23 Super Tips From The Experts For Healthy Life
Reach your goals for healthier life faster with these perfect combinations of food, exercise and medical tests.
It is much better when we combine them together
Want more protection from skin cancer? Drink coffee before you do the exercise.
Trying to build muscle? Stretch between exercises.
Hope to reduce the risk of stroke? Squeeze a little lemon to your green tea.
Though seemingly random, these unusual combinations highlight the latest knowledge of new practices that we call a “synergistic medicine,” which brings together the strategies for strengthening from various areas such as kinesiology, the science of nerve and dermatology, with truly outstanding results. Check out these dynamic duets to eliminate memory loss, fatigue, illness, weight gain and more. We talk here about really powerful couples!
Green Tea + Lemon
Benefit: Protects your heart
In a study of more than 40,500 men and women from Japan, those who drank five or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. The researchers attributed this to the protective effect of catechins, powerful antioxidants.
The problem is that less than 20% of these relatively unstable compounds survive boiling. To get more out of every cup, squeeze a little lemon juice. Vitamin C in lemons helps your body to absorb 13 times more catechins than you can get from just plain tea, according to a study from Purdue University.
By encouraging catechins with vitamin C you can help your heart by drinking only one or two cups a day. If the lemon is too acid for you, squeeze a little orange, lime or grapefruit juice, they will increase antioxidant absorption too, but to a lesser extent. Just skip the milk – it actually interferes with the absorption and stick to freshly cooked tea, hot or cold.
Catechins in bottles ready for drinking are ineffective.
Exercise + Music
Benefit: Increased intelligence
Twenty-one minutes of exercise are what you need to elevate the mood of patients in cardiac rehabilitation center at Ohio State University in a pilot study. But when the participants heard the “Four Seasons” by Antonio Vivaldi on headphones, they had significantly better verbal fluency than before. Researchers believe that exercise increases cognitive performance by stimulating the central nervous system, and the addition of music can help in organizing the thoughts.
Movement and rhythm:
Although researchers haven’t examined whether these findings can be generalized to apply to healthy adults, it cannot hurt to exercise with your MP3 player. Stick to the same routine that study participants are following- gradually increase the slope and speed of your running device every 10 minutes, until you just start to speak only short sentences (walk at least 21 minutes). And listen the music of your choice, any genre should do the job effectively, just like classical music.
Food baked in a pot + Carrot
Benefit: Revitalization of immunity
This popular food for a reason makes you feel good. Carrots are full of vitamin A, retinol, which plays a key role in preventing and fighting infections. But without zinc in beef, your body will not be able to use it.
Vitamin A can move through the blood only when it is bound to protein. “And zinc is required to make binding protein for retinol,” says Roberta L. Duyff, author of the “Guide of the American Dietetic Association of Food and Nutrition. “So if you do not have enough zinc, vitamin A can not move from the liver to the tissues, where it does its work.”
Dark orange, yellow, red and orange fruits and vegetables are good sources of vitamin A. For a little easier to apply, combine them with protein rich in zinc: cut fresh mango in yogurt with low-fat, eat sweet potatoes with your fish or fill your chicken with spinach.
Benefit: Eliminates fat
The next time you eat foods high in saturated fat, you should take the dessert with low fat and rich in calcium. Calcium binds with fatty acids in the digestive tract, blocking their absorption. In one study, participants who ate 1.735 mg of calcium from dairy products with low fat content (as long as it has in five cups per 8 ounces of milk without the fat) blocks equivalent to 85 calories a day.
Researchers have not determined exactly how much calcium you should consume with each meal that is rich in high fat, said Dr. Cynthia Hayes. “But with the consumption of one cup of fat-free or soy milk you can speed up weight loss,” she said.
Salad + Avocado
Benefit: Saves Your Eyesight
Spinach is good for your eyes, but the avocado makes it even more efficient. Researchers at Ohio State University showed that when adults ate a salad of lettuce, spinach and carrots with or without 3 tablespoons of avocado, those who ate avocado absorbed 8.3 times more alpha-carotene, 13.6 times more beta-carotene and 4, 3 times more lutein than others.
Researchers believe that the healthy fats in avocados increase absorption of these soluble carotenoids, which are associated with reduced risk of macular degeneration and cataracts.
In the study, 3 tablespoons avocado was almost as effective as 6, so spared yourself from the extra calories. Use avocado, if possible – it has a higher content of monounsaturated fat or try to replace it with another source of healthy fats, like nuts or olives.
Training for Strength + Stretching
Benefit: Building the muscles
Weight lifting creates strength causing minor injuries to the muscles, which then quickly repair themselves, finishing bigger and stronger. With fast track for walking you get your strength with static stretches – where you stretch routinely for 10 to 30 seconds. The three studies led by prevention councilman Wayne L. Westcott, found that adults that extend between or immediately after exercise developed about 20% more power than those who only lifted weights.
Lift and Reach:
Rest at least one minute between sets and use this time to stretch the muscles that you worked. For example, if you have a leg stretch, stretch your quads by pulling the right ankle to your butt while standing on your left leg. Hold each stretch for 20 seconds.
Mediterranean diet + nuts
Benefit: avoid metabolic syndrome
A Mediterranean – style diet rich in fruits, vegetables, beans, fish, olive oil and grains is related to everything ranging from weight loss to reduce the risk of Parkinson’s disease and heart disease. Now, research shows that people with metabolic syndrome – a condition characterized by high cholesterol, blood pressure and blood sugar and excess fat can reduce these symptoms with an extra serving of mixed nuts in a healthy
food regime. In one large study, Spanish researchers advised people with high risk of heart disease to monitor their diet with small variations. Among the group who added 30grams of nuts, the occurrence of metabolic syndrome decreased by about 14% within one year (as opposed to, say, 6.7% in those who added a little more olive oil). The researchers believe that fiber, potassium, magnesium, calcium and omega-3 fatty acids in walnuts helps to regulate insulin, blood pressure and inflammation.
Attack with healthy snacks:
Study participants ate about five nuts, five hazelnuts and five almonds a day. It is recommended to eat the same amount (about 1 ounce) to be taken exclusively late afternoon when you are hungry. Sprinkle the mixture with Mediterranean yogurt, hot oatmeal, or a little salad.
Eggs + Orange Juice
Benefit: Fighting fatigue
If you do not eat much meat you might feel loose, because you don’t get enough iron. The reason is that your body can easily absorb iron from meat (chemical iron), but only 2-20% of non-chemical iron is in vegetables, beans and eggs. Effective booster is vitamin C. “It is the most potent promoter of non-chemical absorption of iron,” says Elaine Maggie, author of Food Synergy. Vitamin C keeps iron to 6 times more soluble – meaning that your body can now use 100% of non-chemical iron that you eat and can exclude anemia caused by fatigue.
Get more iron with vitamin C:
Wash your morning omelet with a glass of orange juice rich in vitamin C. Or put tofu rich in iron and broccoli to your salad. Cook to a minimum (or low temperatures) and cut into thick slices. Vitamin C is easily destroyed by light, heat and air.
Curcumin + Black Pepper
Benefit: strengthens your memory
Curcumin may be known for its anti – cancer properties, but this compound (found in the spice turmeric) also has sparked research into Alzheimer’s disease. A recent study showed that, compared with those who received placebo, patients with Alzheimer’s disease who took 1 g.
curcumin as addition or mixed with food, reduce the development of plaque in their brains. However, curcumin is poorly absorbed, so you need to mix with pepper to increase its absorption by 2000%.
Spice up your taste:
Turmeric is used for centuries in Indian curry, but can have a strong taste for American tastes. Start with half a teaspoon a day,as proposes B. Agarwal professor of cancer medicine at the University of Texas. Once you get used to the taste, mix it with pepper to make more tasty fish or chicken.
Caffeine + Cardio
Benefit: avoid skin cancer
Studies show that caffeine and exercise have anticancer properties. Combined, they offer powerful protection against skin cancer. In the study of animals exposed to UVB radiation, scientists from Rutgers University discovered that pairing those two can increase the ability of animals to destroy cancer cells of the skin up to 4 times(http://urwebsrv.rutgers.edu/medrel/science/conney.shtml). Alan H. Connie, director of the Laboratory for Cancer Research at the School of Pharmacy Ernest Mario at RutgersUniversity, doubts that caffeine inhibits the ATR-1 genetic pathway that prevents damaged cells from self-destruction. Caffeine and exercise also reduce fat in tissues that as research has shown helps cells to destroy themselves.
First drink a cup, then go for exercise:
Drink a strong cup of coffee one hour before exercise, recommended Monique Ryan, a registered dietitian and author of “Diet for endurance of the athletes” (If your blood pressure is elevated, skip caffeine). Caffeine also can increase endurance and delay fatigue, helping you to walk longer and stronger. Just do not forget sun protection.
Observe Your Body
Look up well while standing in front of a mirror – front and back of your body. This will allow you to see the changes in your body and irregularities that you did not have before, and thus the signs of skin cancer.
Make a visual inventory of every inch of your body, including hair, nails and inside of the mouth.
Discard High Heels
Can produce inflammation associated with some of the most troubling diseases, including those of the heart, Alzheimer’s disease, cancer, autoimmune disease, diabetes and accelerated aging.
Uncomfortable high heels cause unnecessary inflammation in the legs that can affect the whole body system. There is no easier way to reduce inflammation by wearing comfortable shoes.
Eat At The Same Time
One of the best ways to relieve your body from the everyday stress that is usually exposed is to have a daily routine to for eating.
If the body is deprived from awaited lunch at noon, except hunger, it will increase the production of stress hormones – cortisol, which tells the body to store fat and saves energy.
So, if the body does not receive the expected food it will sabotage your effort to download some weight or maintain ideal body weight.
Take A Break
Stress leads to heart disease, obesity, poor mental health and reduces life expectancy. How to reduce stress?
Take a break from daily responsibilities, even shorter one. Take at least the weekend to enjoy the things that relax you.
Caring for animals and the love that each other you mutually provide eases everyday problems.
While having sex hormones and endorphin in the body are released, which raises the mood and helps in the prevention of various diseases. It increases intimacy and reduces the risk of depression. It could be a great exercise for the body if you just try.
Date with friends
Those who have a better social life, have a better chance for a longer life.
Sleep is a cure for everything! 7 to 8 hours a day is required!
Regular supervision and annual systematic review.
Think positive. It may sound like a cliché, but there is truth in that optimists live longer.
Men adopt healthy habits of women, and to women helps financial security that marriage enables.
Drink Red Wine
1 cup per day.
Chocolate, Wine & Tea
Polyphenols are compounds found in grapes, tea, red wine, cocoa and coffee. Flavonoids are types of polyphenols. According to many studies, there is a connection between the inserted amount of flavonoids and risk of Alzheimer’s disease and the risk of dementia in general. On the one hand, a moderate amount of alcohol may help prevent Alzheimer’s disease, on the other hand, an excessive amount of alcohol is considered to be one of the causes of dementia.
Similarly, tea in moderate amounts functions as protector and helps prevent cognitive impairment that comes with aging. But excessive amount of polyphenols in tea (concentrated in some supplements) has a negative effect on the cells.
Chocolate has no negative impact when consumed in larger amounts (other than the risk of increased weight of course). Cocoa, which is rich in flavonoids, is associated with increased blood flow in the brain and can help to prevent those conditions that are the result of reduced blood flow in the brain (such as dementia or stroke).
Researchers from Norway and the UK reviewed the effects of regular consumption of flavonoids on brain function. The survey was conducted with 2000 women and men on which was taken into account their diet in a year with a focus on chocolate, wine and tea. Then all of them were given tests to assess the functioning of the brain. Researchers found that those who consumed all three products rich in flavonoids (chocolate, wine and tea) showed better results on cognitive tests apart from those who do not consume any of these products. The higher amount of these products were inserted the better the results.
Of course, this does not mean you can eat as much chocolate and you can drink as much wine as you can, but that means the intake of moderate amounts of chocolate, wine and tea may help protect the brain from some effects of aging. So here you go: drink a glass of wine with dinner and eat some good chocolates. If it is with the measure, it can be good for the brain.