Nutritional Therapy

Nutritional therapy is the science and philosophy of utilizing the healing power of nature and using it in a positive way, not only to cure illness but also to prevent it altogether. Nutritional therapy supports the self-healing process and avoids the use of chemical medicines wherever possible, although in some case technical intervention is needed and conventional medicine still saves lives. Nutritional therapy uses dietary methods, vitamins, minerals and herbal remedies, for the treatment to prevent ill health.

Through history many eminent figures embraced the nutritional medicine movement. Irwin Stone, Frederick Klenner, Linus Pauling and Carl Pfeiffer, each of these respected doctors and scientists fully supported the use of nutrition as a treatment for disease. Adam Hoffer, an eminent psychiatrist, believed that large doses of nutrients could have a beneficial effect on conditions like schizophrenia, many skeptics frowned at this, but he experienced a lot of success, and research of his methods and practices continues today.

Nutritional therapists recognize that even a minor deficiency can become a chronic or even an acute condition. A healthy immune system can destroy an isolated cancer cell, however if the immune system is weakened by nutritional deficiency the cancer-causing agent can mutate and develop into full blown non-curable cancer. Nutritional therapists, unlike orthodox nutritionists and doctors, believe that nutritional deficiency are extremely common we cannot assume that a modern diet is capable of building and maintaining a healthy body and mind.


The first stage of digestion is in the mouth our food is mixed with saliva and must be well chewed. Saliva contains the enzyme called ‘salivary amylase’ which starts of the process of starch digestion.

The second stage is when the food leaves the stomach and enters the duodenum the acidity stimulates the liver and pancreas to release bicarbonate. This makes the food more alkaline.

In the third stage the alkaline created in the second stage is needed for the liver and gall bladder to release bile salts. Bile salts help to emulsify and reduce fat droplets. The alkaline also triggers the pancreas into action, which releases its own digestive enzymes.

Amylase for starch digestion
Protease for protein digestion
Lipase for fat or lipid digestion

In stage four components are, in a healthy person, then absorbed through the wall of the duodenum and small intestine into the bloodstream in the case of sugars and amino acids or into the lymphatic system in the case of fats. Blood then carries the nutrients to the tissues where assimilation can begin and the nutrients can be used for their various purposes in the maintenances of the body system.

Vitamins are absorbed from food in a similar way. The fat-soluble vitamins A, D, E and K are absorbed along with the fats in the lower part of the intestines. The water-soluble vitamins are absorbed from the upper part of the intestine, the jejunum, with the exception of Vitamin B12, which must be combined with a protein called ‘intrinsic factor’ secreted by the stomach. In the case of minerals, some forms of minerals require an acid environment for absorption. Absorption rates can vary from nutrient to nutrient, and individual to individual.


Nutritional therapists agree that a diet consisting of fresh food, which is unrefined, minimally processes an lightly cooked to preserve the maximum nutrients is the best for health. In order to protect itself from disease the body has its own built in security system, the immune system.

The immune system is a complex network of on lymphocytes these are white blood cells formed in the lymph tissue, macrophages which are large scavenger white blood cells, antibodies that are proteins that can react with specific germs and tiny neutrophils, basophiles andeosinophils.

The immune system is an amazing system that when working properly has the ability to kill off invading cells a good diet is vital for the systems health and performance. If the immune system does not receive a wide variety of vitamins and minerals it is unable to perform all its tasks properly.

Apart from a shortage all the vitamins and minerals there are other factors which can damage the immune system these include processed foods (white flour, sugar oils and margarine) these can block immune system functions. Studies have shown that just one teaspoon of sugar in an infection will reduce neutrophil phagocytosis by 50% within half an hour and the effects last up to five hours. Fats and cholesterol levels are raised and antibody response is slow and phagocytosis inhibited. Fasting has been shown to increase phagocytosis by up to 50%.


The thymus gland responsibility is to make sure that T-cells form and perform correctly. Thymus hormones keep the lymph nodes on their toes by reminding them of their function are to fight bacteria and reject foreign cells.

Nutrients that stimulate thymus function are:

Arginine an amino acid
Vitamins A, C, E, and B6


Beta Carotene is an extremely powerful antioxidant, which protects the thymus against damage and shrinkage. Beta Carotene strengthens immune barriers, the skin and mucous membranes, and increases killer T-cell activity. Although beta-carotene is a form of vitamin A, the safety margin for its supplementation is much higher as it is relatively non-toxic. Studies have shown that gross excess of this nutriment may lead to a lower level of vitamin E status. Vitamin A is found in foods of animal origin but its precursor beta-carotene is present in fruit and vegetables

Deficiency symptoms, spinal infections, respiratory infections, scaly skin and scalp, poor hair and sight, pain in the eyeballs and dry eyes, eye ulceration, burning and itching eyes.


Vitamin C is a water-soluble vitamin is known as L-ascorbic acid, anti-scorbutic acid and ascorbyl palmitate.
This vitamin improves the rate of all immune cell production. Vitamin C completely protects blood fats against free radicals. It is an anti-oxidant, promotes iron absorption from food, maintains healthy collagen, provides resistance to infection, controls blood cholesterol levels, makes folic acid active and produces anti-stress hormones.

Deficiency symptoms include weakness and lassitude, muscle and joint pains, irritability, bleeding gums and gingivitis, loosening of the teeth.

Best sources of vitamin C are Brussels sprouts, citrus fruits, watercress, cabbage, mustard tops, all other fruit and vegetables.


Vitamin D is a fat-soluble vitamin it occurs naturally as cholecalciferol D3 found only in foods of animal origin. It is also known as the sunshine vitamin as substantial amounts are produced in the skin by the action of the sun. Vitamin D promotes absorption of calcium and phosphate from the food.

Deficiency symptoms include rickets, Osteomalacia, tetany, osteoporosis, celiac disease, allergies, depression and anxiety, panic attacks, insomnia and over-activity. Vitamin D is a detoxifying agent in lead, mercury, aluminium and cadmium poisoning. Cold and flu.

Best sources of vitamin D are cod liver oil, kippers, mackerel, canned salmon, tuna, eggs and milk.


Known as tocopherol it is a fat-soluble vitamin it functions as an antioxidant, reduces oxygen needs of muscles. It is an anti-blood clotting agent, blood vessel dilator and maintains healthy blood vessels.

Deficiency symptoms in children: Irritability, water retention hemolytic anemia. In adults: Lack of vitality, lethargy and apathy, lack of concentration, irritability and muscle weakness and decreased sexual interest.

Best sauces of vitamin E are cod liver oil, roasted peanuts, olive oil, green leaf vegetables, pulses, tomatoes, meats, fruits and root vegetables.


Water-soluble vitamin. It is a member of the Vitamin B complex. B1 is also known as thiamine. It acts as coenzyme in converting glucose into energy in muscles and nerves.

Deficiency symptoms include easily fatigued, muscle weakness, loss of appetite and nausea. Digestive upsets and constipation, impaired memory and lack of concentration, tender calves, tingling and burning in the toes and soles.

Best sauces of vitamin B1 are brown rice, wheat germ, nuts, wheat bran, Soya flour, oat flour, wholegrain and whole meal bread.


Water-soluble vitamin has a strong yellow color, enough to cause high-colored urine but is harmless. Vitamin B2 acts as a coenzymes flavin mononucleotide and flavin dinucleotide in converting protein, fats and sugars into energy. It is needed to repair and maintain body tissues and mucous membranes. Acts in conversion of tryptyphane to nicotinic acid along with vitamin B6.

Deficiency symptoms are bloodshot eyes and feeling grit under eyelids, tired eyes, sensitive to light, cracks and sores in the corners of the mouth, inflamed tongue and lips, scaling of the skin around the face, hair loss, trembling, dizziness, insomnia and slow learning.

Best sauces of vitamin B2 are cheese, eggs, wheat bran, meats, Soya flour, yogurt, milk, green vegetables and pulses.


B6 is a water-soluble vitamin, member of the vitamin B complex, known as pyridoxine
Vitamin B6 is needed for formation of nerve impulses, blood formation, energy production, anti-depressant and anti-allergy.

Deficiency symptoms include splitting of the lips and inflamed tongue, scaly skin on the face, inflamed nerve endings, migraine, mild depression and irritability. Breast discomfort and swollen abdomen. Puffy finger and ankles.

Best sauces of vitamin B6 are wheatgerm, wheat bran, oatflakes, Soya flour, bananas, wholewheat, nuts, meats, fatty fish, brown rice, potatoes, vegetables and eggs.


Contains cobalt this is why it is known as cobalamin. Water-soluble vitamin. It is a member of the vitamin B complex. Known as anti-pernicious anemia vitamin. Needs unique mechanism involving specific protein in the stomach called Intrinsic Factor and Calcium.

Deficiency symptoms include smooth, sore tongue. Nerve degeneration causing tremors. Psychosis and mental deterioration. Hand pigmentation in colored people. Typical symptoms of anemia.

Best sauces of vitamin B12 are beef, lamb, white fish, eggs and cheese.


Fat-soluble vitamin, derived from coagulation (Danish) Occurs naturally in foods as vitamin 1, also as anti-hemorrhagic vitamin. Intestinal bacteria produce it as vitamin K2. Synthetic vitamin is K3,

Deficiency causes in babies poor transfer of vitamin across placenta in pregnancy, low levels in human milk. Sterile intestines. In adults, malabsorption of fats, lack of bile salts. Celiac disease, antibiotic therapy and live disease of all kinds

Best food sources: Cauliflower, brussels sprouts, broccoli, lettuce, spinach, cabbage, tomatoes, string beans, meat, potatoes and pulses (beans).


Calcium is a very important mineral it is present in the skeleton and teeth, in the nerves, muscles and blood. Calcium in the blood is essential in the process of blood clotting. In the nerves, muscles, including the heart, it is necessary for nerve impulse transmission and good muscle function. Assists in the process of blood clotting, controls blood cholesterol levels and assists in the absorption of vitamin B12

Deficiency symptoms are in children rickets, excessive sweating of the head, and poor ability to sleep, constant head movements, bowlegs, knock-knees and pigeon breast. In adults Osteomalacia, bone pain, muscle weakness, delayed healing of fractures, which is also a symptom of vitamin D deficiency.

Best food sauces are hard cheese, soft cheese, canned fish, nuts, pulses, root vegetables, cereals, fruits, whole-meal flour, fresh fish, and human milk.


The name is derived from the Greek city of Magnesia where there are large deposits of magnesium carbonate. The functions of magnesium are for growth, cofactor in hormones, and cofactor in many body processes including cell replication and energy production. Co factor in vitamins B1 and B6.

Deficiency symptoms are weakness, vertigo, tiredness, convulsions and nervousness, muscle cramps. Tongue jerks, hyperactivity in children, irregular heartbeat, palpitations and low blood sugar.

Best food sauces are Soya beans, nuts, whole-wheat flour, brown rice, whole-meal bread, rye bread, dried fruits, vegetables, meats bananas and green leaf vegetables.


Manganese is an essential trace element its functions are growth, maintaining healthy nervous system. It is a co factor in energy production, female sex hormones and for vitamin B, C and E. It is important for development and maintenance of healthy bones.

Deficiency symptoms: diabetes, heart disease, schizophrenia, muscle wasting and weakness and rheumatoid arthritis.

Best food sauces are cereals, whole-meal bread, nuts, pulses, fruit, green leaf vegetables, root vegetables, meat and fish.


The name is derived from the moon goddess Selene it is an essential trace mineral needed for the preservation of normal liver function, protects against toxic minerals, promotes male sexual reproductive capacity in production of prostaglandin’s, maintains healthy eyes and sight, healthy hair and skin. Maintains healthy heart. May protect against cancer. Protects the body as an anti-oxidant. Works with vitamin E in the production of ubiquinone.

The Strategies How To Avoid From Osteoarthritis

Osteoarthritis illness always begins in our old days. The illness takes few years to improve. Food that you consume every day, give more effect than the others factor. Osteoarthritis is caused by inflammation, the first action to avoid from osteoarthritis, doing nutritional therapy or diet anti- inflammatory. There are few tips how to avoid from food that contains inflammatory.

  1. Avoid animal fat

Animal fat is dangerous for your health, especially create osteoarthritis. Animal products can be found in fatty meat from cow and pig, skin of bird, chicken, full milk, milk 2 % from cheddar, bacon, salami, bologna, pepperoni, cow sausage and others fatty product. Coconut oil and oil palm products also include animal fat category. Change the products that you consume with low fat milk, not fat meat and turkey.

  1. Avoid carbohydrate

Powder foods are created from white flour, white rice and white bread, especially being made powder caused inflammation. They can improve cytokines. Avoid the food above in order your osteoarthritis not growing worst.

  1. Avoid consume oil that create inflammation

Avoid consuming oil, as fat omega 6, especially corn oil, sun flower oil and others product is made from the oils.

  1. Prohibited Vegetables

Try to avoid tomato, eggplant, paprika, white potatoes. Although there is no research proved that the food above creates osteoarthritis, but better avoid them.

Food that suggest consuming

  1. Omega 3

Research proved that omega 3 is effective to decrease inflammation and cytokines. Omega 3 can decrease rheumatism. Few food that contain omega 3 are salmon, herring, mackerel; sardine, anchovy, rainbow trout, walnut, egg that fortification with omega 3 and see weed.

  1. Extra virgin olive oil

The oil can protect from osteoarthritis, because contain polyphenols. You can find from zaitun oil and fish oil to prohibit from osteoarthritis, choose extra virgin olive oil, because contain highest anti oxidance.

  1. Anti oxidance

Inflammation can create free radical that damages your cell in your body. As vitamin C, D, selenium, and beta carotene are good to consume in order to avoid from free radical. You can find from broccoli, Brussels sprouts, potatoes, lemon, grape fruit, paprika, strawberry, pine apple.

  1. Vegetables and fruits

There are few fruits and vegetables good to consume in order to avoid from osteoarthritis. Based on the researchers from Manchester English in American Journal of clinical Nutrition that betacryptoxanthin and zeaxanthin can decrease risks from osteoarthritis. You can find betacryptoxanthin in vegetables and fruits that have orange colors. As Apricot, yellow apple, yellow bit, grape fruit, golden kiwi, lemon, mango, yellow paprika, peach, yellow per, yellow tomato, parrot.You can find zeaxanthin in vegetables that have green leafs, yellow vegetables and orange.

3 Health Tips That Will Change Your Life

Healthy living is necessary for longevity because it can help fend off diseases. Below, find 3 health tips that will change your life for the better and they do not even include huge lifestyle changes. Basically, anyone can, and should, follow the valuable information provided.

  1. Up the Antioxidants

Feeling a little sluggish? Antioxidant rich foods may help that. Antioxidants such as berries, green tea, and even dark chocolate help one feel better. Here is a list of good antioxidant rich foods:

Dried fruits rich in antioxidants:
* Pears
* Apples
* Dates
* Figs,
* Raisins
* Peaches
* Prunes

The best fresh fruits rich in antioxidants:
* Cranberries
* Blueberries
* Blackberries
* Raspberries
* Strawberries
* Blackcurrants
* Plums
* Cherries
* Apples
* All other deeply pigmented fruits

Vegetables rich in antioxidants:
* Artichokes
* Asparagus
* Avocados
* Beetroot
* Broccoli
* Spinach
* Tomatoes (increased levels when cooked)

* Small Red Beans
* Red kidney bean
* Pinto bean
* Black beans

* Pecans

  1. Get Moving

Change your life with exercise. Be sure to find something you love to do and do it often. Just get off the couch. Exercise increases oxygen levels in the body, making you feel better and healthier. This will help you to better focus and will have a positive impact on your skin, too.

Exercise also helps increase muscle and decrease fat, so you will look better and fit in your clothes better. This can lead to better self confidence. Get your exercise whenever you can: walk or cycle rather than drive; take the stairs instead of the elevator; do some push ups while warming up dinner in the microwave; do some leg lifts while watching TV; etc.

  1. Drink More Water

Drinking more than 8 glasses of water a day helps flush out the toxins in the body, leaving you with clearer skin and a clearer mind, as well. Ice cold water also helps burn calories and wakes your system up when you just wake up or are in an afternoon slump. It is a great boost with zero calories. Water helps regulate the body and decreases bloating and swelling. Try drinking more water early on in the day to avoid having to wake up to go to the bathroom at night.

While healthy eating and an increased intake of foods rich in antioxidants is a step in the right direction, people must understand that cooking methods will alter the foods and their antioxidant content. The more vegetables are cooked, the less the antioxidant, except for tomatoes where the reverse occurs.

Five Important Dental Health Tips

  1. Visit the dentist more than twice a year

This is a very important dental health tip/secret to consider. If you want your dental hygiene to be above average, you must consider visiting the dentist more than twice a year. Although most dental plans cover two dental visits a year, you still need additional visits to maintain high dental health standards. According to recent research findings, you need to visit your dentist once every three months to maintain above average dental hygiene. This may seem like a lot of dental visits a year (4 visits) however this is the only way to ensure that you avoid dental problems common in individuals with average dental health i.e. those who visit the dentist twice a year only.

  1. A good dentist won’t hurt you

This is also another important dental health tip/secret to consider. If your dentist hurts you every time you go for a dental visit, you should consider choosing another dentist. A good dentist won’t hurt you. With the current advancements in dental technology and medication, it is possible for your dentist to manage all aspects of pain and discomfort. You shouldn’t therefore tolerate any pain or discomfort. If your dentist doesn’t address your pain and discomfort issues, consider choosing another better dentist.

  1. Do not wait until you start feeling pain to visit your dentist

Most people consider visiting the dentist after they start experiencing pain caused by dental health problems. This shouldn’t be the case. Most dental problems don’t cause any pain at first. You shouldn’t therefore wait to experience pain to visit your dentist because it might be too late to take prevention measures. You should make a point of visiting your dentist as recommended above (4 times a year) even if you are not experiencing pain or discomfort caused by an underlying dental health problem or disease.

  1. You must floss your teeth regularly

Apart from brushing your teeth every time after meals, you must also consider flossing at least once daily. Brushing removes approximately 50% of all food particles that have stuck on your teeth. You therefore need to take other cleaning measures to maintain above average dental hygiene. There are places in your mouth that brushing won’t clean effectively i.e. between your teeth. You must therefore make a point of flossing at least once daily to ensure that no food particles get stuck in-between your teeth.

  1. The mouth doesn’t lie

This is also a very important dental health secret/tip to consider. Poor dental health standards will always manifest themselves when you open your mouth. For instance, if you usually drink a lot of coffee or soda or you smoke or chew khat/tobacco, your teeth will definitely stain with time. Also, if you don’t brush or floss your teeth as recommended, you will definitely have bad breath. You therefore don’t need to wait until someone else points out these clear signs for you. If you practice poor dental hygiene or you have other related health problems i.e. poor diet, your mouth will have clear signs that shouldn’t be ignored.

5 Easy Health Tips

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Sometimes the little steps we take (consistently) make the biggest impact, so why not try one or more of these five easy health tips to create a better and healthier you? It only takes twenty-one days to establish a new habit, and today could be “Day One.” Remember this, the Titanic would not have sunk had the guy in the Crow’s Nest not lost his binoculars, and little efforts can yield big results, which could mean the difference between sinking and staying afloat!

1) Eat Plain Oatmeal

You know that oatmeal that comes in the round cardboard container? That oatmeal is the one I’m talking about. You just mix some water into the oatmeal till it’s fairly good and soaked, heat in microwave for about 45-55 seconds (that’s SECONDS) and then drizzle some honey over it. You don’t even need milk because the honey gives it enough liquid. Of course you can always add some berries and milk if you don’t particularly care for bland.


  • Fiber in oats will keep bowel movements more healthy, and as the old adage goes, “better out than in.”
  • The insoluble fiber in oats has cancer-fighting properties.
  • The soluble fiber in oats slows down the digestion of starch, which might benefit diabetics in particular, because slower starch digestion may avoid sugar level spikes that come after meals.
  • Eating oatmeal regularly has been proven to help ward off heart disease and because oats have phytochemicals it has cancer-fighting properties also.
  • Oats are a good source of vitamin E, zinc, selenium, copper, iron, manganese and magnesium; as well as protein.

2) Drink Water

Okay, I know they say you should drink around eight 8 ounce glasses per day, but even if drinking four 8 ounces glasses daily would be better than nothing. The human body NEEDS water to survive, and no amount of other liquids will give you what good old water will. Of course it’s best to drink filtered water, and occasionally one should detox with distilled water. (But don’t drink distilled regularly because it can cause mineral deficiency.)


  • Increases energy
  • Enhances fat loss
  • Combats headaches and fatigue
  • Reduces hunger
  • Hydrates skin, which could even make one look more youthful.

3) Walk…Walk…Walk

  • Lowers LDL (low-density lipoprotein) cholesterol (“bad” cholesterol)
  • Raises HDL (high-density lipoprotein) cholesterol (“good” cholesterol)
  • Lowers blood pressure
  • Manages weight
  • Helps maintain strength
  • Calms the spirit and clears the mind

4) Chew Your Food Properly

No matter what you may think, digestion starts in your mouth. Your saliva contains enzymes that start the digestion process, and the enzyme, alpha amylase, breaks down the starches into smaller molecules that your body converts to energy. Then there’s lingual lipase, an enzyme that starts digesting the fat content found in food. And we won’t even go into indigestion…suffice to say, if you suffer from it you might try chewing your food better.


  • Better digestion with less gas and bloating
  • Brings out the flavor of foods more
  • Better assimilation of the nutrients in your food
  • Better energy after eating

5) Morning Stretch (Before You Start Your Day)

Stretching is the act of focusing on lengthening the body’s muscles in order to increase muscle flexibility and range of motion. Starting the day with a morning stretch is very beneficial-not only for working out the kinks received from your night’s sleep, but also to prepare your body for the day’s labors. And if you’re someone who has an extremely physical job, then it’s all the more important. It’s one of those simple things you can do each morning that truly makes a difference in how you’ll feel throughout the day.

WARNING: If you’ve never been instructed in how to properly stretch, then you should Google “stretching” and learn about it before starting your stretching regime.


  • Reduces muscle tension
  • Enhances muscular coordination
  • Increases circulation of the blood
  • Increases energy levels
  • Helps to keep spine in good alignment (your chiropractor will like that)
  • Can be very relaxing, which can help to de-stress.

Top 3 Tips For a Healthy Lifestyle Using Diet and Nutrition

Good nutrition reduces your risk of getting a large number of diseases, from diabetes to heart disease and helps in avoiding huge expenditures for medicines and therapy. On the other hand, being over or under weight can have serious effects and put strain on your body’s other systems. Here you’ll find advice to improve your eating habits without compromising diet and nutrition.

A balanced diet means healthy diet and nutrition comprising of healthy and diverse foods is key to promoting good health. After all, it is commonly believed we are what we eat. Research continues to prove and most people would agree that eating healthy diet and nutrition program promotes good health and unhealthy food habits lead to a diseased body. Remember that food is a powerful drug; it can make you sick or aid proper functioning of critical systems of the body.Foods contain vital nutrients that assist our body’s metabolic function.

However, a lack of ingestion of these nutrients or eating wrong kinds of food would lead to harmful accumulation of toxins within the body, resulting to having chronic diseases in the long run.A healthy diet and nutrition while ensuring overall well-being, helps to maintain a healthy Body Mass Index, reduces the risk of several debilitating diseases like cancer, heart ailments, diabetes, osteoporosis and stroke. Thus a nutritious diet is important in the prevention and cure of various diseases.

Since no single food group can nourish the body with all the vital ingredients it requires, it is important that we consume a variety of healthy foods to derive the diet and nutrition our body needs. There are five main food groups: these are fruits, vegetables, cereals, dairy and poultry, fish and meat products. A healthy balanced diet and nutrition of these five food groups ensures essential vitamins, minerals and dietary fiber. The food group serving size will depend upon various factors like age, activity level, body size and gender.

It is also important that one eat a variety of foods from within and across the food groups. As some foods from within a food group provide more nutrients than others. This will ensure that one obtains the maximum recommended nutrition from the food group; besides the food variety will make for an interesting meal.It must be noted that allopathic medicine cures the symptoms rather than the root cause of the disease,which is usually caused by wrong eating habits leading to an accumulation of toxins within the system.

But,a nutritious balanced diet can rectify underlying causes of diseases and restore one to wholeness of mind and body. Once we realize the connection between a wholesome balanced diet and nutrition and good health, our food will be our medicine and maintaining good health will be a matter of making the right food choices and leading a healthy lifestyle.

Natural Health Tips and Advice For Greater Well Being

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Taking good care of your physical and mental health can be a great challenge for anyone. There are certain things you must consider if you want to maintain good health long term and live with more energy and vitality. Proper diet and exercise are the first things to consider however one must not forget the importance of learning to manage mental stress. Here are some simple tips anyone can follow to attain better levels of health and fitness:

Tip 1: Eat more whole foods

It can be very difficult for most people to completely avoid processed and junk foods however do your best to minimize your consumption of these. Also most restaurants and fast food places have a healthy choices menu option so go for that once in a while as it is usually better in nutritional value than the other items on the menu. Bring a packed lunch to work whenever you can and use whole food ingredients that you cooked yourself that are free from preservatives and other chemicals that most processed foods come with.

Tip 2: Exercise properly

There is no doubt that exercise is critical in order to maintain optimal health. You need both cardiovascular and aerobic exercise in order to burn calories effectively and keep good muscle mass which is essential to maintain strength levels. Aerobic exercise can be done many ways including joining a gym, taking a one hour walk or using a treadmill or bike at home. It is always a good idea to have some fitness equipment at home as this will make it very easy and convenient to exercise which makes it more likely you will stick with it and see better results.

Weight training helps to build and maintain muscle mass, keep in mind that muscles are very effective at burning calories constantly so even women should weight train to add some muscle so that they can maintain a healthy weight for as long as possible. If you have never trained with weights before then it is important that you consider taking a few personal training sessions at a local gym to familiarize yourself with the exercises and the equipment so as to avoid unnecessary injury.

Tip 3: Manage Stress

Mental stress can also affect your overall health in a very negative way. Your mind can release chemicals into your body based on how you think and if you constantly worry or are always angry then your mind will release potentially harmful chemicals into your system.

Learn to control your mind through meditation and calm your thoughts as this will provide you with great stress relief and will also help you solve problems in your life faster as a calm mind can often see solutions more quickly than if you are worrying too much and have a ton of thoughts racing through your head. There are many ways to learn meditation, the simplest approach is to just get a book or take a local yoga class. Make it a habit to spend some time each day doing some meditation and apply the principles you learn even when you are not meditating. Consider applying some of these natural health tips to help you become healthier and stronger.

Health Tips For You and Your Family

Here are some easy health tips to help you and your family maintain good health.

Make it a daily effort to move more than you did the previous day. Use the stairs instead of the elevator or escalator. Take your dog for a walk. Chase your children, toss the ball around with friends. Mow the lawn. If you can do anything to move your body, do it. You don’t have to go to the gym – just use your legs and your arms more than you usually do.

Cut out fat from your diet. Avoid fatty meats and burgers. Eat low-fat versions of cream, milk, cottage cheese, cheese and ice cream. Eat limited amounts of sauces, butter, margarine, mayonnaise, sandwich meats and nuts. Most foods are now available in low or limited-fat versions, so try them out.

Stop smoking. Since as far back as 1960, when the United States Surgeon General announced that smoking is bad for you, many Americans have been trying to cut back on their use of tobacco products. Unfortunately, smoking is not down in adolescents and teens. We need to teach our children not to smoke – it’s one of the most important health tips you can hand down.

Try to reduce the stress you face on a day to day basis. That’s easier said than done, but you can use stress busters to help. You can think thoughts that are positive, or spend a half hour walking in the park or soaking in a hot tub. You may opt to get a facial or a haircut, or get a massage – those can be quite relaxing. Meditate, try not to get aggravated if you can avoid it. Avoiding difficult people can help in this area. If you see red, think pink instead – it’s a more relaxing color,

Get away from pollution. This is one of the health tips that everyone can benefit from. Avoid smog whenever you can, like smoke-filled rooms. Stay out of high-traffic areas, stay away from breathing highway fumes, and don’t exercise in high-traffic neighborhoods. DO exercise outside when the smog level is low, but exercise indoors when there is a lot of smog. Plant shrubbery in your yard or common area, and grow plants inside, to help take in carbon dioxide and give off oxygen.

When you drive, or ride in a car, always wear your seat belts. You will probably live longer, based on statistics. They can help to add to the chance of not being seriously injured if you are in a wreck.

Avoid drinking excessively. One glass of wine may be helpful to your overall health, in lowering your risk of heart disease, but more than that can cause problems in your kidneys and liver.

Follow these simple health tips and live longer!

Top Ten Women s Health Tips

Top Ten Health Tips For Women

As you may have noticed, there are lots of things that you need to consider when trying to stay fit and healthy. More often than not this mass of information becomes overwhelming and most people start off with good intentions but give up in the long run, slipping back to old ways and habits. To help you maintain that healthy lifestyle, below are the top ten things you should be doing to keep yourself healthy and happy.

1) When trying to keep to a healthy lifestyle, the first thing you need to consider is your diet. A good balanced diet is essential in maintaining a healthy body. Remember, ‘rubbish in = rubbish out’. Eating junk food, fatty food and other convenience foods will result in a feeling of lethargy, tiredness, depression and bad complexion just to name a few. Simple changes to make would be avoiding too much red meat, high fat foods and high calorie foods instead substituting this with high fibre low fat food, mixed with a regular intake of fruit and vegetables. Fibre is great for digestion whilst fruit and vegetables will help keep vitamin and mineral levels up.

2) Make sure you drink plenty of water throughout the day. One of the risks of not drinking enough water is the onset of kidney stones. If you know anybody who has had kidney stones, you’ll know this is to be avoided! Drinking plenty of water will keep you hydrated which in the long run will help you cleanse your body of impurities. You will start to feel more alert and less tired, you may notice your skin improves with a new radiance. If you are lactating, it is vital that you keep well hydrated to ensure your milk is at its best. Most research suggests that eight glasses of water per day is a minimum.

3) Consider taking vitamin and mineral supplements, especially at the beginning of your new healthy schedule. Some of the more important ones specific to women are Calcium and Iron. Calcium is essential for women of all ages but especially menopausal women to ensure good bone strength and minimise problems from onset of Osteoporosis. Iron supplements are especially important for menstruating women and women who suffer heavier blood loss during that time of the month. Vitamin E400 is worth taking as this has been shown to reduce flushes and sweating at night. For the skin, consider Vitamin E as as a dietary supplement.

4) If you smoke, GIVE UP!! Yes, I know that is much easier said than done but any reduction in the amount that you smoke will be beneficial. If you find the idea of giving up a step too far why not try cutting down? A great way to cut down is to try and extend the time between your cigarettes. If you can maintain this, you will gradually start to smoke less without feeling the withdrawals as much. If you are pregnant, then smoking is a big ‘NO-No’. The toxins in a cigarette can cross from the mothers bloodstream and into the baby. Also your chance of breast cancer is much higher if you are a smoker. Overall reducing alcohol and smoking less are great ways to a healthier happier life.

5) Try and introduce a regular exercise into your daily routine. There are simple ways to get exercise without really trying. You could try walking home from work if it’s not too far, don’t take the elevator all the time – try using the stairs. When your kids are outside playing, take a few minutes to go and play with them. Not only will you be getting fit but you’ll be spending more time with your children. Everyone wins! Yoga is also a great way to stay toned and supple. This can be done in the home with a minimal investment in equipment. There is lots of free info. on the internet related to yoga. A simple cheap way to stay healthy.

6) Try and avoid sources of stress. Stressful situations whether at home or at work can leave you with excess amounts of adrenaline and other ‘fight or flight’ by-products. These can affect heart muscle, upset sleep patterns causing insomnia and much more. Exercise can help to burn off some of these stress by-products but any high stress situations should be avoided.

7) A lot of women are a sucker for a good suntan but there are hidden dangers. Recent research has indicated that over exposure to sunlight and sun tanning beds could increase your chances of skin cancer by up to 30%. A lot of the damage is done in younger life and may not show for years. Simple ways to avoid danger would be to use high factor sun creams, don’t lie out in direct sunlight, consider using a tanning cream and avoid those nasty UV rays altogether.

8) Make sure you attend regular smear tests and ensure you visit your Gynaecologist on a regular basis. A lot of ‘womens’ problems’ can be detected in the early stages and treated accordingly. Cervical cancer, chlamydia and Warts are just a few of them. Avoiding your Gynaecologist is akin to playing Russian roulette!!

9) Make sure you practice safe sex. STD’s can be easily transmitted and even a long term partner could be harbouring some unknown stowaways. Sexually transmitted diseases can lie dormant for years. Until you are 100% sure you and you’re partner are free from STD’s practicing safe sex is the best way to stay healthy.

10) An often overlooked area of personal health is dental hygiene. Not looking after your oral hygiene may result in gum disease, tooth loss, halitosis to name but a few. Keep regular appointments with your dental hygienist and make sure you floss regularly to keep a beautiful bright smile.

2 Tips To Deal With Belly Fat

So what is belly fat and how do most of us wake up one morning and realize we’ve gained tons of weight in the mid-section? Well, it’s a combination of things and if you let things slide here and there it will eventually catch up with you. Today we want to focus on three different areas to consider when dealing with belly fat; dieting, exercise, and your mindset.


We all know that eating the right foods can provide us with the healthiest body possible; so why doesn’t everyone eat this way? It really comes down to your daily schedule and whether or not you have the time to eat right. You’re probably sitting there saying right now; “Well, with my schedule it’s hard to eat 21 good meals each week.” Many people feel the same way, but what it comes down to is you have to make the time.

In order to start losing the belly fat you have to cut out certain areas of your diet. How many sodas do you drink a day? How about coffee? Do you consume a lot of processed foods and refined sugar throughout the week? It’s really hard to remember everything you’ve eaten yesterday, let alone the entire week or month. The best thing you can do is go buy a journal today and start keeping track of it.

Once you have a better idea of what you’re consuming each week you can start narrowing down the field. One thing we will tell you is that there are certain foods out there specifically designed to help you lose belly fat. Best of all they are natural foods that you can purchase at your local grocery store.


The main thing we can tell you about exercising deals with doing the right things. Over the years you’ve probably been told that if you do a certain amount of sit-ups or crunches throughout the week you will get a good looking mid-section. This is so wrong, because you’re not focusing on the entire abdominal area. Seriously; how many times have you seen someone with a 4-pack and the lower abs are mush?

Your Mindset

When it comes to losing weight or melt away belly fat, nothing we’ve been talking about will matter if you don’t have the right mindset. Getting serious about it for a week and then going back to your old habits won’t do any good. In most cases this is just a lack of motivation. If you’re serious about losing weight and building strong abdominal muscles, you have to be willing to put in the work.

You’re not going to find any supplement out there that will give you rock-hard abs without exercise and dieting. Granted, some of them complement the other 2, but we recommend staying away from them all together. There is no sense in utilizing them to look good now and either finding yourself addicting to them, or having to deal with other health issues because of them.

In the end there are several things you have to consider if you want to lose belly fat. Then again, wanting to prevent it from returning will be just as crucial to your overall success.