How fast we age and how long we live is largely determined by our immune system. The immune system is our body’s natural defense system. While most of us take our immune system for granted (until we get sick), this remarkable and complex system is hard at work 24 hours a day, every day, fighting off foreign invaders like bacteria, germs, viruses, and toxins. These pesky invaders can weaken the immune system and cause everything from frequent colds, allergies, and premature aging, to serious life threatening diseases such as cancer, heart disease, stroke, and diabetes.
Because our immune systems become less effective as we age, eating the right kinds of foods and living a healthy lifestyle is imperative for fighting off infection and disease prevention. Learning how to keep your immune system strong and healthy is the most important thing you can do to keep yourself disease-free and to help shield yourself from the many adverse effects of aging.
Implement These Powerful Steps to Slow Down the Natural Aging Process, Reduce Stress, Boost Your Energy Levels, and Strengthen Your Immune System:
1. Mastering Stress for Optimal Health
Stress is one of the most serious health concerns in America today. Known as the “silent killer,” stress (physical, mental, and emotional) causes us to age prematurely. Everyone has to deal with stress, whether it’s stress from family, work, or from any other outside source. Stress is a normal part of everyday life and some stresses actually prove beneficial– for instance, in a life or death situation. The problem is, when stress becomes excessive. Long-term chronic stress (stress exhaustion) not only makes you feel miserable, but it has a negative effect on your physical appearance–hair, skin, and your looks.
Stress Symptoms – Excessive stress takes an enormous toll on the immune system. High amounts of stress release hormones which depress the immune system and speeds up the aging process. Chronic stress is linked to physical, psychological, and emotional symptoms such as depression, irritability, frequent colds, headaches, heart disease, high blood pressure, digestive problems, sleep problems, obesity, and chronic disease.
Reduce Stress, Free Up Energy – If you truly want to slow down the aging process, incorporate anti-aging stress management strategies into your daily life. If you’re experiencing stress symptoms, physical activity is a great way to blow off some steam. Check out a yoga class or spend time in nature. Or…
…Try These Other Healthy and Nurturing Stress Reduction Techniques to Help You Relax and Recharge:
Breathe – Good breathing equates to better health in all realms of life– physical, mental, emotional, cognitive, and spiritual. Sitting in a relaxed position, bring your attention to your breath. Inhale slowly and deeply through your nose, feeling your stomach expand. As you slowly exhale, gently pull your stomach in, making your exhalation twice as long as your inhalation. Do this for 5 minutes or as often as needed when feeling stressed or cranky.
Massage – There is nothing like a good massage to melt away tension. If you don’t have the time or can’t afford the luxury of having a professional massage–Do It Yourself! Starting at the head, use a small amount of warmed aromatherapy essential oil. Chamomile has a very calming effect. Massage the scalp with your fingertips and palms in a circular motion, working your way down the body. End with your feet, vigorously stimulating the pressure points.
Soak Up Some Sun – Many people experience mood dips especially in the wintertime. 15-20 minutes of natural light a day, or even just 3-4 days a week, can have a dramatic effect on boosting your serotonin levels and can really boost your mood and spirit!
Take a Walk – Ride a bike, work out to an exercise video, make love, or do any activity that you enjoy! Just get your body moving and your blood flowing–30 minutes is all you need to help bring you out of the doldrums.
Dance – Burn off tension and lift your spirits with upbeat tunes that make you feel good. And sing! Even if you’re no rock star… sing to your hearts content, as if you were!
Journal – Writing things down on paper can really help! Spend a few minutes analyzing your thoughts to determine if there is a pattern or if you possibly have distorted thinking. Maybe it’s your memory cells that are negatively influencing the way you feel. Focus on thinking positive and try to let go of negative, self-destructive thought patterns. And make it a point to remember what you’re thankful for.
Take your Supplements – In addition to eating a well-balanced diet, taking a good quality multi-vitamin with minerals and antioxidants is especially important in times of stress. Also, omega-3 essential fatty acids are essential (hence the name) for strengthening your immune system and combating stress.
De-Stress with Chocolate – Sometimes simple pleasures are the best. Go ahead, eat some chocolate. Chocolate is more than just a comfort food. Research shows that eating chocolate (primarily dark chocolate), reduces stress levels and has many health benefits. Packed with natural antioxidants, dark chocolate reduces blood pressure, cholesterol, and reduces inflammation that can lead to heart disease.
NOTE: If all else fails and you’re still experiencing chronic stress symptoms, you may want to talk with a psychotherapist to help you cope and deal with any issues that are causing you stress.
2. Practice Meditation for Inner Peace
Meditation is the art of silencing the mind through focus and breathing. The simple act of practicing meditation increases inner peace, while balancing your physical, mental, emotional, and spiritual state of mind. Practicing meditation daily has been proven to take years off your biological age by dramatically decreasing stress, anxiety, obsessive thoughts, and addictive traits, while relieving feelings of depression.
Meditation is a natural immune booster and has been shown to significantly reduce incidence of illness and disease, enhance memory, increase self-esteem, confidence, intelligence, creativity, and cognitive skills. When you meditate you produce pleasurable chemicals and hormones which make you feel blissful and happy. Start off with just 5-10 minutes per day and gradually work up to 40-60 minutes. The simple practice of daily meditation has been shown to not only have a huge impact on our health, but on our skin’s health, as well.
Meditation for Over-Thinkers – We live in such a hectic fast-paced society, that it’s created an epidemic of over-thinkers. Over-thinkers have a hard time turning off their minds. They are compelled to analyze and reexamine their thoughts repeatedly. When over-thinking becomes obsessive, it can be detrimental to your health.
The Power of Mindfulness – Mindfulness is a type of meditation that involves paying attention, being aware of your thoughts and actions, and being fully present in the moment. Our natural tendency is to stray from the here and now, to past or future events, or to other issues or distractions.
Mindfulness meditation brings about calmness and clarity for dealing with the pressures of everyday life. Mindfulness meditation has been found to help reduce and overcome addictive or self-destructive behavior patterns, and can be a very powerful tool for those suffering from over-thinking, as it can help unclutter the mind and constant noise going on in the head. When you begin practicing mindfulness, you should notice drastic improvements in how you feel about yourself, your relationships, and life in general.
What’s the Difference Between Transcendental and Mindfulness Meditation? – There are many forms of meditation with many goals. Mindfulness meditation can be learned from a book, an online course, through meditation DVD’s, or learned from a therapist; whereas transcendental meditation is based on a mantra (chanting) meditation and requires taking a 10-12 hour course taught by a certified instructor. Transcendental meditation is considered by many to be the most effective and beneficial meditation technique.
Bottom Line: While both of these forms of meditation differ considerably, they both produce relaxation and many of the same benefits such as stress reduction, self-healing, contentedness, greater awareness, inner peace, and spiritual growth.
3. PURE Water: The Ultimate Anti-Aging Tonic
Roughly two-thirds of our body weight is water. The amount of water in the human body depends on age, gender, and body fat percentage. Drinking water in its purest form is vital to overall health. Water not only hydrates—it helps cleanse and detoxify the body, aids in proper elimination, regulates body temperature, protects the joints and organs, and carries oxygen and nutrients through the bloodstream for optimal cell function. Every system in the body is dependent on water.
Dehydration Epidemic – It’s estimated that roughly 75% of Americans are chronically dehydrated and don’t even know it. The average person loses roughly 10-15 cups (3-4 liters) of water a day. We lose water through normal bodily functions such as breathing, perspiring, digestion, and elimination. For the body to function properly, we need to replenish this water through the foods and beverages we consume.
Toxic Overload – When you’re dehydrated, it increases the concentration of toxins in the body which can lead to a host of symptoms, everything from chronic fatigue to premature aging. If you are thirsty, it means you’re already dehydrated. Monitor your urine. A hydrated body should produce clear, colorless urine.
Drink Water First Thing in The Morning – After a long night’s sleep, our body’s are not only dehydrated, but contain higher levels of toxins. So, before you reach for your morning cup of coffee, drink an 8 oz. glass of water first.
Anti-Aging Colon Health – It’s estimated that older people are five times more likely to develop constipation than younger people. Water is very important component for keeping your colon healthy and for avoiding constipation. Also, if you want to keep your skin smooth, supple, and radiant–water is the secret for maintaining healthy, younger looking skin.
Say NO to BPA! Our health is dependent on the quality and quantity of water we drink. Rather than buying bottled water, which can contain harmful chemicals like BPA (Bisphenol A), instead invest in a good water purification system, or opt for BPA Free clear bottles containing fresh purified or spring water. Never use cloudy bottles!
Distilled Water: Healthy or Not? Distillation is the process in which water is boiled, then evaporated, and finally the vapor (or steam) is cooled, condensed, and turned back into water. The distillation process does remove impurities, but it also removes naturally ocurring minerals. Drinking distilled water can leave you mineral deficient and your body highly acidic. Cooking food in distilled water also leaches minerals from the food and lowers its nutritional value. Prolonged use and chronic acidity can lead to serious health problems, low energy levels, inflammation, and accelerated aging.
For Adequate Hydration – It’s recommended to drink one half of your body weight in ounces per day. For example: a woman weighing 150 lbs. should drink 75 oz. of water per day. NOTE: Because obesity decreases
the water percentage in the body, an overweight person needs one additional glass of water for every 25 lbs. of extra weight.
4. Life-Extension Through Exercise
Physical exercise at all stages of life is important; however, as we grow older, many people instead shy away from physical activities, and become more sedentary. This is the time to really consider not only the physical and mental benefits from regular exercise, but the healing side to physical activity, as well. Regular, moderate, daily exercise not only improves our cardiovascular health, but it also strengthens the immune system and stimulates the lymphatic system.
Is Your Lymphatic System Clogged?? The lymphatic system is one of the most important, yet often the most neglected system in the human body. The lymphatic system nourishes tissues and cells, while cleansing the body of toxins and waste. Unlike blood that is pumped by the heart, lymph is dependent on physical movement and exercise to circulate around the body. Stimulation of lymph flow is critical in preventing illness and disease. The more we move, the more waste is flushed out of our system. The less we move, the more toxins and waste build up and are stored in the body, which become stagnant, and can lead to multiple health problems.
In Addition… As we age, we begin to lose physical strength, flexibility, and cardiovascular (aerobic endurance) fitness. Our bone density also decreases, as does our stamina, coordination, and balance.
Add Weights – While strength training is beneficial for people of all ages, it can be an especially beneficial component in slowing down the aging process. Strength training helps the body build and maintain lean body
mass, increases bone density, boosts metabolic rate and energy levels, and relieves arthritic symptoms. Strength training done regularly not only builds bone and muscle, but counteracts the weakness and frailty that’s usually associated with aging.
NOTE: Be sure to ask for guidance before starting any strength training program, and check with your doctor before you start lifting weights if you have any medical conditions, injuries or illnesses.
Stretch – Stretching is an extremely important aspect of exercising and the anti-aging benefits from stretching on a regular basis are priceless. When you incorporate stretching into your daily workout routine, it helps prevent injury to joints, tendons, and muscles, while improving flexibility and sense of balance. Stretching before and after your workouts will help you gain agility, so you will be more mobile and suffer from less pain associated with aging and stiff body parts.
Avoid Physical Limitations – By stretching, performing cardiovascular exercises, and strength training on a regular basis, this will help you avoid the physical limitations that many people experience as they grow older. Even if you’ve never exercised before, it’s never too late to begin reaping the benefits that an active lifestyle has to offer.
Get Yourself Moving – Exercise is probably the simplest stress reliever available and is vital to health and happiness. Whether you take an exercise class, a 30 minute walk, go for a bike ride, or a swim–exercise elevates your endorphin levels and is a powerful tool in enhancing your physical, mental, and emotional well-being.
How Much Exercise and How Often? Fitness experts recommend getting your heart rate up a minimum of 3x’s a week for at least 30 minutes, and to get in a minimum of 2 – 15 minute sessions (30 minutes a week) of strength training. NOTE: You gain the most benefits from exercise, and reduce the risks, when you workout within your target heart rate zone. For most healthy people, it’s recommended to keep your heart rate in the range of 60%-80% of your maximum heart rate. A simple way to calculate your target exercising heart rate: 220 – (your age) = maximum heart rate. For example: A 50 year old woman’s targeted heart rate should be approximately 170 beats per minute.
Best Time to Exercise – While it’s not mandatory to exercise first thing in the morning, there are plenty of health benefits. Early morning exercise jump starts your metabolism and keeps it elevated for hours, while accelerating the body’s ability to burn more calories–resulting in the extra added bonus of fat and weight loss. An early morning workout gets it out of the way, and puts you in a healthy mind-set for the day ahead. It’s estimated that roughly 90% of people who exercise in the morning, stick with it and stay consistent.
To Eat or Not to Eat? While there is some disagreement in the fitness community about whether to exercise on an empty stomach or not, many experts agree it’s best to have a light meal (200-300 calories) containing carbohydrates and protein, such as a protein shake about 45 minutes before working out.
NOTE: If you can’t fit in an early morning workout, don’t worry… as long as you are exercising, you are doing yourself a great service, and getting numerous health benefits, no matter what time of the day. Also, be sure to check with your doctor before starting any physical exercise routine.
5. Discover the Healing Powers of Yoga, Qigong, & Pilates
a) Yoga
While the word “yoga” may conjure up images of people sitting on floor mats twisted in pretzel shape positions, this Ancient anti-aging practice is much more than just stretching, sweating, and breathing deeply. Yoga, which originated in India, is a combination of exercise and meditation and has been practiced in Eastern cultures for over 5,000 years. The word yoga means to bring together or unite, as in the mind, body, and spirit. The physical, mental, and therapeutic benefits of yoga are numerous!
The Physical and Anti-Aging Benefits of Yoga:
*Enhanced Energy and Endurance
*Develops Balance and Coordination
*Promotes Cardiovascular & Circulatory Health
*Improves Flexibility and Spine Health
*Increases Muscle and Joint Lubrication
*Strengthens, Tones, and Builds Muscles
*Strengthens your Core
*Helps with Pain Management
*Accelerates Body Detoxification
*Improves Digestion and Elimination
*Improves and Corrects Posture
*Massages Internal Organs and Glands
*Elevates Mood and Decreases Depression
*Lowers Blood Pressure
*Improves Sleep Quality
*Boosts Immune System
*Boosts Brain Power and Mental Clarity
*Improves Menopausal Symptoms
*Boosts Sexual Health and Intensifies Orgasms
*Promotes a Strong Lymphatic System
*Improves Metabolism Function
*Improves Rheumatoid Arthritis Symptoms
*Improves Skin Health
*Enhances Weight Loss
The Mental and Spiritual Benefits of Yoga:
*Increases Body Awareness
*Relieves Chronic Stress
*Relaxes the Body and Mind
*Teaches you to Quiet your Mind
*Teaches you to Live in the Moment
*Increases Self Knowledge
*Cultivates Confidence
*Helps Reduce and Control Anger
*Sharpens Concentration and Memory
*Increases Creativity
*Helps You Discover Your Sense of Purpose
*Deepens Self-Awareness
*Deepens Sense of Gratitude
*Develops Inward Reflection
*Helps you Feel at Peace with Yourself
*Helps You Find a Deeper Spiritual Connection
The Most Common Hatha Yoga Styles Include:
ASHTANGA: Power
Ashtanga is the most vigorous and fast paced style of yoga and is the preferred choice of athletes. Ashtanga yoga does little meditation, but strongly emphasizes building strength, stamina, and flexibility. Best For: Ashtanga yoga is for people who are in good to excellent physical condition.
BIKRAM: Heat
Bikram yoga is generally referred to as “Hot Yoga” and is quickly rising in popularity. Bikram is practiced in a room heated from 100 to 110 degrees, which allows for loosening tight muscles, while the heat causes profuse sweating, which helps to detoxify the body. The Bikram method is a set of 26 poses that are performed in a standard sequence for 90 minutes.
Best For: While the Bikram practice is considered an intense workout and may seem a little overwhelming to begin with, bikram is believed to be a powerful and effective, natural health treatment for people with chronic diseases and medical conditions such as hepatitis-c, diabetes, heart disease, high blood pressure, fibromyalgia, and arthritis.
IYENGAR: Alignment
Iyengar yoga is most concerned with body alignment, coordination, balance, flexibility, and holding poses over long periods. Iyengar uses props such as chairs, yoga blankets, blocks, straps, and pillows for support and to help bring the body into proper alignment. Best For: Iyengar yoga is for people of all ages and perfect for beginners and those who haven’t exercised in a while.
KUNDALINI: Awakening
Kundalini yoga emphasizes breath in conjunction with physical movement. Kundalini yoga is designed to free energy from the lower body through breath, poses, chanting, and meditation. This allows the energy to move upwards. Kundalini uses fast, repetitive movements rather than holding poses for a long time. Best For: Kundalini is considered a holistic form of yoga and is suitable for all fitness levels.
SIVANANDA: Healthy Lifestyle
Sivananda yoga emphasizes yogic breathing, physical postures, deep relaxation, and meditation. Best For: Sivananda yoga is a less athletic, gentler style of yoga and may appeal to someone looking for a more holistic form of yoga.
Sivananda Yoga Integrates (5) Lifestyles:
*Proper Exercise
*Proper Breathing
*Proper Diet
*Proper Relaxation
*Positive Thinking and Meditation
VINIYOGA: Gentle Flow
This slower paced yoga is a more individualized form of yoga. By practicing yoga postures along with yogic breathing, Viniyoga develops strength, balance, and healing. The length and intensity is adjusted to each person depending on their needs and capabilities. Best For: Viniyoga is ideal for beginners, senior citizens, and people with chronic pain, or in rehabilitation.
Best Time to Practice Yoga – Since the stress hormone cortisol peaks in the morning, practicing yoga in the early morning hours can help keep you balanced. Also, practice a few yoga poses any time you’re feeling stressed or frazzled to lower anxiety and blood pressure.
Key Point: Yoga works as an anti-aging therapy. It rejuvenates and revitalizes the mind, body, spirit, and soul. It keeps your body fit, your mind active, your skin glowing, and makes you feel younger and more alive!
b) Qigong
Qigong (pronounced: chee gung) and sometimes spelled chi kung, dates back to over 5,000 years ago in China. Qi is the vital energy of the body, and gong is the practice of cultivating self-discipline and achievement. Qigong is a mind-body, self-healing practice that integrates gentle, graceful movements, physical postures, breathing techniques, and focused attention to enhance one’s physical, spiritual, emotional, and mental health.
The Anti-Aging and Health Benefits of Qigong:
*Good for Managing and Losing Weight
*Improves Chronic Fatigue
*Improves Metabolism, Digestion, and Elimination
*Boosts the Immune System
*Stimulates the Lymph System
*Improves Circulation
*Retards the Aging Process
*Reduces Tension, Blocks, and Stagnant Energy
*Lubricates the Joints
*Soothes the Nervous System
*Balances Right and Left Brain Activity
*Promotes Pain Management
*Builds Confidence and Self-Esteem
*Promotes Over-All Sense of Well-Being
*Promotes Mental Alertness and Clarity
*Increases Sex Drive
*Builds Energy and Stamina
*Promotes Relaxation
*Provides Inner Awareness and a Sense of Calm
*Relieves Stress
*Increases Intelligence
*Develops Psychic Ability
*Develops Discipline
*Develops Flexibility
Key Point: Now, more than ever, people all around the world are practicing qigong. Practicing qigong daily is an excellent way to keep your mind and body fit and healthy.
c) Pilates
Pilates (pronounced: puh-lah-teez) and originally called Contrology, is a therapeutic body-conditioning series of exercises that are designed to tone, build strength, flexibility, balance, and inner awareness, while realigning the body. Core stability exercises are a vital part of Pilates. The core muscles are the deep, internal muscles of the abdomen, back, pelvic floor and hips. When the core muscles are strong, they work together with the superficial muscles of the trunk. As you develop core strength, your posture will improve, and you will develop stability throughout your entire torso.
6 Pilates Principles – Essential Components in a Pilates Workout:
Centering – Physically Brings Focus to the Center of the Body (Powerhouse)
Concentration – Every Movement Requires Focused Thought and Direction
Flow – Exercises are Performed in a Continuous Flowing Graceful Manner
Control – All Exercises are Performed with Complete Muscular Control
Breath – Oxygenates the Entire Body while Cleansing it of Impurities
Precision – Every Exercise is Directed to Ensure Maximum Movement
Maintain Good Posture – As children we are taught to stand up straight, but as we get older many people have a tendency to slouch. Poor posture not only makes you appear older and more matronly, but over time may develop into the dreaded dowagers hump, a pot belly, a double chin, and a sway back. Poor posture also constricts your internal organs, giving them less space to function at peak efficiency. Poor posture can lead to chronic back pain and even make you lose inches from your height. Putting your body back in alignment will make you look slimmer, younger, and more attractive.
NOTE: Yoga, Pilates, and Qigong are all excellent for helping improve posture by strengthening, elongating, and aligning the spine and muscles that support the spine, while strengthening the core.
6. Power Foods to Super Boost Your Immunity
Nutritional well-balanced eating is key in helping to strengthen the body’s natural defense network. In order to keep the immune system functioning at peak performance, make the choice to make good nutrition a top priority. It’s vital for boosting energy levels and for overall health to include an array of colorful, antioxidant rich, high fiber, immune boosting, power-packed super foods in our diet every single day.
Go Organic – To help you maintain your health, eat more natural organic products. Many commercial products found on grocery store shelves contain chemical, hormones, and other unnatural food additives which can trigger food allergies and compromise your health.
Alkaline vs. Acidic Foods – Every food and beverage we consume is either alkaline, acidic, or somewhere in between. Alkaline foods and acidic foods are measured in terms of pH (potential of hydrogen). A pH scale ranges from 0 (the most acidic) to 14 (the most alkaline). Ideally the body’s blood pH should be slightly more alkaline, ranging between 7.35 and 7.45 on the pH scale. The body has built-in mechanisms, which keep it in balance. The problem begins when the body has to work over-time to keep it in balance.
Acid/Alkaline Imbalance – An imbalance in the pH level is commonly caused by eating too much acid-forming foods, as well as chronic stress. Excess levels of acid is often referred to as acidosis. The typical American diet is highly acidic. We consume too many foods and beverages like soft drinks, processed foods, junk food, fast foods, fried foods, refined sugar, high-fructose corn syrup, artificial sweeteners, etc.
When the body is in a chronic highly acidic state, it forces the body to rob vital minerals and nutrients from internal organs, muscles, and bones to neutralize the acid, leaving the body weakened. This can result in illness and chronic health conditions.
Most whole foods like fruits, vegetables, lentils, beans, nuts, seeds, and healthy fats are primarily alkaline. Where as, foods like apple cider vinegar, lemons, and limes are acidic before digestion–the terms acidic and alkaline represent the effect it has on the body after digestion. These foods actually alkalize the body.
Are You Overly Acidic? A highly acidic body can cause a host of health problems. If you feel chronically tired, have low energy, poor digestion, food sensitives or allergies, and frequent headaches or colds–chances are you are overly acidic.
Other Health Concerns Resulting from High Acidity Include:
*Cardiovascular Damage
*Weakened Immune System
*High Blood Pressure
*Poor Digestion, Elimination & Flatulence
*Osteoporosis
*Obesity and Diabetes
*Osteoarthritis (Joint/Muscle Aches & Pain)
*Hormonal Imbalances
*Yeast and Fungal Overgrowth
*Various Forms of Cancer
*Skin Conditions (Rosacea, Eczema, Psoriasis)
*Accelerated Aging
Balance is Key – Experts recommend that ideally you should aim for a 70/30 ratio. Consume between 60-80% alkaline foods and no more than 20-40% acidic foods at each meal to restore pH balance in the body. The best way to balance the body’s pH is by consuming a healthy nutrient- rich diet, getting proper rest, and limiting stress.
NOTE: If you want renewed energy, a leaner trimmer body, greater mental clarity, and overall health–you can simply go online and download or print out an Acid/Alkaline pH Food Chart which will show you which foods to eat in abundance, foods to eat in moderation, and foods to limit or avoid altogether.
Low Glycemic vs. High Glycemic – Not all carbohydrates are created equal. Opt for low glycemic foods (complex carbohydrates), which release glucose (blood sugar) slowly and steadily into the bloodstream vs. high glycemic foods (simple or refined carbohydrates), which make glucose levels spike and are linked to health issues such as obesity, heart disease, and diabetes. It’s vital for optimal health to always include smart carbs like fruits and vegetables, which are high in fiber and water, as your main source of carbohydrates. NOTE: Alkaline foods are usually low glycemic foods.
High Glycemic Foods to Limit or Avoid – Foods like white flour, white rice, white pasta, white bread, and low fiber cereals. Also, high sugar foods like cakes, cookies, candy, and soft-drinks.
Instead… Choose healthy low glycemic foods that can improve or reduce the risk of serious diseases from the list of healthy super foods below…
Powerful, Nutrient-Dense Super Foods That Will Strengthen Your Immune System and Can Add Years To Your Life:
Allium Family – Garlic, onion, shallots, and leeks all help to detoxify the body and restore liver function and health–and are at the top of the list of foods that help prevent cancer.
Lentils & Beans – Low in calories and fat, but packed full of protein– lentils and beans are high in complex carbohydrates, fiber, folic acid, and omega-3 and omega-6 fatty acids, and are an anti-aging dietary necessity.
Berries – When it comes to fresh fruit, berries are the richest source of powerful, anti-aging antioxidants, vitamins, minerals, and essential fatty acids (EFA’s). The phytonutrients found in berries help discourage the growth of cancer cells, and the high vitamin-C content helps lower the risk of heart disease.
Cruciferous Vegetables – Broccoli, cauliflower, kale, cabbage, brussel sprouts, turnips, and bok choy are considered super veggies containing phytochemicals that have excellent cancer fighting properties.
Green Foods – Barley grass, wheat grass, spirulina, and blue green algae are all extremely anti-aging, and are shown to have beneficial effects on cholesterol, blood pressure, and cancer prevention.
Nuts & Seeds – Almonds, walnuts, cashews, and pumpkin seeds are tremendously nutritious and an excellent source of protein, potassium, fiber, and essential fatty acids. Nuts have numerous anti-aging and beauty benefits. One Caveat: Consume nuts in moderation if you’re trying to cut calories as they are high in fat.
Omega-3 Fatty Acids – These “good fats” are found in foods such as salmon and tuna, flaxseed (oil), hemp seed oil, chia seed oil, avocado, and nuts. Omega-3 fats are essential for brain, cardiovascular, and skin health.
Soy – Tofu, soy, tempeh, and miso contain powerful cancer-fighting compounds known as isoflavones. Isoflavones possess active antioxidant properties, as well as antifungal and antimicrobial components which
reduce bad cholesterol, encourage bone density, and help reduce night sweats and hot flashes in postmenopausal women. NOTE: Because soy mimics estrogen, women who have, or have had breast cancer should consult their doctor about whether to include soy in their diet.
Spices – Used for centuries for their medicinal, as well as culinary purposes–cinnamon, turmeric, ginger, paprika, rosemary, cayenne, oregano, and basil actually have more disease fighting antioxidants than most fruits and vegetables.
Sprouts – Sprouts are one of the most nutritious foods that exists! They’re extremely high in protein, vitamins, minerals, and antioxidants and have a high enzyme content, making them easy to digest. Sprouts are best eaten raw as cooking destroys much of their nutritional content.
Yogurt & Kefir – Containing live cultures, these foods are vital for replenishing healthy flora in the digestive tract. Adding fermented (probiotic) foods to your daily diet will boost your immune system and increase your energy.
Whole Grains – Complex carbohydrates such as oatmeal, barley, brown rice, quinoa (keen wah), and popcorn are not only high in fiber, but a good source of vitamins, iron, and antioxidants. Whole grains have been shown to reduce the risk of heart disease, high blood pressure, and many types of cancer.
Say NO to Junk Food! Avoid excessive sugar intake, refined carbohydrates, processed foods, fast food, and junk food, as they’ve all been shown to weaken the immune system, lower your energy levels, and can lead to a host of health problems.
Retrain Your Taste Buds – Americans love fat, sugar, and salt because that’s what we’re used to eating. While it may seem foreign at first to eat mainly whole foods and a high fiber, plant-based diet—you can retrain your taste buds and learn to prefer a nutritious, clean, wholesome diet. And while it’s okay to eat a cheeseburger and french fries, or donuts and ice cream on occasion—what matters most, is to make healthy eating a lifestyle pattern.
Key Point: If you’re serious about preventing disease, boosting your immune system, increasing your energy levels, looking younger, and feeling your best—then learning to love anti-aging super foods is a must!
7. All-Natural Vitamins & Supplements for Superior Health
Along with eating a healthy diet—taking high potency anti-aging supplements are an excellent way to ensure your immune system is functioning at optimal level. Opt for a high-quality, multi-vitamin which contains a complete, balanced, nutritional formula that provides you with the essential vitamins, minerals, and potent antioxidants you need for optimal health and maximum longevity.
Our digestive system works hand and hand with our immune system, so it’s important to also take a good probiotic to restore friendly bacteria.
Anti-Aging Nutritional Supplements That Help Turn Back the Clock:
Acetyl l-carnitine – This anti-aging brain nutrient helps prevent and increase
brain receptors that would otherwise deteriorate with age. Effects include
enhanced cognitive ability and a lessening of depression.
Alpha lipoic acid – Hailed as the most powerful antioxidant known to man, alpha lipoic acid is about 400 times stronger than vitamin-C and may be the most important antioxidant of all in protecting the brain from neurological decline seen with aging.
Antioxidants – The principal antioxidants vitamins A, C, and E, selenium, and beta-carotene are all effective in helping prevent heart disease, cancer, stroke, and a variety of other diseases associated with aging. Antioxidants prevent disease by destroying free radicals inside the body.
Boron – Crucial for supporting bones—boron is a trace mineral that protects against osteoporosis, while preserving joint health. Boron is also beneficial for improving brain function, as well as cognitive performance.
Calcium – Essential for strong teeth and bones–calcium needs to be taken with vitamin-D and magnesium to be effective. NOTE: Calcium and magnesium work together to prevent osteoporosis.
Coenzyme Q10 – CoQ10 has numerous health benefits–it strengthens the immune system, lowers blood pressure, prevents heart attacks, counters obesity, and slows aging.
Essential Fatty Acids – EFA’s are vital for the immune system, brain function, circulatory health, skin health, and anti-aging benefits. Omega-3 and omega-6 have different effects–borage and evening primrose provide omega-6, while fish oils provide omega-3 essential fatty acids.
Digestive Enzymes – Our bodies produce natural enzymes. When we’re young we have an abundant supply, but as we age, we produce less. Many people think that taking digestive enzyme supplements are just for people with digestive problems–they are important for people of all ages, and they’re especially vital as we age.
In Addition… Digestive enzymes are natural energizers that help us digest foods more completely. These enzymes are essential for the breakdown and absorption of nutrients needed for health and longevity.
When foods are not digested properly, this results in a build up of toxins and waste in the colon, which can result in digestive problems such as heartburn, constipation, bloating, gas, fatigue, and even bad breath. Using digestive enzymes assists in fighting aging by helping clean the colon, detoxifying the body, strengthening the immune system, and eliminating potential health issues.
DHEA – Is a natural hormone found in our body and produced by our adrenal glands. As we age the levels decrease. DHEA can help with chronic fatigue, impaired immunity, heart disease, senility, and sexual dysfunction. DHEA is also known to lower the risk of cancer.
Phosphatidyl Choline – The main component of lecithin and needed for proper mental function–phosphatidyl choline helps prevent heart disease, gallstones, and liver problems, and has been found to be beneficial for neurological problems, memory loss, and depression.
Resveratrol (rez-VER-a-trawl) – This red wine extract is becoming one of the most talked about longevity products on the market today. Resveratrol is a powerful anti-aging antioxidant which lowers bad (LDL) cholesterol while boosting your energy levels.
SAMe – Touted as an anti-aging health-enhancing blockbuster, SAMe maintains mitochondrial function (the power generator of our cells) and prevents DNA mutations. In addition, SAMe protects the liver and heart and helps counteract depression.
NOTE: Unfortunately, studies show that many people are not getting the proper vitamins and nutrients they need to battle the aging process. While aging is inevitable–with the proper diet, exercise, and supplements–you can live a longer, healthier, more youthful life!
8. Self-Massage: Bliss Through Self-Touch
Daily self-massage is one of the easiest, yet most beneficial ways to maintain good health and well-being. Massage not only relaxes tired muscles, but it strengthens the immune system, improves circulation, aids in digestion, speeds up elimination of waste products, lifts endorphin levels, reduces stress, relieves tension, and promotes longevity.
Facial Massage – Over time, scrunching your facial muscles can lead to wrinkles. Regular massage of the facial muscles is not only extremely relaxing, and a great way to unwind, but can help soften fine lines and wrinkles. In addition, regular facial massage has been shown to improve circulation, release toxins, break down fatty deposits, and brighten the complexion, leaving the skin feeling softer, smoother, and more vibrant.
Massage Your Entire Body – Start with the scalp, ears, face, and neck— move on to the shoulders, arms, and hands, and then to the front and back of the torso, ending with the legs and feet. These are the very basic self-massage techniques, but there are books and websites, dedicated to this very effective form of treatment—and all it takes is 10-15 minutes a day.
NOTE: When massaging bare skin, use massage oil for better glide and less friction.
Reflexology Foot Massage – For instant relaxation, target your feet. A good reflexology foot massage works with the thousands of nerve endings in the soles of your feet, and is incredibly healing to the entire body. By using acupressure massage techniques, and applying pressure to certain pressure points on the feet that are associated with the body organs, this stimulates energy flow throughout the entire body, reducing stress, and improving overall health and well-being.
NOTE: A reflexology chart is a valuable resource and great visual aid for anyone interested in giving a good foot massage.
Tennis Ball Foot Massage – For tired, achy feet—pamper your feet with a rolling foot massage. Either standing or sitting down, place a tennis ball underneath the ball of your foot (always barefoot), and slowly roll it back and forth under the arch, heal, and toes several times. Cover the entire foot, using your weight to press down, and put steady pressure on any sore, or tender spots.
Reflexology Ear Massage – Ears (just like the feet) contain reflexology and pressure points. Ear reflexology has been used for centuries for health, healing, and stress relief. Use your thumbs and index fingers to rub and gently tug on the lobes. Rub all the curves and folds of each ear, including behind your ears. This not only feels really good, but it triggers the release of endorphins, and stimulates energy points that connect to the organs, and run through the entire body.
Reap the Benefits – So, when it’s not in your budget, or you can’t find time to visit a Massage Therapist, you can still reap the many benefits of this age old healing practice, by using your own hands.
Self-Massage Techniques: The 5 Basic Massage Strokes Include:
*Effleurage (long, fluid, gliding)
*Petrissage (kneading, squeezing, compression)
*Friction (deep, circular rubbing)
*Tapotement (percussion, cupping, tapping)
*Vibration (very light, rapid shaking)
Massage Oils – Massaging your body parts with a few drops of aromatherapy essential oils** diluted with a carrier oil, will reduce friction and skin irritation, while helping you to work your muscles deeply.
Just Remember… A massage should feel good. DO NOT press too hard! NOTE: For more information on aromatherapy essential oils and carrier oils—please refer to this. tip # 47.
**Aromatherapy Essential Oils – Aromatherapy has been used for therapeutic purposes for over 6,000 years. Aromatherapy is a form of alternative medicine that uses natural oils obtained from plants for the purpose of promoting health, healing, and wellness. Our sense of smell is one of our most powerful senses and is linked to the emotional center of the brain. By inhaling the aroma or applying it to the skin, essential oils have the power to transform our emotions and heal our physical bodies.
9. Catch Up On Your Zzz’s
The importance of getting enough sleep cannot be overstated. One-third of our life is spent sleeping. Sleep plays a vital role in promoting good physical health, longevity, and emotional well-being. Sleep consists of various stages and cycles that refresh and rejuvenate the mind and body.
Unfortunately, we live in a sleep deprived society, causing many people to experience fatigue, lethargy, moodiness, depression, poor memory, impaired motor skills, burnout, and stress.
Getting sufficient sleep is as important as a healthy diet and exercise. Our bodies go into repair mode while we sleep, replacing and rebuilding cells, muscle, and tissue, while boosting our immune system. The quality of our sleep affects the quality of our life including cognitive benefits, productivity, creativity, emotional balance, and physical vitality. Most healthy adults need between 7-9 hours of sleep per night to function at their best.
NOTE: Just remember though, that you can get too much of a good thing. Sleeping for more than 9 hours is associated with lowering energy levels and increased illness.
10 Tips to Help You Get a Good Night’s Sleep:
1. Go to bed at the same time every night, even on the weekends. Your sleep cycle needs to have a regular rhythm.
2. Stay away from caffeine, nicotine, and alcohol for 4 hours before bed. Instead, try sipping chamomile tea 30 minutes before bed to help wind down, or try 2 tsp. of apple cider vinegar mixed with 8 oz. of water, sweetened with a little honey. This healthy concoction right before bed, may work better than counting sheep. NOTE: For more information, as well as the many natural healing benefits of apple cider vinegar—please refer tip # 27.
3. Avoid heavy meals or snacking for 2 hours before bed, but then again, don’t go to bed too hungry, as that can interrupt your sleep, as well.
4. Do not exercise for at least 4 hours before bed. Exercising in the morning or afternoon is preferable and will help to induce sleep at bedtime.
5. Only use your bed for sleep (and sex). Refrain from watching TV, reading, working on the computer, and paying bills in bed.
6. Develop night-time rituals before bed, such as listening to calming music or drawing a hot bath (90 minutes before bed) and adding 15-20 drops of lavender aromatherapy essential oils. Also, massaging your temples, neck, and shoulders with a few drops of lavendar (or orange) essential oils can help with insomnia and works wonders for stress, anxiety, and nervous tension. Light stretching and deep breathing are other simple, yet powerful relaxation techniques that can help induce sleep and stress relief. NOTE: For more information, as well as the many health benefits of deep breathing—please refer to tip # 34.
7. Emotional Freedom Technique or (EFT) has been shown to be very helpful for insomnia and sleep difficulties. EFT is a very powerful healing technique which involves tapping in a certain sequence on various acupressure points of the body. EFT can help balance your body’s energy system and resolve some of the stresses that are contributing to the insomnia. NOTE: For more information on the numerous physical and emotional benefits of Emotional Freedom Technique—please refer to tip # 39.
8. Make sure your bedroom is conducive to sleeping. Your sleep environment can have a profound impact on the quality of your sleep! Your bedroom should be decorated in cool, calming, restful tones—not bold, bright, energizing colors that stimulate. Make sure the room is dark, or wear a sleep mask, and if you’re bothered by noise, wear earplugs. Also, a cooler room is recommended. If your room temperature is too warm, it may stuffy and uncomfortable. Also, make sure your room isn’t cluttered or messy, as this can stimulate negative energy.
9. Throw away your old alarm clock. No one likes to wake up to the sound of a loud, shrieking alarm clock. Instead, invest in one of the natural light, stress-free alarm clocks that are designed to awaken you naturally.
10. Don’t bound out of bed in the morning. First, take a few deep breaths, then stretch to loosen up tight muscles and to get your blood circulating, then smile! Smiling first thing upon awakening starts your day off on the right foot and can set a positive tone for the whole day. Next, open your blinds to let some natural light in.
NOTE: The major causes of restless sleep are worry and an overactive mind. If you have too much on your mind, write down last minute concerns, so you won’t rethink them over and over. If you can’t fall asleep in the first 15-20 minutes of going to bed—climb out of bed, go into another room, and do something non-stimulating in low light. Once you feel drowsy, return to bed and try again. If all else fails, you may want to try natural, herbal remedies such as melatonin and valerian root which may help to reduce insomnia.
Take a Power Nap – Power naps are the new term for what used to be referred to as “catnaps.” Power naps are a great way to catch up on some sleep, and to help you recharge. Keep the nap short, 20-30 minutes max. Any longer than that, it has the opposite effect, putting you into a deeper sleep and more groggy when you wake up. When you awaken after your nap, you should feel more alert, energized, and in better spirits.
10. End Adrenal Fatigue & Reclaim Your Energy
Do you feel tired (or exhausted), over-stressed, and burned-out no matter how much sleep you get? You may be suffering from adrenal fatigue, also known as adrenal burnout syndrome, or adrenal exhaustion. It’s estimated that roughly 80% of Americans will suffer from adrenal fatigue at some point in their lives.
The adrenal glands secrete cortisol, adrenaline, and other stress hormones that kick into high gear during times of intense anxiety or physical stress. When stress continues over a prolonged period of time, the adrenal glands can deplete the body’s hormone and energy reserves. Many people don’t realize that stress not only makes us age faster, but has a significant impact on the body.
Common Causes of Adrenal Fatigue:
*Physical, Mental, and Emotional Stress
*Excessive Exercise
*Over Work
*Depression/Guilt
*Anger/Anxiety/Fear/Worry
*Toxic Overload
*Emotional Trauma
*Over-Indulgence in Stimulants—Coffee, Tobacco, Narcotics
Common Symptoms of Adrenal Fatigue:
*Fatigue and Lethargy
*Light-Headedness, Dizziness, or Fainting
*Low Immune Function
*Slow to Recover from Illness or Injury
*Getting Sick Frequently
*Feeling Cold Frequently
*Environmental or Food Allergies
*Poor Memory/Concentration (Brain Fog)
*Excessive Salt or Sugar Cravings
*Excessive Hunger
*Diarrhea and/or Constipation
*Menstrual Irregularities /PMS
*Sleep Deprivation
*Chronic Illness
*Irritability
*Weight Gain
*Hair Loss
*Insomnia
*Low Sex Drive
*Low Blood Sugar
*Low Blood Pressure
*Dry Skin
The Good News is… Simple anti-aging tweaks to your self-care regimen can work wonders to help boost your adrenal health!
Avoid Low Blood Sugar – Skipping meals is one of the worst things you can do, as it lowers your blood sugar and your metabolism. Instead, eat 5-6 small meals instead of 3 large ones and eat protein with every meal.
Avoid Caffeine – Or at least drink it in moderation—or better yet, switch to antioxidant rich green tea. Also, avoid energy drinks! Energy drinks contain multiple stimulants that give you an almost instantaneous, but temporary energy boost, followed by a “crash and burn” effect. In addition to caffeine, limit or avoid alcohol, processed foods, and tobacco.
Pump Up Your Vitamins – Especially antioxidants like vitamin-C and B5 which are critical for adrenal health and take a multi-vitamin for nutritional support.
Aromatherapy For Adrenal Support – Aromatherapy essential oils diluted with a carrier oil, and applied to the skin, are commonly used to support adrenal function. Spruce, pine, cedar, peppermint, and citrus aromatherapy essential oils can provide support in regenerating overtired adrenal glands.
Herbal Supplements – Known as adaptogens—herbal supplements have been shown to help boost our ability to deal with stress. Ginseng, astragalus, cordyceps, licorice root, and rhodiola have been found to reduce fatigue and decrease stress associated with adrenal imbalance.
Lifestyle Modification – Managing and reducing overall stress is key! Incorporate walking, stretching, and relaxation techniques such as yoga, deep breathing, and meditation into your daily routine.
NOTE: If you think you may suffer from adrenal fatigue, contact your doctor. Adrenal fatigue can be diagnosed with a blood test known as the Adrenal Function Test (AFT) that indicates inadequate levels of adrenal hormones. Reducing adrenal fatigue syndrome and improving adrenal function is extremely important for optimal health.
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