Category Archives: Exercise

Balance Your Hormones without Medication

Leave a reply
Hormones, such as thyroid and insulin, are chemical messengers that affect many aspects of your health as they travel in your bloodstream throughout your entire body.  Some of the most common side effects of hormone imbalance include:

 

  • Infertility
  • Weight gain
  • Depression
  • Fatigue
  • Insomnia
  • Low libido
  • Hair loss and hair thinning

Organs and glands like your thyroid, adrenals, pituitary, ovaries, testicles and pancreas regulate most of your hormone production and if your hormones become even slightly imbalanced it can cause major health issues.

Also, new research is showing that your gut health plays a significant role in hormone regulation so if you have leaky gut or a lack of probiotics lining your intestinal wall it can also cause hormone imbalance.

The good news is there are ways to balance your hormones naturally.

The bad news is the majority of people across the world today turn to synthetic treatments such as hormone replacement therapy which can do three things:

  1. It makes people dependent on prescription drugs for the rest of their lives.
  2. Simply mask the symptoms while you develop disease in other areas of the body.
  3. Causes serious side effects by increasing your risk of stroke, osteoporosis and cancer.

If you don’t want these negative side effects, but do want to naturally balance your hormones, here’s how:

1. Eat Good Fats

Good fats are fundamental building blocks for hormone production, they speed up your metabolism and promote weight loss.

Some foods packed with healthy fats include: nuts and seeds, coconut oil, avocados, grass-fed butter, olives, egg yolks and wild caught salmon.

index

2. Increase Intake of Omega-3 Fatty acids

Since the early 20th century, the use of vegetable oil in our diets has skyrocketed. But, because people didn’t boost their Omega-3 intake to balance out the elevated Omega-6s they were consuming, there is an onslaught of chronic diseases and inflammatory processes.

Research suggests that jumping from the 1:1 Omega-3/6 ratio our hunter-gather ancestors enjoyed to the astronomical 20:1 ratio most people take in today is the primary dietary factor of most diseases!

Steer clear of oils high in Omega-6s (all refined oils such as safflower, sunflower, corn, cottonseed, canola, soybean and peanut) and load up on rich sources of natural Omega-3s (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products). Better still, take a good supplement.

images2

3. Heal Leaky Gut 

Leaky gut is a condition that not only affects your digestive tract but also causes hormone issues and can more specifically target your thyroid. When undigested food particles like gluten leak through your gut into your blood stream it will cause inflammation of the entire body and more specific organs like the thyroid.

Probiotics actually help your body in producing certain vitamins that effect hormone levels like insulin. In addition, supplements like digestive enzymes and probiotics can aid in repairing your gut lining, which in turn can balance your hormones.

Some of the main things that damage your digestive health include processed foods, gluten, hydrogenated oils and emotional stress.

4. Eliminate Toxic Cleaning and Personal Products

Another way to eliminate toxins in your body is to stay away from conventional cleaning and body care products that are high in DEA, parabens, propylene glycol and sodium lauryl sulfate.

The use of plastic bottles should be replaced with glass and stainless steel because of BPA’s, and switching from teflon pans to stainless steel, ceramic or cast iron can make a big difference in your hormonal health.

5. Interval Exercise

One of the best all-around activities you can do for your health is High Intensity Interval Training – HIIT. This training will help reduce stress levels, enhance your immune system, regulate metabolic function and keep you at the body weight your body was designed for.

images3

6. Get More Sleep

Lack of sleep and sleeping at the wrong time, actually may be the worst habit people have that disturb hormone balance. To maximize hormone function, get to bed by 10:00 p.m. One hour of sleep between 10:00 p.m. and 2:00 a.m. is equal to 2 hours of sleep before or after.

7. Supplement with Vitamin D3

According to an article from the American Journal of Clinical Nutrition, Vitamin D3’s role in promoting human life is more profound than previously suspected.

Most people should supplement with around 2,000IU to 5,000IU daily of vitamin D3 daily.

8. Follow a Hormone Balancing Diet

This is a simple tweak to our eating pattern which helps balance out our hormone levels. Eat real food, avoid processed food, avoid refined carbs, eat PLENTY of brightly colored veggies and some fruit. Include sufficient protein.

Try to get in  Intermittent Fasting. Increase the gap between meals and /or skip some meals. This reduces Insulin Resistance.

9. Deal with Stress

Stress increases cortisol levels and impacts all other hormones and your metabolism. So the key to lasting good health is learning to lower your stress levels. Through Meditation, Yoga, Tai Chi, whatever works for you.

images5

Be happy! And be happy together. Increase ( or add in!) joyful activities in your life.

Take charge of your own health. You can do it!

 

Some Graphs Showing why we Get Fat

Leave a reply

 

Obesity rates have tripled since 1980 and have increased particularly fast in children. This must be due to changes in the environment because our genes don’t change this quickly.

This article contains graphs with historical trends and results from obesity studies, showing some of the main reasons why we get fat.

People Are Eating More Junk Food Than Ever

Food Spending, Smaller
At the turn of the 20th century, people were eating mostly simple, home-cooked meals. Around 2009, about half of what people ate was fast food, or other foods away from home.

This graph actually underestimates the true change, because what people are eating at home these days is also often based on processed foods.

index

Sugar Consumption Has Skyrocketed

Sugar Consumption in the UK and USA

Added sugar is the single worst ingredient in the modern diet.

Numerous studies show that eating excess amounts of added sugar can lead to a much greater risk of getting type 2 diabetes, heart disease and even cancer .

images

The Obesity Epidemic Started When The Low-Fat Guidelines Were Published

Low Fat Guidelines and Obesity Epidemic

 

There was an epidemic of heart disease running rampant in the U.S. in the 20th century. A lot of scientists believed fat, especially saturated fat, to be the main dietary cause of heart disease (although this has since been disproven). This led to the birth of the low-fat diet, which aims to restrict saturated fat. Interestingly, the obesity epidemic started at almost the exact same time the low-fat guidelines first came out.

Putting the emphasis on saturated fat, while giving processed low-fat foods high in sugar a free pass, may have contributed to negative changes in the population’s diet. There are also massive long-term studies showing that the low-fat diet does NOT cause weight loss, and does not prevent heart disease or cancer.

 

images

People Are Drinking More Sugary Drinks and Fruit Juices

Caloric Beverage Consumption in USA

The brain doesn’t “register” liquid sugar calories in the same way as it does solid calories.  That’s why liquid sugar calories are usually added on top of the daily calorie intake. Unfortunately, most fruit juices are no better and have similar amounts of sugar as soft drinks. Studies have shown that a single daily serving of a sugar-sweetened beverage is linked to a 60.1% increased risk of obesity in children.

Sugar is bad… but sugar in liquid form is even worse.

images

People Don’t Burn as Many Calories When Working

Trends in Occupation-Related Physical Activity

The graph above shows how people are now burning around 100 fewer calories per day in their jobs, which may contribute to weight gain over time.

images

People Are Eating More Refined Vegetable Oils

Fat Consumption in USA

The fats we are eating have changed dramatically in the past 100 years or so.

At the beginning of the 20th century, we were eating mostly natural fats like butter, ghee and lard… but then they were replaced with margarine and vegetable oils. These refined oils are highly inflammatory, leading to disease.

images

People Are Sleeping Less

Historical Sleep Trends in Hours Per Night
Poor sleep can affect various hormones, contributing to increased hunger and cravings. In recent decades, average sleep duration has decreased by 1-2 hours per night.

Short sleep duration is one of the strongest individual risk factors for obesity. It is linked to an 89% increased risk in children, and a 55% increased risk in adults.

images
People may argue about the causes of obesity… whether it is sugar, carbs, fat, or something else.But the fact is, the diet and environment have changed has altered the way our brains and hormones work. These changes affect the biological systems that are supposed to prevent us from getting fat. This is the underlying reason for the increased calorie intake and weight gain, NOT a lack of willpower.
Be Healthy.

Increase Immunity, Avoid Illness

Leave a reply
  1. Get enough sleep and manage stress. Sleep deprivation and stress overload increase the hormone cortisol, which suppresses immune function.
  2. Avoid tobacco.
  3. Drink less alcohol. Excessive consumption impairs the immune system.
  4. Eat plenty of vegetables, fruits, and also nuts and seeds, which will provide your body with the nutrients your immune system needs.
  5. Consider probiotics. Studies indicate supplements reduce the incidence of respiratory and gastrointestinal infections.  Fermented milk products have also been shown to reduce respiratory infections.
  6. Check your Vitamin D. Low vitamin D levels correlate with a greater risk of respiratory infection.
  7. Go for the garlic. Garlic is a broad-spectrum antimicrobial agent and immune booster. Because heat deactivates a key active ingredient, add it to foods just before serving.
  8. Take an Echinacea supplement. This is good to have on hand when any illness, esp. respiratory viruses overwhelm your defenses.
  9. Exercise.

images

It is not always necessary to fall ill and then treat the illness. Increase immunity and create a ‘force shield’ to Stay Healthy. It’s simple.

 

 

Keep your Heart Healthy – in 4 Simple Steps

Leave a reply

doctor drawing a heart shape Heart disease is a top killer. But four out of five cases of heart disease don’t have to happen and you can take control of your heart health.Cardiologists at the Mayo Clinic have come up with a program they call the “Eat 5, Move 10, Sleep 8” program.

Eat at least five servings of fruits and vegetables daily. Preferably 9 to 13. These foods contain important phytonutrients that protect the heart. Plus, by eating these foods, you may eat fewer processed foods that can increase your heart disease risk.

Get some exercise every day. All you have to do to help your heart is move for an extra 10 minutes a day (although more exercise than that will help even more). The Mayo doctors point out that being sedentary is as bad for your health as smoking. They also urge everyone to do less sitting and more standing.

Get at least eight hours of sleep a night. Sufficient sleep is an absolute necessity for a healthy heart.

Make sure you take time to enjoy your life. Indulge in satisfying, joyful activities. A positive attitude helps your heart stay in top shape and is just as influential on your cardiovascular system as genetics and healthy habits.

Stay Healthy!

Adapted from Carl Lowe.

Drink up!

Leave a reply

We’re talking of water here, obviously!

 

Woman Drinking Water

Water Helps to Maximize Physical Performance

Losing as little as 2% of your body’s water content can significantly impair physical performance and staying hydrated can help maintain function.

Hydration Has a Major Effect on Brain Function!

Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.

Girl Leaning on Table With Glass of Water

Isn’t it simple? Any time you feel mentally exhausted, drink up!

Drinking Water May Help to Prevent and Treat Headaches

Several studies have shown that water can relieve headaches in those who are dehydrated .

Drinking More Water May Help Relieve Constipation

Carbonated water shows particularly promising results for constipation relief, for reasons not yet entirely understood.

Drinking Water May Help with Kidney Stones

Bottle of Water
Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.

Also, a small stone can get flushed out without resorting to a surgical option.

Drinking More Water Can Help With Weight Loss

Weight Scale

Drinking plenty of water can help you lose weight.

This is due to the fact that water can increase satiety and boost your metabolic rate.

In two studies, drinking half a liter of water was shown to increase metabolism by 24-30% for up to 1.5 hours.

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories .

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks.

It is actually best to drink water cold, because then the body will use additional calories to heat the water to body temperature.

Simple. Stay Healthy!