Tag Archives: health

5 Ways To Keep Yourself Out Of Hospitals & Fighting Fit

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We’re pretty sure that everyone is in agreement here: hospitals are no fun. The food is terrible, the entertainment leaves quite a lot to be desired and there are only so many crossword puzzles you can complete before you flip your lid.

I don’t mean to pick on hospitals though, there are some good ones, but given the choice wouldn’t you rather not have to go into one?

It’s true that some ailments are completely out of your control and some illnesses are genetic or just random. But being in good health can drastically reduce your chances of getting sick, and I don’t just mean colds and the flu!

So if you want to be the 50 year who can run to work rather than the 50 year old who has diabetes and a heart murmur, here are a few ways you can improve your chances of a long, healthy life spent outside of hospitals.

Fitness freak

You don’t need to turn into a fitness freak to stay in shape, but regular exercise and a balanced diet can really help to ward off illness and keep your body fighting fit. Try the following:

  • Try to make sure you get 30 minutes of exercise, four or five times each week. If you find a workout that you enjoy and keep trying something new every so often, it will be much easier to stick to and will feel less like exercise and more like a hobby. Keep setting yourself realistic goals to keep yourself motivated, and make it a social occasion by finding a friend to exercise with.
  • Getting your five a day doesn’t have to be a numbers game – just add a couple of pieces of fruit or vegetables to each meal. You’ll fill up on vitamins and minerals, and be less inclined to eat processed foods, which do little good for your body and can even cause problems.
  • Ensure that you eat a good balance of carbs, proteins and fats as well as that fruit and veg, and your diet should be in pretty good shape. Fish is also fantastic for your diet, as the Omega 3 fatty acids work wonders for your heart – reducing the risk of a fatal heart attack by up to a third – and can even reduce the risk of certain cancers.

Sound slumber

Sleep deprivation is something that many of us battle with due to hectic modern lifestyles, but it’s vitally important to try to deal with any issues you may have. If you average fewer than six hours per night you could develop problems such as obesity and diabetes, and according to recent studies sleep deprivation can even lead to an early death. Yikes.

Power napping is also an effective strategy!

There are lots of things that you can try to send you off into a peaceful sleep. If you’ve already tried the usual relaxation techniques, getting into a routine before bed and warm milky drinks at bedtime, try getting more active during the day so that you’re physically more tired at night time, and tackle any problems that are causing you stress.

Holy smokes

If you’re a die-hard smoker who has been puffing away for the past 40 years, we’re not going to lie to you – you may find it difficult to quit. However, the benefits are so great that it’s really worth considering, especially if you want to stay out of hospital…

  • In as little as two weeks, your circulation will noticeably improve.
  • Three months down the line, your lung function will increase by up to ten per cent.
  • After five years, your risk of having a heart attack falls to around half that of a smoker.
  • Ten years in, you’ve halved the chances of getting lung cancer, and the risk of having a heart attack is the same as someone who has never smoked.

There are plenty of forums and support groups online who can help, and if you get the support of your friends and family, you may be surprised at what you can achieve – and how much better you feel! Do you remember what it feels like not to be a smoker? Maybe it’s time to remind yourself.

Vital vitamins

When consumed as part of a balanced diet, vitamins (or micronutrients) are certainly our friends. Calcium can reduce the chances of you developing osteoporosis, folic acid can make it less likely that you’ll get colon cancer and Vitamin B12 is said to be fantastic for avoiding dementia. If you’re exercising, too, you’ll need a whole host of vitamins and minerals to keep your muscles strong and your organs ticking along nicely.

Calorie Restriction

This may seem counter intuitive but it is well documented that eating less slows down your ageing process. Starvation obviously isn’t a good idea and it is still vital that you eat nutrient dense foods so that you get all of the vitamins and minerals that you need.

But with that said, people who eat at about 80-90% of their supposed calorie requirements tend to live significantly longer and stay active and healthy for longer. Compare that to the fact that the vast majority of people in the West eat far more than they need to and you can see why we are not as healthy as we should be.

Intermittent fasting has also been shown to lower levels of hormones related to ageing, although there is more research to be done.

Featured images:
  • License: Creative Commons image source
  • License: Creative Commons image source

About Me
Hi there, my name is Sarah Walters. I write for Freedom health insurance (click here for their website) about health and nutrition. I enjoy living a healthy life and helping other people to do the same. I believe that your health is the most important thing you have, and it is worth doing everything you can to keep it.

Let’s Talk About Alcohol

Red Wine

From PatrickHolford.com:

“The theme of Alcohol Awareness Week this year is conversations about alcohol so I thought it would be useful to clear up some of the myths about alcohol.”

Click here to read the article

Juicing Only Vegetables

Green Vegetable Juice

If you ever  want to boost your health and wellbeing really quickly, try making fresh juice out of just vegetables. No fruits, just vegetables. It might not taste too good, but you can just hold your nose pour it down your throat so you don’t really taste it. 

So, if you have a juice extractor, grab any green vegetables you can find, e.g. broccoli, spinach, kale, celery, courgette, cucumber; and maybe a couple of carrots too. Okay, so technically cucumber is a fruit, but it doesn’t contain loads of fruit sugar like many fruits do. 

Just juice the whole lot, hold your nostrils closed, and down it all in one. This will be really easy for your body to process, due to just being liquid. All the nutrients and plant enzymes will still be alive. Also, because it’s only vegetables and no fruit, you won’t get a sugar rush from it. Yes, that is a good thing, because it also means no sugar crash.

It’s a great way to get all your greens in one power-punch of a dose. 

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Image: Tamara Smith

Niacin Beats Statins: Supplements and Diet are Safer, More Effective

Orthomolecular Medicine New Service

From the Orthomolecular News Service:

“Statin drugs can produce serious side effects in adults. Such risk is of even more concern for the still-developing bodies of children. Statin side effects may include liver damage; elevated CPK (creatine kinase) and/or muscle pain, aches, and muscle tenderness or weakness (myalgia); drowsiness; myositis (inflammation of the muscles); rare but potentially fatal kidney failure from rhabdomyolysis (severe inflammation of muscle and muscle breakdown); memory loss; mental confusion; personality changes or irritability; headaches; difficulty sleeping, anxiety; depression; chest pain; high blood sugar and type 2 diabetes; acid regurgitation; dry mouth; digestive problems including bloating, gas, diarrhea or constipation; nausea and/or vomiting, or abdominal cramping and pain; rash; leg pain; insomnia; eye irritation; tremors; dizziness; and more.”

Click here to read the full article

The Vitamin C Pee Myth

SONY DSC

From PatrickHolford.com:

“When you take high doses of vitamin C don’t you just excrete it? This is a question I get asked often and a recent TV programme put it to the test. The presenter, a doctor, consumed a supplement containing 450mg of vitamin C then collected his urine for 24 hours.”

Fantastic article dispelling the myth that high dose vitamin C supplementation is a waste of money. 

Click here to read the full article

Advice for Colds and Flu

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From PatrickHolford.com:

“Exposure to viruses is unavoidable, unless you live like a hermit. However, whether you succumb to a virus depends on the strength of your immune system at the time of infection.”

Click here to read the article

Optimum Nutrition Newsletter, November 2013

November Optimum Nutrition Newsletter

Here is the November edition of the Optimum Nutrition Newsletter. This month, it covers the following topics:

  • Could fish oils suppress immunity?
  • Sweetened, dried cranberries may help prevent UTIs
  • How to combat stress through diet
  • Physical activity linked to lower risk of depression

Click here to read it

Treating ADHD with Vitamin B-3 (Niacinamide)

Orthomolecular Medicine New Service

by Andrew W. Saul

“(OMNS Oct 30, 2013) ADHD is not caused by a drug deficiency. But it may indeed be caused by profound nutrient deficiency, more accurately termed nutrient dependency. Although all nutrients are important, the one that an ADHD child is most likely in greatest need of is vitamin B-3, niacinamide.”

Click here to read the full article

ADHD for Everyone – And Drugs, Too

Orthomolecular Medicine New Service

Commentary by Ralph Campbell, M.D.

“(OMNS Oct 28, 2013) I’ve seen several pharmaceutical videos about ADHD lately. One started with a cartoon that resembled a “Simpsons” episode. I initially thought it was a gag. It appeared to be a typical presentation about a drug with the usual casual fast-talk about side effects that included death from a stroke. It was so straightforward yet insidious and comical, that it simply had to be a satire. I enjoyed the presentation right up to the end, only to find that it was real. It was an ad that had nothing to do with ADHD. The drug goes under the name of Abilify and was supposed to be given along with an antidepressant when the antidepressant alone wasn’t working. The video got me thinking of how I’ve always wanted to see a satire of this type of drug ad. It would be so refreshing to see a cartoon that would bash the drug for a change.”

Click here to read the full article

Are Unprocessed Fatty Foods Actually Good For You?

Butter

“Four decades of medical wisdom that cutting down on saturated fats reduces our risk of heart disease may be wrong, a top cardiologist has said. Fatty foods that have not been processed – such as butter, cheese, eggs and yoghurt – can even be good for the heart, and repeated advice that we should cut our fat intake may have actually increased risks of heart disease, said Dr Aseem Malhotra.”

Click here to read the full article