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Minding Wellness Tips From Harvard

June 1, 2018 By Nemira Leave a Comment

Minding wellness tips from the Harvard Health newsletter prompted me to see different sides of opinions from health professionals. It is always good to learn from various sources. I guess that nobody needs the explanation that Harvard is. This word is associated with old history, scientific discoveries, and famous alumni.

An update. Nowadays, it is a controversial institution that supports the idea of blocking the sun. Climate change, anyone?

I got a newsletter from them because I guess they send it to all individuals who care about well-being. I will go through all the topics presented, and you can decide whether it works for you or not.

Be careful taking supplements


Supplements are a few billion worth of industries. Understandably, everybody presents their product as the best and most beneficial. However, there are plenty of details hidden under pompous words.

Supplements with a neutral scientific foundation, evidence, and positive customer feedback that their health improved more than before could benefit individuals.

Of course, a placebo effect can work better as a natural supplement. It is proven. However, accessories such as magnesium cannot be replaced with positive thoughts. If you need minerals, you need. The body cannot get them from the air or the imagination.

Harvard Health newsletter points out that people need to be aware of the statement: life-saving supplements. I wonder what kind of supplements they have in mind.

Enjoy the benefits of summer


Great news! Tomatoes can benefit you in a way that 59 percent can lower the risk of stroke caused by blood clots. Overall, eating more vegetables will allow for avoiding problems associated with Alzheimer’s disease. Of course, besides being a rabbit, sorry, a crazy joke, you could:

  • Sleep at least seven and a half-hour without serious interruptions
  • Exercise at least four times a week
  • Consider intermittent fasting. It means that you ate last time at seven in the evening, and the following day the first meal could be at ten or eleven a.m. At least 14 hours must be between meals. I heard this information on NBC regarding Alzheimer’s prevention.

In Europe, people eat differently compared to North America. Usually, the dinner is at 2 p.m., and supper is at six p.m. The breakfast is at seven or eight in the morning. You see that people have a long break between meals naturally.

Take care of your memory


 According to Harvard Health Newsletter, foods such as fish, olive oil, and nuts benefit from lowering the risk of dementia or Alzheimer’s. Overall, I wonder why people have lost good eating habits. Most of us come to North America from Europe. Primarily Italians are known for their famous Mediterranian cuisine.

Dr. Andrew Weil, M.D., recognizes the importance of fatty amino acids, which lower inflammation. There are two fatty amino acids: omega-3 and omega-6 fatty acids. These acids have a funny name:  PUFAs. It means polyunsaturated fatty acids.

However, omega-3 fatty acids provide more benefits for the body because they lower inflammation.

Throw the TV through the window


Sorry, it is an exaggeration. However, facts tell that obesity can increase up to twenty-five percent for every two hours of watching a newsletter. Not so much fun here. You can add junk food to the whole picture, and it is clear why people get unhappy when they do not fit into airplane seats.

Carefully choose what you eat


It is excellent to read about the side effects of processed foods. People know that meals high in sugar and refined grains can lead to chronic disorders. Unfortunately, not many of us know that these processed foods can cause inflammation. Organs, joints, and tissues can be damaged without returning the clock. Who does need it?

More tips for wellness


Harvard Health newsletter provides plenty of beneficial information about how simple tactics can change your life.

  • Fast walking, even for a few minutes, can lower blood sugar. When your muscles work, the blood sugar distributes to the liver, and you do not need to wear out the pancreas. Besides it, strengthening and mobility exercises help relieve arthritis pain. It means: keep moving, forget the couch or Lazy Boy furniture!
  • The red wine protects people from the usual cold.
  • Yoga helps to keep balance and increase concentration and flexibility. Yoga has been around for thousands of years. Why do we discover good things so late?
  • The laugh is an excellent prevention against stress, depression, fear, and inflammation in the arteries. It seems that laughter helps increase good cholesterol.
  • You can reduce plaque in arteries by eating meals from the Mediterranean diet. Exercise may help too to prevent the hardening of arteries. In this way, you may avoid a stroke or heart attack.
  • Avoid sodas. A search from Harvard shows that phosphoric acid in soft drinks interferes with calcium absorption. It can destroy cartilage and cause knee pain.
  • The dark bitter chocolate full of flavanols is good for the heart, mood, and clear thinking. Do not go after any chocolate. These sweets are full of processed fats and sugar. Look for a product where cacao has all flavanols intact. It means that you will get benefits from it.
  • You will live longer if you eat fewer calories. However, here people need more information because if we feast on doughnuts, pizza, and coffee, we will always be hungry. Soda drinks have their shaming part too. Scientists found that intestinal bacteria in mice started to help absorb more calories into the body after giving them some soda.

I was surprised; maybe more,  I was reminded that we do not need carbohydrates. If we get enough fat and proteins of good quality, we will not crave ice cream or cakes. Why?

The body can produce carbohydrates from fat and proteins. Unfortunately, the opposite process is not possible, such as creating proteins from carbohydrates. Our body is a smart one. Think about a hundred years ago. Who ate the pizza? Meat, grains, and vegetables were everyday staples.

Wrapping up


You see that minding wellness tips from the Harvard Health newsletter are easy to protect ourselves from unnecessary problems. We do not need to spend plenty of money. Taking care of ourselves, such as changing habits, improving our lifestyle, and continuously checking for progress, will give you and me peace of mind. Why? Health is the most critical asset. You can not buy it. Let’s use common sense and give our body what it needs: proper nutrition, exercise, and a positive attitude.

Besides, giving the body what it needs will give you peace of mind. Prevention is the best thing. We cannot get with food enough minerals, proteins, and vitamins. However, we can help ourselves by taking dietary supplements.

Filed Under: Blog Tagged With: fast walking, laugh, Mediterranean diet, Welllness tips from Harward, yoga

How To Exercise And Lose Belly

December 22, 2017 By Nemira Leave a Comment

How To Exercise And Lose Belly

How to exercise and lose belly? Big bellies cause trouble buying clothes, choosing a seat, or making an impression at a job interview. Unless you are Santa Claus, a big belly could be smaller or disappear after some changes in your lifestyle.

Nutritious food, the right lifestyle, good mental attitude, and exercises may help lose belly fat that is not healthy and does not look nice.

Nutrition


Wholesome food contains vital nutrients, provides energy and does not push to check refrigerators at night. Processed food and sweets deplete minerals such as magnesium and do not offer building blocks for tissues and organs. Empty calories deposited around the abdomen created a nice cushion but pressed inner organs such as the stomach, liver, intestine, and kidneys.

You hear again and again that vegetables and grains provide fibers, vitamins, and enzymes. However, you are not a rabbit. Nobody can survive on greens for a longer time.

How To Exercise And Lose Belly

Choosing organic meat, organic eggs, and wild fish such as sockeye salmon, nuts, whole grains, and seeds would fulfill and bring all nutrients. We do not need to stuff ourselves again and again. The body gets everything that it needs and does not starve.

Exercise


It does not matter how are you old or young; you can adjust yoga to your needs. There are plenty of types of yoga. However, doing simple activities such as Greeting of Sun will bring results to your belly. When you exercise, your mood improves. You socialize, and you meet new people. You have fun doing these asanas. The dog pose will push you to the next level of understanding about your body. There is plenty of laughter and pride after achieving results.

You do not need to force yourself to lose belly for a couple of weeks. It takes time. After a few months, you will see progress by continually exercising and eating nutritious food.

How To Exercise And Lose Belly

Weight lifting can be added later because you need to be flexible enough and have energy. Yoga is the best type of exercise because you can do it anytime and anywhere. Yoga stabilizes, strengthens, and takes the stress away. The belly will get smaller, your muscles become stronger, and your posture will improve.

Lifestyle changes


You know about the harm of smoking, heavy drinking, and a sedentary lifestyle. Nobody looks good with a red nose and yellow teeth. Actors in movies seem reasonable, but the reality is different. Changing habits is not easy. It takes time, perseverance, and patience. However, the payment is worth trying because you will not buy your health somewhere. You need to take care of yourself.

It does not matter where you are now. It is essential that you make decisions and keep steady on them.

Stress and a big belly


Doctor Oz mentioned that stress has a significant impact on the size of the belly. Why? Most of us try to find comfort in food and watching plenty of TV. There is nothing wrong with good food or television programs, but people usually do not have limits. It leads to overweight and low self-esteem.

Conclusion


Exercise is one of the ways to take your life back on track. The movement refreshes and gives strength. The constant involvement in activities such as walking or running outside and volunteering would keep stress away because we have a purpose, such as helping ourselves and others.

Filed Under: Blog Tagged With: big belly, exercise, lifestyle changes, magnesium, minerals, nutrition, organic food, smoking, yoga

Ways Protect the Immune System

December 10, 2017 By Nemira Leave a Comment

Ways to protect the immune system are simple and manageable for everybody. An immune system is the body’s lifeguard and warrior. Without immune cells, we would disappear into the ocean of bacteria and viruses. They would eat us alive. Scary, yes, it is. Worse is then the immune system turns against the body’s cells.

Let’s check ways how to protect the immune system.

Nutritious diet


Foods rich in vitamins, minerals, enzymes, and good fats such as omega-3 fatty acids, fibers, and proteins keep the body vibrant and healthy. The immune system does not have reasons to act in harmful ways.

A diet without chemicals does not provoke inflammation. A proper diet holds the body in shape and provides all nutrients for the best performance.

Dietary supplements enrich the diet with minerals and vitamins because not everybody can grow food, buy everything organic, and get the required nutrients.

Dietary supplements such as Dr. Carolyn Dean’s Total Body ReSet bundle provide potent and absorbable nutrients.

Activity


Ways Protect Immune System

Activities like exercise, walking, and choosing stairs instead of elevators keep us flexible and youthful. Moving means living. You do not need to force yourself to sweat in the gym if you do not want to do it. Simple asanas on a yoga mat would keep you in a good mood and full of energy.

Working in the garden, walking in the park or a safe, clean space, and volunteering for shelters give the body a chance to stretch and stay flexible.

Cultivating mind


Thoughts create reality. We can not escape bad things if something happens, but we can change our attitude. You can not think of a few ideas at once. Peacefully evolving negative thoughts with positivity would bring balance. We must watch our minds as strangers watch the crowd moving to the side. Without constant supervision, reasons can be like ships without captains.

We can practice reducing stress by meditating, contemplating, or performing yoga or tai-chi. Everything that calms us works to our benefit. In this way, the immune system does not need to complete additional work when something happens. We help the whole body with the right choices and actions.

Dietary supplements such as astragalus and immune-enhancing mushrooms can support the immune system.

How do you protect your immune system? I would be glad to hear from you.

Filed Under: Blog Tagged With: astragalus, cultivating mind, exercise, immune system, immune-enhancing mushrooms, nutritious diet, walking, yoga

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About Nemira

Hi, welcome to the Treat For Life. I am veterinarian, avid book reader, optimist and traveler. My motto is Live and Let Live. Read More…

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