Especially for you, 4 perfect relaxation exercises to cure insomnia…

One of the most common sleep disorders that are experienced by millions of people around the world is insomnia. This is defined as the incapability to sleep, not depending upon the number of your sleeping hours, but on your sleep’s quality and how you feel the moment you wake up in the morning. If you have ever suffered, you will know exactly what I mean – it’s truly awful. Continue reading “Especially for you, 4 perfect relaxation exercises to cure insomnia…”

For you, here are 5 Instant Energy Boosters…

We all have days when our energy is low.

We have days when we have a full and busy day, a tight schedule or are suffering from lack of sleep. An energy slump can strike mid-afternoon.

To help boost your vitality and give you a lift when you need it, here are 5 instant ways to put a spring back into our step – even on the days when we feel dog-tired.

1 – Drink more water

Dehydration causes fatigue, so keep your body hydrated throughout the day. Caffeine can jumpstart your body initially but too much, and you’ll see your energy levels plummet. Start your day with a glass of water, enjoy your daily coffee fix if you must, then switch back to water.

2 – Stretch Your Body

Regular stretching not only keeps your muscles and tendons healthy, it also keeps the brain’s arteries unclogged. Maintaining a free flow of oxygenated blood to your most vital organ is an excellent way to increase vigor in your life.

3 – Get a whiff of citrus

The smells of oranges, lemons and grapefruit have been shown to be energizing, so drop a slice or two into your water. You can also incorporate citrus-infused shampoos and body washes into your showers. For a quick midday refresher, get a whiff or two of citrus-scented essential oils.

4 – Listen to upbeat music

Take a few minutes to listen to your favourite music. Put together a personalised soundtrack that you can listen to while getting ready in the morning, during the morning drive to the office or to tune out to when you need a midday recharge. Its proven that music can sharpen our mental focus and boost our moods.

5 – Hang out with friends who cheer you

Co-workers, friends and family make the good times great and the bad times bearable. Even just chatting with the postman or the barista can help boost our energy levels and power you through the day.

 

So there’s five great ideas. When your energy levels drop, small problems seem unsurmountable and it’s easy to become despondent. So keep that smile and boost your energy levels.

On Aging

I was transfixed the first time I read ‘Life Extension’ by Durk Pearson & Sandy Shaw, back in 1984. I learnt about ‘free radicals’ and their damaging effect on ageing and was introducing to anti-oxidents as a way of combating them.

I was drawn in to the idea that we would extend our lives beyond the present day average. Maybe even living past 100 in a healthy state.

In 1988 I came across Dr Roy Walford’s ‘120 Year Diet’ and discovered calorific reduction (CR).

Roy limited his intake to below1,000 calories a day (the average male is recommended to consume 2,500). He based this on the many controlled experiments on a wide range of animals, from fruit flies to mice, that consistently led to control groups on an extremely low calorie diet living significant longer that those who ate the average intake.

Roy passed away in 2004,  from the auto-immune disorder Lou Gehrig’s disease. He was aged 79, around the average for an educated, middle-class white California male of his generation.

So is life extension discredited?

I don’t believe so. Firstly Roy’s death was caused by a rare disease that is exacerbated by a low-calorie diet.

Secondly,  growing scientific consensus is pointing to the fact that ageing is not inevitable.

The search for eternal youth is a story of con-men and liars peddling a wide range of snake oil elixirs, pills and potions with no possibility of working.

And still, the search continues as we wait for our first 125-year-old.  (The record stands at 122 years – achieved by Frenchwoman Jeanne Calment, who died in 1997.)

 

But the truth remains that medical science is improving healthcare, allowing more of us to reach our potential. Life expectancy is constantly increasing all around the world as infant mortality rates continue to drop because of improved diets, increased prevention of disease and better medicine.

As yet we haven’t conquered age. Increased life expectancy means more and more of us are not having our natural lives shortened by disease or illness.

And yet, almost daily, comes news of interesting medical experiments that may led to a breakthrough. More and more experts now say that science will be able to increase human lifespan.

It’s is believed that medicine will be available to delay serious illnesses, not just to deal with an existing illness, but to guard against it happening in the first place.

This would give us at least five or more extra years of healthy old age and allow the 120 year barrier to be breached again and again.

Until recently, scientists working on increasing the longevity of fruit flies or laboratory mice have admitted their work and those positive results may not work on human genetics in the same way.

However there is now a much wider belief among researchers that it will be possible to influence humans – to improve their genetic structure – in a way to reduce disease and to increase renewal of tissue, muscle and bone.

The science of why humans age has seen big leaps in understanding over recent years. It wasn’t long ago we believed our bodies simply wore out, like machines.

But this can’t be true as our bodies are equipped with efficient repair systems that keep our cells healthy for ­decades.  Ageing is not entirely inevitable. Several organisms appear to hardly age at all and live for centuries.

Humans are among the longest-lived of all species, but our longevity is exceeded by some giant tortoises which can live for nearly 200 years.

Bowhead whales have recently been found, alive and well, with antique harpoons embedded in their skulls which can be dated back to the 1790s. Some of these animals may be more than 300 years old.

According to the Guiness Books of Records, the longest undisputed lifespan for a male is that of Jiroemon Kimura of Japan (1897–2013), who died aged 116 years, 54 days and the longest documented human lifespan is that of Jeanne Calment of France (1875–1997), who died at age 122 years, 164 days.

Nature’s pattern is that big creatures get to live longer than small ones.  Evolutionary theory states that animals age at a rate commensurate to their likely survival time in the wild. Mice age quickly because – being small and feeble – they are likely to be eaten, starve or perish due to cold before too long. It makes no sense for a mouse to be equipped with disease prevention systems if it is likely to be killed by a predator within months of birth.

Evolution therefore ensures a mouse’s body is full of sex hormones so it reproduces before being eaten to ensure the survival of the species.

Elephants age slowly because they are designed to live longer. They can survive long periods of drought and starvation, so they have more advanced disease resistance. In addition they possess complex DNA repair systems to ensure their bodies can self repair, keeping them going for half a century or more.

Large birds also live a long time because they have few predators and good mechanisms for survival. Over time they have evolved to become better able to cope with aging in order to make the most of their expected life span.  For this reasons, a large bird ages much more slowly that a mouse.

 

This is fine in theory, but knowing why we age tells us little about how we age – and even less about what we might be able to do about it.

Now, new advances in DNA analysis – reading the entire genetic codes of organisms – have opened up exciting new areas in ageing research, allowing ­scientists to pinpoint individual genes which may be be responsible for the breakdown in our bodies over time.

The original anti-ageing hope lay on the discovery of free radicals (waste chemicals in our ­bodies). Scientists investigated free-radical neutralisers called antioxidants such as Vitamin C.

They found excessive doses of Vitamin C could increase free-radical damage and hinder the body’s natural repair mechanisms.

In the 1960s at Univeristy Calfornia, Los Angeles, Dr Roy Walford was exploring the potential links between food and longevity. Working with mice, he found that restricting their caloric intake by about 40% could nearly double their life span — but only if the diet was started at a very young age and they consumed a nutrient-rich diet that prevented malnutrition.

The diet preserved both physical health and mental agility. He found that a 36-month-old mouse that had been fed the restricted-calorie diet could run a maze with the facility of a normal 6-month-old mouse.

Calorie reduction to extend life has been replicated in many other tests, with a variety of species, including primates.

Significantly it has been found to work with older animals as long as calorie reduction was introduced gradually.  When experimenters abruptly switched mice to a low-calorie diet, the animals suffered a variety of adverse effects and their life spans were usually shortened dramatically. But Dr Walford found that easing the animals into the diet over a two-month period allowed them to live at least 20% longer.

So Roy Walford decided to become the first human to test calorie reduction, eating fewer than 1,500 colories each day.

He believed his experiment a success, despite dying at the age of just 79.

He considered the onset of ALS began during the 1991 Biosphere 2 test. Biosphere 2, (biosphere 1 being Earth) was a $150-million, 3-acre, glass-enclosed structure built to determine whether humans could live in a self-sustaining environment on another planet, such as Mars. In the enclosed atmosphere, levels of nitrous oxide rose dangerously and began damaging his brain cells by the end of the two year experiment.

He considers calorie reduction increased his lifespan in the face of this disease.

In theory calorie reduction should work for humans. Research points to the fact that extreme calorie restriction switches on a genetic mechanism called a stress response. This has evolved to allow animals to survive tough conditions such as famine and drought.

The bodies of mice – and possibly those of humans, too – react to starvation by boosting their repair mechanisms, triggering anti-inflammatory responses which slow the damage done to vital organs as they age.

Since Roy Walford’s death, two large scale experiments have been carried out on rhesus monkeys. (The rhesus shares about 93% of their DNA with humans).

In the US, the National Instute on Aging (NIA) ended a 20 year study which tested calorie restriction on rhesus monkeys in 2012.  One group of monkeys were fed a healthy diet and the second group recieved the same food, but 30% less of it. The study concluded that the reduced calorie group didn’t show any health benefits over the first group.

The University of Wisconsin-Madison’s National Primate Research Centre’s began an ongoing study in 1989 with 76 rhesus monkeys.  As of 2014 the 38 monkeys that received 30% less food have show signs of better health and longer life span and the 38 monkeys that are allowed to eat what they want.

The leader of the Wisconsin study, Rozalyn Anderson, says her team’s results show that “absolutely, calorie restriction does work.”

Along this study, drug companies have been looking to isolate chemicals that mimic calorie restriction, without having to reduce normal food intake.

A lot of money is currently being spent by the big drug firms on anti-ageing drugs. So it is probable that the future will bring pills to chemically to copy the effects of a near-starvation diet and increase lifespan in humans.

When this happens, the quest will then be to improve the quality of life over a 130 -150 year life span.

There is a big difference between being a healthy 100 year old as opposed to someone the same age, living with dementia and unaware of the world around them.

A Long Life In A Nutshell

 

The life expectancy in and around the world is increasing each day. The Long Life Society is dedicated to rigoursly testing methods of extedning the duration and quality of your life.

As society brings us huge advances in terms of the way we live, now more and more people look to advance the duration and quality of how they live.

Average life span increases thanks to advances in disease prevention. But the maximum life span still remains around 100 years. We have been proof that changes in your lifestyle can extend that maximum to 120 years and beyond.

Here are our 3 areas of interest

1 Body

Nutrition: There is now plenty of scientific evidence to prove that reducing your colorie intake will help you to live the age you would like to live. The body needs food to function, and with out a proper diet we will be starving vital organs from functioning. Overeating is poor for the body and makes the heart work harder.

Exercise on a daily bases will increase chances of one getting brittle bones and stiff joints when you get older. Working out can give your heart a good pace, which helps you to continue a healthier lifestyle without feeling sluggish. Stress and anxiety can be reduced with exercising.

Sleeping will help with body functions, less stress, and anxiety. Sleep helps you to think clearly. Get a good routine for sleeping. Find out how much sleep you really need. During the day, perhaps you if are not working, you could take a 20 minute nap, which could help you feel better during the evening. Everyone is different so you will need to find out for yourself what your body requires for sleep.

2 Mind

Stress, depression, and anxiety: All of these are things that a person should really work on and think about to reduce stress, depression and anxiety in their life. Not only is it harming you, it is causing stress to the heart. We need to learn to live with these things and learn to relax.

Smoking you must give it up. Not much to say about that. It is not good, smells bad, and tastes bad. Your heart and lungs don’t like it. Give it up.

Keep the doctor appointments. See your doctor as often as they would like you to go. Have yearly check ups to assure that things are ok with you. We need to take an approach of preventive care.

3 Spirit

Above and beyond our physical bodies and minds there exists a universal life force we all tap into. As children it seems obvious. We follow our passion and have all the energy we need. Over time our ability to access this energy source becomes weaker. Get this back and you will have all the energy you need and you will become unstoppable in life.

10 Basics of a long healthy life

10 Basics of a long healthy life

1 –  Rest will help with body functions and help you have less stress, and anxiety.

Sleep helps you to think clearly. Get a sound routine for rest. Discover how much sleep you really need. During the day if you’re not working, take a 30 minute nap, which might help you feel better during the evening. Everyone is different so you’ll have to see what amount of sleep your body requires.

2 –  Nutrition, vitamins and the right food will help you to live the life you’d like to live.

The body needs nutrients to function, and without a suitable diet we’ll be starving vital organs and they won’t function correctly. Gluttony isn’t great for the body either and makes the heart work harder.

Left out of the eat-less-and-exercise- more truism, is the fact that we’re not only physical beings but spiritual ones as well.

However, action needs to be taken. Individuals are gaining weight at an alarming rate. From our eldest persons to our youngest, we’re plumping up at levels never seen previously.

A few physicians and other health care providers claim eating food that’s healthy for you is more crucial than exercising. However is it true?

3 Exercise on a day-to-day bases will step-up the chances of not getting brittle bones and stiff joints when you get older.

Exercising will better your pulse, which will ensure a healthier life-style and keep you from feeling sluggish. Stress and anxiety may be cut down with exercising. If you’re not doing any exercise, begin today. Don’t get into huge workouts to begin with. Do easy arm lifts, leg lifts, even simply stretching. Walk up and down stairs, if you’re able to utilize stairs, at a slow pace a few times daily. After a week you are able to introduce your body to a bit more exercise. Take your time.

4 We have to address 3 main areas if we wish to bring about long-run weight-loss: the mental, emotional and physiological facets.

This will be a road even as hard as the strictest diet and as painful as running a marathon. It might be, but it’s not. Using a couple of simple strategies, you’re able to bolster your self-control, your metabolic rate and your favorable feelings about losing weight. You’re able to likewise relieve hunger pains and feelings of angst over your present weight.

You’re able to do this yourself, or have a acquaintance or professional help you with them, so don’t be concerned that you might not have ever tried anything like this before!

Here are a few basic techniques you’re able to utilize to aid in losing weight. While simple they’re truly powerful. You still have to diet and exercise; these strategies will make that easier to do though.

Begin by calming yourself and quieting your mind. Just take a moment to not worry about anything, relax and let go of any distractions.

Think in your mind that you’re already slim. I know that this feels unusual, but if you wish to lose weight it helps to convince yourself that it’s possible. If your brain rebels and tries to tell you something different merely replace the thought with the idea you’re thin and healthy and don’t fret about it. It will take a bit of time to train your subconscious how to be slender. Spend a few minutes simply “knowing” that you’re slim and trim. You don’t even have to picture it. As a matter of fact, to your deeper self it’s more helpful if you don’t picture it.

Now imagine your day. “See” yourself consuming a healthy breakfast. Do what you need to till lunch. Think about all this time passing without a great deal of hunger. Envisage enjoying a lunch of healthy foods that you organized in the morning.

Know that errors will occur and you’ll let them go. See yourself doing some exercise and truly enjoying it, is it hard? Certainly, but nothing you can’t handle! Run through dinner in this way as well. Notice that you’re not craving sweets in particular; hunger isn’t an issue for you either. Perhaps you’ll have a small snack before bed? That’s up to you.

The crucial thing here is to utilize conceptual thought as much as conceivable. If you haven’t gotten the trick of thinking in ideas as yet, simply do your best.

5 Water will help your body to do away with toxins, germs and things that your body doesn’t need.

Water is the sole fluid that will truly flush your system out. It’s extremely suggested that you drink adequate water every day. Remember next time you have to buy something to drink, get a bottle of water. You’ll save cash and your health will benefit without the sugar and additional ingredients in a soda pop.

6 Protect yourself from harm.

Do you like to ride a bicycle? Put on a helmet. Don’t say ah that’s not for me. Youngsters and grownups are hurt everyday with bicycle accidents. Protect your head, and your brain.

7  Use good moisturizers and lotions to protect the skin from too much sun.

Lotions and moisturizers will help keep skin healthy. As we mature the skin will start to break down and thin. Utilizing good lotion and moisturizers will help your body to keep your skin in the correct shape.

8 Stress, depression and tension need to be cut down in an individual’s life.

Not only is it harmful to your emotional state, it’s causing stress to the heart. We have to control these matters and learn to unwind.

9 You must lay off Smoking.

Not too much more to say about that. It isn’t good, smells foul, and tastes foul. Your heart and lungs don’t enjoy it either. Give it up.

10  Observe the doctor appointments.

See your doctor as frequently as they’d like you to go. Have annual checkups to ensure that things are all right with you. We have to take an attack of preventive care.

Secrets Of Great Health

Secrets Of Great Health

Day in day out we keep ourselves absorbed with those things that matter the most to us. A lot of times, it might be just to survive and make a living. In doing so we from time to time disregard or forget about the extra matters that are necessary to balance our lives. They’re even more crucial to provide real meaning to our world.

You have to pay attention to your health.

Exercise is where it’s at, along with a low-fat, high-fiber diet and a wish to move toward good health. Naturally you’ll likewise need to cut back on those awful habits, like smoking, drinking excessively, or drug use, which includes over usage of prescription drugs.

There’s no magic bullet that will make you lose weight without trying. No particular diet that lets you eat a ton of food and drop pounds quick. No ab-machine or exercise bike that you see in the middle of the night on an infomercial is truly going to make that much difference to you.

We all know the secret to slimming down, right? Eat right, exercise more and keep a positive attitude. Yes, we all know that.

If you ever had a weight issue though, you know it’s not really that easy. Eating right is difficult when you’re facing steady hunger, when every food that’s good for you tastes awful and you’re racing full speed ahead from the minute you wake up till you hop into bed at night making fast food truly tempting. Exercise is time consuming and hard, at times it could even be downright terrible! As for that favorable attitude, well that’s relatively easy. Once you get past the hunger pangs and the sore muscles, the fact that you have not eaten anything that you like in a week and a half and have worn blisters, in places better not mentioned, on that bike seat.

After that staying positive is a piece of cake. Well, no, I guess it truly isn’t.

Good health comes to those that attend to their Body. When you better your health today health, in turn additional good things will come to you in a lot of ways. Before you know it you’ll discover yourself doing things you never did before.

While only the higher power is in control of our earthly life, it doesn’t mean we can’t attempt to live a healthy and happy life. In attending to our bodies, and having a complimentary life-style, we will live longer…

None of us are  getting younger…

None of us are  getting younger…

So here are 7 quick tips on Staying Fit and Healthy Ageing

The aging process starts from the day we are born. A person may not realize it but we need to work on staying fit and healthy everyday.

Put a bit of thought and time now into your diet and getting some exercise and you’ll feel and look younger and have plenty more energy.

There are many things you can do to stay healthy and feel good.

Here are 7 ideas….

1 – DIET
Watch your diet and continue activities throughout the course of your life. Your diet has a lot to do with aging and health and should contain vitamins, minerals and other nutrients you need to stay healthy.

Be careful about what you buy – if you don’t have sugar in your house, you can’t eat it!

So next time you shop, make sure you buy some health snacks such as fresh fruit, nuts and fresh fish.

Fruit is simple to snack on and fish is simple to prepare.

2 – EXERCISE
If you are over weight try getting yourself into an exercise program.

You don’ t have to go the trouble of joining a gym. There’s plenty you can do at home.

Try taking a daily, relaxing walk now the summer is coming.

Walking brings up the heart rate making it do its work. You can loosen the tight and stiffness in your legs and besides loosing weight with diet it will help to tone your muscles.

Think about jumping in the car – as many journeys are possible on foot. So you’ll be saving money as well as burning off the calories.

If you work at a desk, make sure you get up and move around hourly. Take the stairs instead of a lift.

Simple habits will help to keep you active during the day. Along with your new walking program trim down your diet and take supplements to make up for the vitamins you are cutting out.

Exercising will burn up some of your vitamins too so make sure you take enough but not too much of the supplements. If you are not sure about the amount to take, consult you physician.

3 – SOMETHING NEW|

Break those old habits by taking a fresh outlook. Walk new routes. Try yoga, meditation or a new sport. As you build new activities, you will be meeting people and that always gives you something new to talk about to help keep the depression away.

You will need encouragement and support throughout your goal to stay healthy. Seek support from family, friends, or people with the same goals.

4 – WALKING
Walking is a great program to get involved.

As we grow older high cholesterol becomes a health issue with most of us. Your new walking program is a good start to lowering your levels.  2 miles a day, 3 times a week will help you to lower your cholesterol by helping you lose the excess weight you’ve put on in the last couple of years.

If walking doesn’t seem to be helping to level out your cholesterol, try eating seven nuts. The combination of both will sometimes bring it to a balance.

5 – SNACKING

Be sure your doctor knows what your doing as these things continue. Grease is good in nuts and olive oil to help lower the blood pressure and blood sugar as well.

Try changing your diet and eat more whole grain foods while you cut back on the meat you love so much. Instead of using, spreadable fats use olive oil and canola margarine.

As a snack…sneak in those nuts. Has your blood pressure gone up in your older years? Try adding three servings of low-fat dairy products to you diet.

Calcium, magnesium and potassium are good to help lower that blood pressure.

6 – CANCER

Cancer is always a threat to us young or old so we need to start early on trying to help prevent it. Vitamin D is a good vitamin to take along with getting 10-15 minutes a week of sun with no sunscreen on. Watching your diet and taking vitamins, helps reduce the risks of getting colon, breast, or ovarian cancer.

Ovarian cancer for women is very common, yet women have the power to lower their risks. Green and black tea 2 times a day or even eating an apple or grapefruit will help.  Anything that is high in antioxidants is good.

7 – MIX IT UP
Mixing your foods to cover everything daily is a good idea so you don’t get bored eating the same things all the time.

Look for fresh food that is in season – not only is it cheaper, but it will be healthier too. It will probably be sourced locally.

Dieting has a poor track record. So look for healthy food and eat as much as you like.

Changing your foods that you eat may not stop you from getting cancer but it is known to lower the risk and help prevent it.

Remember you are not a doctor – so be sure to have regular check ups

Are We Living Longer?

Are We Living Longer?

Instincts were presented to you at birth.

Those instincts may guide you better than anything in the world.

Think about this: Through the years individuals have told you that if you adhere to a specific diet program you are able to slim down.

The truth is no diet plan in the world will work for most individuals, as they live to be somebody they’re not.

Instincts may guide you to greater health, yet most individuals will brush aside natural instincts. For example, something told you not to go to the bar last night. Yet, you might go anyhow and wonder why you don’t feel well the following day.

If you leave nature to take its course, you’ll notice the correct path to follow. You have to build wisdom to take you where you wish to go. Wisdom is perceptions and intelligence. When you utilize wisdom to arrive at decisions you utilize good judgment, while forming incisive thoughts that help you to see clearly. Wisdom furthers common sense. You attain wisdom by knowledge, understanding, insight, and so forth. So get started today.

One final point…

Regardless what you’ve gone through thus far in your quest to slim down, believe right now that this is true.

The secret is to kick your cravings by keeping your body fulfilled. The best way to do this is to front load your calories by consuming a healthy and hearty breakfast that’s packed with protein.

This will not only jump start your metabolism, which will turn your body into a fat-burning machine throughout the day, but it will likewise help you avoid those cravings that lead to foul eating habits.

Beginning your day with a healthy breakfast not only helps to boost your metabolism and keep you burning off calories throughout the day, but it kicks you into a favorable mindset that begins your day in the life of a “dieter” strong!

Here’s why breakfast is critical. When you first wake up in the morning, your body is prepared to hunt for food! Your metabolism is all fired up and your levels of cortisol and adrenaline are at their greatest.

If you don’t provide your body with the energy it requires right away, your brain triggers your body to go in search of a different fuel source. So, it steals power from muscle, destroying your precious and beautiful muscle tissue.

If that’s not bad enough, when you eat again later, your body and brain, which are still in starving mode, store the energy you feed it in the form of fat! By consuming a big hearty breakfast, you give your

body exactly what it requires when it requires it and slowly smashes that addictive cycle of craving.

As well, remember:

1. Thoughts are things.

2. Words have power.

3. Feelings, emotions, are the juice, the electricity that powers the creation of your desires.

4. Action, lined up with thoughts and words, have more power than just pushing ahead without first putting thoughts, words and feelings in line ahead of those actions.