERALS:

Even if we practice proper eating habits, we may not always get the nutrition we need. If our diets are lacking nutrition due to a hectic lifestyle, supplementing with vitamins, and minerals can help. Deficiencies in many vitamins and minerals can cause problems with digestion, eyesight, and even sleeping patterns. Keeping the proper level of nutrients in our blood gives our bodies the added fuel when our diets fail to provide it. A good multi-vitamin will include most of what is needed.

WATER:

Another important factor in healthy living is staying hydrated. Providing hydration for our bodies is crucial to keeping our systems working optimally. Our bodies are composed mostly of water, and require about two liters of water per day, not only to maintain the proper water level, but to also flush out the impurities that are created through the body’s daily processes. Proper hydration is necessary in sustaining our energy, and also aids in properly burning the fuel we have taken in by way of food.

EXERCISE:

To burn the extra fuel we taken in, we must exercise and burn calories. Without exercise, our bodies will only burn so many calories daily. Any excess fuel will turn into those ugly fat deposits so many of us wish we didn’t have. To lead a healthy lifestyle, one must incorporate a half hour of exercise each day. This can be fulfilled by simply taking a pleasurable one-mile walk during lunch or after work. Speed and distance aren't usually as important as keeping your body active on a daily basis. This alone should give you the pep and vitality needed to be more productive at home or work.

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30 Minutes to Good Health

America is becoming obese at an alarming rate and the rest of the world is following close behind. We are eating more, we are eating the wrong stuff, and we are not getting enough exercising. Our health is in steep decline, weight-related diseases are increasing exponentially and doctor and hospital visits are at an all time high.

You name it, we have it, and it’s getting worse. Heart and cardiovascular disease, high blood pressure, stroke, out of control blood sugar levels, diabetes, obesity, and more. The U.S. Surgeon General recommends getting at least 20-30 minutes of moderate activity each day and most of us fall far short.

We just do not get the exercise our ancestors did a hundred or so years ago, plus we eat processed and refined foods that have no nutritional value. For many of us, most of the steps we take are from our couch in front of the TV to the fridge to get snacks. For others, we sit at a computer all day as part of our jobs.

Most fitness experts recommend we take a brisk 30-minute walk every day. This simple addition to your daily schedule will bring many wonderful changes to your life. You will lose weight, burn fat, improve your heart health, and release feel-good endorphins that will reduce your stress level and make you feel better all over.

Become creative on ways to increase your steps. At work, go for walks at lunchtime. Go for walks with your spouse or children. Walk the dog. Walk to the store instead of driving, or park at the far end of the parking lot. Use the stairs instead of the elevator. For me, I take brisk 2-mile walks around the neighborhood everyday.

Do whatever works best for you, but do it! Nothing is more important than your health.

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How to Live in the Moment

We all live in a very stressful world. There are bills to pay, kids to raise, homes to take care of, and jobs that probably increase the stress level even more. We are always so focused on what we have to do an hour from now, tomorrow, or next week, that we fail to live in the moment. This only exacerbates our stress level.

The solution to dealing with some of our daily stress is to stop and focus on the moment. The act of concentrating on the present experience is mindfulness. Mindfulness can help you take a step back and see situations clearly without overreacting. It also helps to relieve anxiety and allows you to focus on positive emotions.

How do you practice mindfulness? There is no right or wrong way. It really is as simple as breathing. Focus your attention toward your breath and on the sensations in your nose and abdomen. It doesn't matter how fast you are breathing. If your mind wanders, bring it back to your breathing. Try to find 10 minutes a day to practice this. The more you do it, the easier it becomes.

Some people can become anxious with the prospect of being quiet. After all, when you are so used to the constant flow of thoughts running through your mind, it can be difficult to ignore it. If you are too challenged by the act of quieting your mind, try some routine activities to practice mindfulness.

Listen to some relaxing instrumental music and focus on the instruments you are hearing and how the music makes you feel. If you like to walk (which is also excellent for your physical health), use that time to focus on the sights and smells you experience as you walk. Or find a hobby that you enjoy to help you develop the skill of learning to focus and quiet your mind.

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The Secrets that the Healthiest People Know

Everyone desires to be in good health. No one wants to suffer from sickness and disease and yet some people constantly suffer from illnesses while others enjoy good health. The healthiest people know the secrets of maintaining good health. What are those secrets?

They eat organic fruits and vegetables. The healthiest people eat lots of fresh, organic, and raw fruits and vegetables every day. Try eating four pieces of fresh, organic fruit and two big organic salads a day. Just doing these two things can help improve many medical conditions.

They juice. As most people know, our food supply is not packed with vital vitamins and minerals anymore. While organic fruits and vegetables don't have all the necessary nutrients, they do have up to ten times the needed vitamins and minerals when compared to non-organic foods. Therefore, when organic fruits and vegetables are juiced, needed vitamins, minerals, and enzymes are consumed. Drinking three to four glasses a day is best.

They get plenty of sunlight. Sunlight has enormous health benefits for the body. Obviously, lying on a lounge chair and baking in the sun for hours is not a healthy thing to do. However, getting 30 minutes of sun every day by doing activities outside such as walking the dog, working in the yard, or playing a sport, provides your body with a life-giving dose of Vitamin D.

They use natural Vitamin E. It is important not to use synthetic vitamin E products, but instead the all natural, full spectrum brands. Everyone is nutritionally deficit. Taking vitamin E can prevent heart disease and alleviate depression. They also are many other benefits as well.

They use whole food supplements. Whole food supplements supply our bodies with nutrients we do not get from our diet, all the vitamins, minerals, trace minerals, and phytonutrients that foods possess in a way that nature intended, in a whole food form.

They are active. The healthiest people get exercise every day in some form or another; by playing a sport, walking, jogging, biking, skating, or any one of a hundred other ways that incorporate movement into their daily routine.

They keep stress at a minimum. Stress is the precursor for an incredible number of illnesses, diseases and conditions. The healthiest people know how to keep their stress levels low by relaxing their minds and bodies. Try meditating, reading, listening to music, taking a walk, getting a massage or taking a long, warm bath.

Try to implement at least some of these secrets and you, too, can be on your way to becoming one of the healthiest people in the world!

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The Link Between Spiritual Health & Physical Health

Emotional health is as important as being physically fit and having a sound mind.  Our emotional, physical, and mental health are all connected with each other in that each one affects the health of the other. However, there is another factor that can contribute to healthy well-being and that is spiritual health.

In contrast to what most people think, being spiritual is not just about being religious. It is being in touch with the spirit within you.  It is finding meaning, hope, comfort, and inner peace in your life. Most people find spirituality through religion.  Others find it through music, art or a connection with nature. Still, others find it in their values and principles.

Spiritual activities such as prayer and meditation foster positive beliefs and comfort that brings healing and a sense of well-being.  It may not necessarily cure the illness, but it can help you feel better, prevent some health problems, and help you cope with illness or death.

Whenever life becomes or seems meaningless, or when emotional hurts and pains become overwhelming, we become confused or anxious.  We feel dead in our spirits.  But those who are spiritually nourished are strongly anchored in their faith and hope. 

Most people usually associate manifestations of anxiety with a panic attack. This is about senselessly talking and worrying about the various details of our daily life or about sudden, unexpected situations.  Stuff that makes your stomach go into knots and gives you a headache and a pain in the back of your neck.

In trying to improve your spiritual health, always remember that every individual is different.  What works for you may not work for others. Do what is comfortable for you.  Try to identify the things in your life that give you a sense of inner peace, comfort, strength, love, and connection.

Set aside a specific time every day to do the things that help you spiritually. These may include doing volunteer work, praying, meditating, listening to comforting music, reading inspirational books, taking nature walks, having quiet time for thinking, doing yoga, playing a sport or attending religious services.

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5 Tips to Excellent Health

While there are many lifestyle choices a person can make to stay healthy, there are five main behaviors that will increase our chances of staying in optimum physical health. These five healthy functions are essential towards maintaining a healthy body, mind, and spirit.

1. HYDRATION! HYDRATION! HYDRATION!

The human body can last weeks without food, but only days without water. The body is made up of approximately 70% water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones. Since the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces.

Drink as much water as you can tolerate. Water is needed to maintain the health and integrity of every cell in your body. It keeps the bloodstream liquid enough to flow through blood vessels, helps eliminate the by-products of the body’s metabolism, helps to flush out toxins, regulates body temperature through sweating, lubricates and cushions joints, and carries nutrients and oxygen to the body’s cells. Drinking water plays a major role in reducing the risk of many diseases and conditions.

Dehydration occurs when the water content of the body is too low. Symptoms of dehydration include headaches, lethargy, mood changes, slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, the eventual result is death.

Try the flavored drinking waters. Many of these have extra vitamins, no sugar and no artificial colors or flavors. They are a great source for healthy fluid intake. Some are geared especially for women’s needs as well as the special requirements of the more athletic.

2. HOW TO EAT

Nourishment of the physical body is very important but the term “eat healthy” doesn’t really explain how we can get the best food into our bodies and stay healthy. Use the valuable tips below to help you make the best choices.

*Never stuff yourself. Overeating causes weight gain, reduces our energy down to a very low level, and creates dangerous imbalances and wreaks havoc on our metabolism. Always eat in moderation and eat smaller meals throughout the day.

*Eat a majority of healthy foods. Fresh raw vegetables and fruits, lean meats, and whole grains. Vegetarians and non-vegetarians alike should research and find the best foods for their bodies. Stay away from sugar and processed foods (anything in a box).

*Make mealtime enjoyable. If you look at food as something to be enjoyed, you are less likely to make meal time something you "have to do". Stop popping a frozen meal into the microwave. Learn how to cook. Have fun finding healthy recipes and experimenting with them.

Eating healthy means making wise choices for your body. Wise choices come from researching the healthy foods. There are foods considered "superfoods" that need to be part of your diet. Almonds, avocados, green tea, blueberries, raw vegetables and fruits, salmon, oatmeal, and cantaloupe are just some of these superfoods.

3. TAKE YOUR VITAMINS

Intake of the proper amounts of vitamins and nutrients are equally as important as finding healthy foods to eat. Your body requires some certain vitamins and nutrients that are necessary to not only stay healthy but to survive.

*Research and learn about vitamins and supplements and what your personal requirements are.

*Take a multi-vitamin everyday.

Read the label and be sure that:

* If you are pregnant you are either taking a pre-natal vitamin or one with folic acid.

* As a female you are getting the proper amounts of calcium for your age category and watch the iron intake. Women that are post-menopausal don’t need the extra iron.

*If you’re a male, make sure that you get the proper amounts of lycopene which has been shown to protect and maintain prostate health.

4. MOVE!

Exercise is as essential to the body’s good health as proper nutrition. We need cardiovascular exercise that increases our heart rate and stretching exercises that tone our body. but exercise also needs to be FUN. Remember, any amount of exercise is better than none. If you don’t want to go to a gym, try these suggestions:

*Put the remote control next to the television and leave it there. Get up to change your channels.

*Park in the furthest parking spot you can whenever you go somewhere.

*Use the stairs and not the elevators.

*Choose an activity you are passionate about. Did you take dance lessons as a child and just loved it? Find a dance teacher that will instruct adults after work.

*Did you go rollerskating as a child? Guess what? Adults can skate, too. Check out your local rollerskating or ice-skating rink.

*Ride a bike. Bicycling is one of the best aerobic exercises there is. Many cities have biking trails you can use or ride through the park.

*Take a walk every day. Go to the park, walk around the track at your local high school or walk around your neighborhood. Find a friend to go with you.

*Start using the pool in your neighborhood or local YMCA.

A minimum of 20-30 minutes a day is much better than nothing at all.

 5. GET A GOOD NIGHT’S SLEEP

Getting a good night’s sleep is imperative for good health. We simply don’t get enough. Our busy lifestyles have placed sleep at an all time low on our priority lists. 

Why? We have too much to do, too little time to do it, have too much stress in our lives and we simply do not know how to relax or reduce our stress levels.

Our bodies require rest and sleep. Sleep is the time our bodies repair themselves. These repairs can range from healing and thwarting off potential illness, rejuvenating our energy systems, and keeping our emotions in balance. Find out what you require in sleep hours and go to bed when you need to.

If you have trouble getting to sleep, find ways to relaxyour mind and body. Try taking a hot bath, listening to soft music, massaging your feet, or reading a good book before going to bed.

For many of us, implementing these five suggestions for healthy living may be difficult. Drinking enough water, taking the time to research what to eat, the proper vitamins to take, and finding the exercise routine that will get us moving may seem daunting at first. Adding to that, we must find the time to get enough sleep.

In order to live a long and healthy life these behaviors must become a part of our lives. The most important investment we will ever make in our lives will be the commitment to start healthy habits as a daily routine.

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