Americans are said to be the most self-medicated people on earth. We can rely on prescription drugs and surgery, or we can rely on our body to heal itself. And while prescription drugs and medication have their place,
many alternative therapies can produce the same, if not better results, and without potentially harmful side effects.
We need to prevent disease through fighting off free radicals that can exacerbate premature aging. It’s crucial to strengthen our immune system and rejuvenate our body with anti-aging nutrients to fight disease.
If you’re not eating a healthy diet and you’re consuming too much highly processed junk food, it’s bound to have a negative effect on your physical, mental, and emotional health. By over-indulging in a diet high in saturated fats, refined sugars and starches, empty calories, void of fiber, and low in antioxidants—this can have profound negative consequences on how you look and feel, as well as how you age.
The Following Anti-Aging Tips Will Help Restore Your Health and Vitality and Have You Looking and Feeling Fabulous in No Time:
1. Anti-Inflammatory Diet & Nutrition
Inflammation is an immune response by which the body’s white blood cells protect us from infection, and/or injury, and foreign substances such as viruses and bacteria. Most of the time this is considered a good thing, enabling our bodies to fight off various disease-causing bacteria, parasites, and viruses. The problem is, when it becomes chronic— inflammation destroys the balance in the body and can lead to a host of illnesses and diseases, which can play a key role in premature aging.
Chronic inflammation can slowly spread, speeding up the aging process, and causing chronic disease like heart disease, cancer, and Alzheimer’s disease. Common symptoms of low-grade chronic inflammation are obesity, joint pain/stiffness, memory loss, congestion, acid reflux/heartburn, asthma, allergies, eczema, and even wrinkles.
The Good News is… Chronic inflammation can be reversed naturally through a healthy anti-inflammatory diet and by taking a high-quality multi-vitamin/mineral complex that provides powerful inflammationcooling antioxidants like vitamins A, B, C, D, and E and selenium. Other inflammation-fighting dietary supplements include: fish or krill oil, CoQ10, and alpha lipoic acid, as well as herbs and spices such as ginger, turmeric, cinnamon, sage, oregano, basil, boswellia, and milk thistle.
Diseases and Health Conditions Linked to Chronic Inflammation:
*Acid Reflux/Heartburn
*Acne
*Aging of the Skin (wrinkles, loss of firmness)
*Allergies
*Alzheimer’s Disease
*Arthritis
*Asthma
*Bronchitis
*Cancer
*Crohn’s Disease
*Colitis
*Cirrhosis
*Dementia
*Depression
*Dermatitis
*Diabetes
*Emphysema
*Eczema
*Fibromyalgia
*Fungal Infections
*Gingivitis
*Heart Disease
*Hepatitis
*High Blood Pressure
*Insulin Resistance
*Joint Pain
*Metabolic Syndrome (Syndrome X)
*Obesity
*Osteoporosis
*Parkinson’s Disease
*Periodontal Disease
*Psoriasis
*Sinusitis
*Tendinitis
*Vaginitis
Leading Causes of Chronic Inflammation:
Poor Diet – Consuming foods high in refined sugar, refined carbohydrates, high glycemic foods, processed meats, and especially foods containing trans-fats (hydrogenated oils) like fried foods, fast foods and many processed convenience foods are often the cause of inflammation in the body.
Allergies – Chronic Food Allergies** or Food Sensitivities
Excess Weight – Obesity or Being Overweight
Stress – Chronic Psychological, Physical, and Emotional
Environmental Toxicity – Air, Water, & Food Pollutants
Bad Habits – Alcohol Abuse and Cigarette Smoking
A Sedentary Lifestyle – Little or No Exercise
How Do You Know if You Have Chronic Inflammation? There are tests you can take to determine the level of inflammation in your body, such as a C-reactive protein (CRP) blood test, as well as a fasting blood insulin test.
How Do You Reduce Inflammation in the Body? One of the easiest and most natural ways to reduce inflammation is to modify your diet and lifestyle choices. This means limiting or eliminating high-inflammation
foods and adopting healthier, anti-inflammatory food choices, making exercise a priority, and if you smoke…QUIT!
What Kinds of Foods are Anti-Inflammatory?
Fruits and Vegetables – Brightly Colored Fruits and Vegetables (Preferably Organic)**
Good Proteins – Grass-Fed Lean Meats, Poultry, Seafood, Low-Fat Dairy Products, Beans, Legumes, Nuts, Seeds Omega-3 Essential Fatty Acids (EFA’s) – Cold Water Oily Fish, Walnuts, Flaxseed, Hemp Seed, Chia Seed, Krill Oil
Healthy Fats – Extra Virgin Olive Oil, Flaxseed Oil, Hemp Seed Oil, Chia Seed Oil, Avocados, Nuts, Seeds
Whole Grains – Whole Wheat, Brown Rice, Barley, Oats, Quinoa, Couscous
Whole Soy Foods – Soymilk, Edamame, Soy Nuts, Tofu, Tempeh
Herbs and Spices – Garlic, Ginger, Turmeric, Cinnamon, Rosemary, Basil, Cardamom, Parsley, Black Pepper
Teas – Green, White, and Oolong
**Eat a Rainbow of Fruits and Veggies – It’s crucial for good health, anti-aging, and disease prevention to include a wide array of healthy, vibrant colored, seasonal fruits and vegetables in your daily diet. The brighter and more vibrant the color, the more vitamins and nutrients, as well as flavor are found in the produce. There are literally thousands of health promoting phytonutrients (aka phytochemicals) found in brightly colored produce. Each of these food color categories (green, red/pink, orange/yellow, blue/purple, white/beige) contain different and unique phytonutrients which are essential to our health. Phytonutrients contain powerful antioxidant properties that protect the body against free radical damage and play a significant role in the prevention of disease and illness.
Green Fruits and Vegetables – Broccoli, zuchinni, brussel sprouts, green peppers, spinach, leafy green lettuce, and kale protect the lungs, liver, arteries, and neutralizes carcinogens for cancer prevention, while promoting a healthy immune system.
Red/Pink Fruits and Vegetables – Tomatoes, red peppers, beets, cranberries, watermelon, and strawberries promote DNA and prostate health, lowers blood pressure and cholesterol levels, and helps in the prevention of cancer.
Orange/Yellow Fruits and Vegetables – Pumpkin, carrots, sweet potatoes, oranges, lemons, apricots, and papaya promote strong cellular communication, encourages alkaline balance, and supports good eye health.
Blue/Purple Fruits and Vegetables – Blueberries, blackberries, grapes, plums, eggplant, and red (purple) cabbage promote heart and brain health, supports healthy digestion, and reduces inflammation.
White/Beige Fruits and Vegetables – Mushrooms, onions, garlic, cauliflower, horseradish, as well as white flesh fruits like apples and pears promote healthy bones, cardiovascular health, balances hormone levels, lowers stroke incidence, and reduces the risk of cancer.
NOTE: Nutritional guidelines recommend consuming 5-9 servings of fruits and vegetables a day. And for the best all-around health benefits, make sure you’re getting in at least 3 different colors of deeply colored fruits and vegetables. The more color variety in your diet, the better!
**Food Sensitivities – As we age, foods that never bothered us before, like dairy and wheat, may now trigger inflammation. A food sensitivity or food intolerance occurs when a person is unable to digest or break down certain foods properly. This can lead to chronic symptoms and illness.
Don’t Ignore the Symptoms – It’s important to listen to your body and identify your food intolerance(s). Symptoms may include diarrhea, nausea, gas, indigestion, stomach bloating or pain, headaches, tiredness, itchy skin, runny/stuffy nose, shortness of breath, and rashes.
NOTE: If you suspect you may have food sensitivities, keep a record for a couple of weeks of everything you eat, and any symptoms that may develop from specific foods. Then for the next couple of weeks, eliminate any foods that caused a reaction and see if the symptoms go away. If the symptoms persist, see your doctor or an allergist.
Key Point: Reversing and controlling inflammation is critical for optimal health and longevity. By reducing inflammation in your body, you’ll not only look and feel younger, but you’ll significantly lower your risk for chronic illness and disease!
2. Antioxidant Super Foods for Super Health & Disease Prevention
If you’re not including powerful antioxidant rich foods in your daily diet, then you’re setting yourself up for premature aging, illness, and a variety of diseases. Antioxidants are a crucial component for eradicating free radicals.
What are Free Radicals? Free radicals are oxidants that break down healthy cells in the body. Free radicals are produced from everyday environmental toxins and external sources such as stress, pollution, cigarette smoke, alcohol, excessive sun exposure, and pesticides. Foods high in antioxidants destroy free radicals that damage cells. Antioxidants also promote the growth of healthy cells, protects cells against premature aging, and strengthens the immune system, while reducing your risk of diseases like cancer and heart disease.
The Most Common Antioxidants are: Vitamins A, C, and E, beta carotene, selenium, and CoQ10. Natural anti-aging antioxidants are found in healthy high-fiber fruits, vegetables, whole grains, nuts, seeds, and foods high in protein. If you really want to turn back the clock, while strengthening your immune system and reducing your risk of diseases like cancer and heart disease, add more anti-aging antioxidant rich foods to your diet.
Super Anti-Aging Foods High in Antioxidants:
Fruits – Blueberries, Strawberries, Cranberries, Raspberries, Acai Berries, Cherries, Red Grapes, Apples, Oranges, Grapefruit, Pomegranate, Papaya, Mangoes, Cantaloupe, Apricots, Plums
Vegetables – Carrots, Broccoli, Cauliflower, Cabbage, Sweet Potatoes, Tomatoes, Avocado, Asparagus, Beets, Artichokes, Peppers, Spinach, kale, Pumpkin
Legumes – Lentils, Split Peas, Soy Beans, Kidney Beans, Black Beans, Pinto Beans
Nuts & Seeds – Sunflower Seeds, Pecans, Walnuts, Almonds, Brazil Nuts, Pistachios
Oils – Extra Virgin Olive, Walnut, Coconut, Flaxseed, Hemp Seed, Chia Seed
Grains – Oatmeal, Brown Rice, Wheat Germ, Brewer’s Yeast, Barley, Buckwheat, Quinoa
Protein – Shell Fish, Tuna, Salmon, Chicken, Red Meat, Eggs, Cheese
Teas – Black, Green, White, Red
Spices and Herbs – Turmeric, Cinnamon, Ground Cloves, Oregano, Basil, Cumin, Parsley, Ginger, Sage, Dill Weed, Garlic, Onion
Occasional Indulgences – Antioxidants are also found in dark chocolate and red wine.
How Many Antioxidant Super Foods Should You Eat? Nutritionists recommend getting in at least 5 servings a day. While that may seem high, it’s really not, when you consider what counts as a serving: 1 cup raw leafy vegetables, 1/2 cup fruit or chopped vegetables, 3/4 cup fruit or vegetable juice, or 1/2 cup of beans.
NOTE: Antioxidants are also vital for skin health! Whether consumed through a healthy nutritious diet, supplements, or topical skin care products—antioxidants help reduce the signs of aging. Anti-wrinkle creams and skin care products containing antioxidant rich vitamin-C help to reduce fine lines and wrinkles, stimulate collagen and elastin production, and help to repair sun damage.
3. Middle Age Spread: Say Goodbye to Belly Fat
Obesity in the United States has become a major health issue in recent decades and is more prevalent than any other country. It’s estimated that over 1/3 of American adults 20 years and over are overweight; another 1/3 of adults are obese; and nearly 6% are morbidly obese. That adds up to nearly 74% of American adults are overweight or obese. The average American gains from 1 to 1 1/2 lbs. per year after the age of 25. That’s roughly 10-15 lbs. per decade. On average, obesity reduces life expectancy by two to four years, and morbid obesity reduces life expectancy by up to 10 years.
The Middle Age Spread – The “middle age spread” is the term frequently used to describe the extra weight gain that many men and women experience as they enter middle age. As we age, our metabolism slows down resulting in extra fat around our midsection. Combine that with a sedentary lifestyle and poor eating habits, and we’re setting ourselves up for ill-health and premature death.
It’s NOT a Big Fat Joke! Abdominal fat (visceral fat) is deeply embedded and surrounds the stomach, intestines, liver, and kidneys etc. Visceral fat is different than subcutaneous fat, which is located underneath the skin.
NOTE: For women, intra-abdominal fat has a tendency to become more prevalent, especially after menopause. This is time when body fat tends to shift from the arms, legs, and hips, to the abdominal area.
Dangerous Fat – Weight in your midsection is more dangerous than the fat on your hips and thighs. Visceral is metabolically active fat that releases hormones and inflammatory substances into our systems that can be harmful to our health. Belly fat and obesity has been linked to adverse health conditions like diabetes, heart disease, cancer, high blood pressure, high cholesterol, high blood sugar, and stroke.
NOTE: If you’re a woman and your waist is larger than 35 inches or if you’re a man and your waist is larger than 40 inches, reducing your belly fat should be a top priority!
How Healthy is Your Liver? The liver is an amazingly complex internal organ responsible for hundreds of functions in the body. The main functions of the liver is to: filter toxins and wastes from the body, produce
bile which helps to break down fats, break down food and convert it to energy, metabolize proteins, fats, and carbohydrates, convert glucose into glycogen, produce certain proteins and cholesterol, and to eliminate excess hormones.
Fatty Liver Disease: The Next Epidemic? One-third of Americans suffer from a condition known as “fatty liver disease,” (also referred to as “non-alcoholic fatty liver disease”). Many people are not even aware that
they have it, as this chronic condition can go undetected for years, because you cannot see it or feel it. A fatty liver is the result of excess fat in the liver cells that replace healthy tissue and is most commonly caused by obesity and a poor high-fat diet. The excess fat within the liver can lead to inflammation and affects it’s ability to do its job well.
Does Your Liver Need to Go on a Diet? Fatty liver disease can be reversible with gradual weight loss, by implementing a low trans-fat liverfriendly diet, and regular exercise.
Whittle Your Middle – The best way to lose belly fat and to cure fatty liver disease is through weight loss and a healthy lifestyle. Cut out, or reduce fatty foods, junk food, and fast food. Instead, consume a balanced, calorie and portion-controlled diet, rich in lean protein, fish, eggs, fruits, vegetables, whole grains, beans, seeds, nuts, legumes, and low-fat dairy products. Spreading your meals throughout the day, so you’re eating 5-6 small meals a day is ideal for keeping your metabolism stoked. Combine a nutrient rich low-fat diet, along with both cardio exercises, that help you burn calories and fat, and strength training exercises, that help you build muscle, while reducing overall body fat.
Interval Training – Interval training is excellent for supercharging your fitness goals by revving up your metabolism, boosting your stamina, and burning off that excess fat.
What is Interval Training? Interval training is basically exercise which consists of sets of high intensity bursts of exercise for a short period of time, followed by low intensity exercise for a period of time. Studies show interval training can produce incredible fat loss results in the belly, butt, and thighs.
Key Point: As you lose weight the healthy way, your body will reward you with increased energy levels, higher self-esteem, and a flatter belly— while reducing your risk of health problems.
4. Tame the Sugar Beast
The average American eats a whopping 175 lbs. of sugar a year. We all know sugar isn’t good for us, yet it’s become a key ingredient in the American diet. Sugar is basically just empty calories, void of any nutritional value, and depletes the body of vital nutrients. Yet, we love it, and it’s become a rampant addiction.
Excessive amounts of sugar can lead to serious health problems including diabetes, heart disease, blood sugar imbalances, obesity, and premature aging. Consuming too much sugar also promotes inflammation in the body, and affects our mental health, leading to brain fog, depression, irritability, mood swings, panic attacks, and chronic fatigue.
What About High-Fructose Corn Syrup? High-fructose corn syrup (HFCS) is a highly refined man-made sweetener that’s frequently used in place of sugar in tens of thousands of processed foods and beverages. Nutritionists have found HFCS to be a major culprit in our national obesity epidemic. Since HFCS was introduced in 1967 into the American food supply, obesity rates have skyrocketed. The corn industry claims that HFCS is perfectly safe when consumed in moderation—the problem is— Americans are consuming massive amounts.
Read Food Labels – Since high-fructose corn syrup is found in abundance in so many pre-packaged foods we eat—a good rule of thumb is to check food labels. If HFCS is listed as the first or second ingredient, consider purchasing something else.
Reduce Sugar Cravings – If you’re one of the millions of people who are prone to sugar cravings, taking the supplement chromium picolinate may help. Chromium is an essential trace mineral that is found to reduce sugar cravings while helping stabilize blood sugar levels.
Artificial Sweetener WARNING! In order to cut back on calories, many people have switched from real sugar to artificial sweeteners. These artificial sweeteners are used in abundance in almost every diet drink and reduced sugar product. The most popular artificial sweeteners are sucralose (Splenda), saccharine (Sweet ‘N Low), and aspartame (Nutra Sweet and Equal). The problem is, artificial sweeteners are not good for you. Artificial sweeteners are man-made products made from chemicals that aren’t meant to be ingested by the human body and can cause a host of problems.
Turn to Natural Sweeteners Instead – Honey, pure maple syrup, agave nectar, brown rice syrup, molasses, and stevia are just a few natural sweeteners that are actually healthy for you and a good source of vitamins, minerals, and natural disease fighting antioxidants.
Indulge, But Don’t Over Do It – While sugar is in no way considered to be a health food, it’s a better option than high-fructose corn syrup or artificial sweeteners. So, if you’d like to indulge occasionally, go right ahead. Just treat your sugar-laden temptations as a treat and not a staple in your daily diet.
5. Stay Young: Consume More Healthy Fats
Omega-3 (alpha-linolenic) and omega-6 (linoleic) fatty acids, also known as “essential fatty acids” are polyunsaturated fats that are essential for optimal health. Essential fatty acids (EFA’s) are good fats that supply energy for the muscles, heart, and other organs. Since the body cannot make essential fats, you must get them through the foods you eat. However, it’s vital to get your EFA’s in balance, as high levels of omega6’s can actually block omega-3’s health benefits.
Balancing Your EFA’s is Key – While omega-6’s are essential for good health, omega-6’s tend to increase inflammation in the body, whereas omega-3’s decrease inflammation. When the ration of omega-3’s and omega-6’s is out of balance, the body may experience chronic inflammatory conditions that are linked to serious health conditions such as heart disease, stroke, cancer, obesity, autoimmune diseases (lupus and rheumatoid arthritis), attention deficit hyperactivity disorder (ADHD), diabetes, inflammatory bowel disease, Alzheimer’s disease, Parkinson’s disease, bi-polar disorder, schizophrenia, certain skin diseases like eczema and psoriasis, as well as accelerated aging.
What About Omega-9 Fatty Acids? While omega-9 fatty acids are necessary and play an important role in health and disease prevention, omega-9’s are not actually considered “essential” like omega-3’s and 6’s. Unlike omega-3 and omega-6 fatty acids, omega-9 fatty acids are a monounsaturated fat naturally produced by the body and are also found in many foods we eat. Olive oil (extra virgin and virgin) is one of the best sources of omega-9’s, along with almonds, cashews, pistachios, pecans, macadamia nuts, avocado, and sesame oil.
NOTE: Many of the foods and oils we consume contain more than one type of fat.
Omega-3 Fatty Acids Reduce Inflammation in the Body and are Vital for:
*Brain Health (Cognitive and Memory)
*Cardiovascular Health
*Skin Health
*Joint Health
*Eye Health (Macular Degeneration, Glaucoma)
*Reproductive Health
*Immune Function
*Chronic Fatigue and Depression
*Type 2 Diabetes
*High Blood Pressure (Hypertension)
*High Cholesterol
*Reduction of Blood Clotting
*Osteoporosis
NOTE: It’s best to consume omega-3 fats from the foods you eat, but for those who do not eat fish or foods containing omega-3 fatty acids, it’s important to take a 500 mg omega-3 supplement daily.
Good Sources of Omega-3 Fatty Acids Include:
*Salmon
*Tuna
*Sardines
*Herring
*Mackerel
*Grass-Fed Meats
*Green Leafy Vegetables
*Whole Grains
*Legumes
*Beans
*Flax Seeds and Flax Seed Oil
*Hemp Seeds and Hemp Seed Oil
*Chia Seeds and Chia Seed Oils
Krill Oil*
*Walnuts
*Hazelnuts
*Avocado
*Spirulina and Blue Green Algae
**Krill are small shrimp-like crustaceans found primarily in the Arctic and Antarctic waters. Krill oil is a superior source of omega-3’s and is more that 50 times more potent than ordinary fish oil. And unlike fish oil, krill oil is loaded with natural antioxidants.
Avoid or Limit Refined Vegetable Oils – Sources of omega-6 fatty acids are found in extreme abundance in the typical American diet. Found in certain nuts and seeds–refined vegetable oils are routinely used in the majority of fast foods, processed snack foods, and sweets.
Good Sources of Omega-6 Fatty Acids Include:
*Eggs
*Poultry
*Grain-Fed Meats
*Nuts (Pistachios, Pine Nuts, Pecans, Almonds)
*Seeds (Sunflower, Pumpkin, Sesame)
*Chickpeas
*Whole Grains
*Cereals
*Corn Oil
*Canola Oil
*Safflower Oil
*Sunflower Seed Oil
*Evening Primrose Oil
*Borage Oil
*Pumpkin Oil
*Cottonseed Oil
Get the Proper Ratio – Most Americans consume very high levels of omega-6’s and are deficient in omega-3’s. The typical American diet consists of a ratio as high as 20:1 – 20 being omega 6’s and 1 being omega-3’s. This can spell trouble! The ratio to shoot for is 4:1 – 4 being omega-3’s and 1 being omega 6’s.
NOTE: It’s important to emphasize, omega-6 fatty acids are not “bad,” they just need to be consumed in the proper ratio.
Boost Omega-3’s and Limit Omega-6’s – To get your ratio to a healthy level, eat one or two servings of fatty fish per week along with whole grains, legumes/beans, nuts, seeds, and healthy oils—and cut your intake of fast foods and processed foods made with refined oils.
WARNING! It’s important to eat moderate amounts of fatty fish. Fish is an excellent source of protein and loaded with vitamins and minerals and healthy omega-3’s. But there is a downside to eating fish. Consuming too much fish can put you at risk of mercury exposure, which is a toxi substance. Certain kinds of fish contain more mercury than others—king mackerel, swordfish, shark, and tilefish contain the highest levels of mercury and should be avoided completely, or eaten infrequently, in very limited amounts.
It’s All About Moderation – So, should you stop eating fish entirely? Absolutely not! But do eat fish in moderation. Opt for fish with low mercury levels like salmon, tilapia, chunk light tuna, whitefish, fresh-water trout, haddock, flounder, and shrimp.
6. Probiotics: Friendly Bacteria For a Healthy Gut
Probiotics are bacteria, also known as “good bacteria” or “friendly bacteria,” that live in the body. There are literally trillions of both good and bad bacteria living in the human body. Most of these bacteria are not harmful, however, the gastrointestinal function may be affected when the bad bacteria, that make you sick, far outnumbers the good bacteria, that fight infection and kill bad bacteria. Stress, illness, and prescription antibiotics can throw our systems out of sync and deplete the body of good bacteria. Fortunately, probiotics can help to restore the “friendly bacteria, while maintaining digestive balance.
Probiotics for Antibiotics Side Effects – While antibiotics are typically prescribed to kill bad bacteria in the body, they also kill the good bacteria. To replenish the good bacteria, many experts recommend taking an acidophilis supplement (the most commonly used probiotic) and eating acidophilis-rich foods like yogurt and kefir daily for 2-4 weeks after the regimen of antibiotics is complete. NOTE: DO NOT take antibiotics simultaneously with probiotics, or they will cancel each other out. Overuse of antibiotics can lead to the creation of antibiotic-resistant bacteria, also known as “superbugs, ” making the antibiotics less effective, and has the potential of causing serious health problems.
When Ingested, Probiotics Actively Promote Overall Health in a Number of Ways:
*Stimulates the Immune System
*Reduces Negative Effects of Certain Antibiotics
*Promote Digestive Health
*Improves Absorption of Vitamins
*Inhibits the Growth of Harmful Bacteria
*Encourages Regularity
*Alleviates Constipation, Diarrhea, and IBS
*Reduces Lactose Intolerance
*Discourages Yeast Infections and Vaginitis
*Discourages Allergies and Asthma
*Reduces the Risk of Diabetes
*Reduces Inflammation
*Reduces Eczema Breakouts
*Promotes Healthy Skin
Add Fermented Foods – Yogurt and kefir contain live cultures that 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. For optimal health and well-being, take an acidophilus (probiotic) supplement to restore and balance your system.
Kombucha: An Ancient Probiotic Elixir – Kombucha (kom-BOO-cha) is a natural probiotic, that can best be described as a form of black or green tea, made of live bacteria and yeast, which has been fermented. Touted as a health elixir, this effervescent, tea-based beverage has been used for centuries for its many health, healing, and medicinal benefits, as well as a remedy for immortality.
Kombucha’s Origin – Kombucha is traced back to China over 2,000 years ago and its popularity has since spread throughout the world. Kombucha has become very popular among celebrities and healthconscious consumers concerned with not only their health, but increased vitality, and longevity.
Kombucha’s Health Benefits – Known for its anti-aging, detoxifying, and energizing effects–the many health claims of kombucha include improvements and/or reductions in allergies, arthritis, blood pressure, cancer prevention, chronic fatigue, constipation, digestive health, hair loss and color restoration, immune strengthening, memory loss, metabolism enahncement, PMS, vision and eye health, skin health, and weight loss.
Does Kombucha Have Side Effects? While many people swear by its many health benefits, studies are inconclusive about the health claims of kombucha. Because kombucha has natural detoxifying effects, there have been reports of side effects such as stomach upset, nausea, vomiting, headaches, and diarrhea. These are common side effects that are often experienced in the first few days of detoxifying or cleansing the body. It’s important to remember, that anytime you introduce something new to your system, you should do so gradually.
How Much Kombucha and How Often? If you are new to kombucha, start out with 2 oz. twice a day on an empty stomach, followed by a glass of water to flush out the toxins. Work your way up to no more than 3 – 8 oz. servings a day maximum.
WARNING! Kombucha can be purchased commercially in stores, or can be brewed at home using a ”kombucha starter kit.” There are obvious safety issues involved in the at-home preparation and storage process to prevent contamination. The greatest dangers reported, came from those who consumed excessive quantities of kombucha and from homebrewed kombucha that had been contaminated because of unsterilized conditions. You should consult your doctor before taking kombucha, or starting any type of detoxification program.
7. Fiber: Get Smart About Digestive Health
Did you know that the average American eats just under 5 lbs. of food per day?! That’s roughly 1,500 lbs. of food per year and approximately 50 tons of food over a lifetime. That’s a LOT of food we’re consuming! And unfortunately, in many cases more than 1/3 of this high food intake is junk food—void of adequate fiber and nutrition, and high in calories. With our crazy fast paced lives, many American’s are just not getting enough fiber in their diets.
The average American now consumes less than half the recommended amount of fiber in their diet, consuming only 8-14 grams of fiber per day, while the experts recommend the daily allowance of fiber should be between 25-35 grams.
When you eat foods that are healthy for you, the nutrients are usually absorbed by the body. But fiber is different, it’s not absorbed by the body —instead fiber is passed through the body undigested, therefore not absorbed into the bloodstream, but excreted from the body.
So, Why is Fiber So Important? Fiber, also known as roughage, or bulk, is essential in our diets not only for digestive health, but in helping reduce the risk of some serious, chronic diseases. Fiber is a bulking agent that slows down the rate at which food enters the bloodstream while increasing the speed at which food exits the body through the digestive tract. This keeps your blood sugar and cholesterol in balance, quickly eliminating harmful toxins from the body and correcting digestive problems (which are epidemic today), thus reducing constipation as well as other digestive health issues.
Natural Constipation Remedy – A low fiber diet, inadequate water intake, lack of physical activity, depression, and certain medications can all lead to chronic constipation. Good bowel function is vital for anti-aging health. Eating foods high in fiber not only helps you stay fuller longer, but keeps you regular, while boosting your colon health.
In Addition… Not only is fiber good for you, but it fills you up more quickly, which helps prevent overeating, and consuming too many calories.
8. Life-Extending Anti-Aging Herbs
Herbs have been used for over 4,000 years to treat a wide variety of illnesses and ailments. Herbs are plants (NOT drugs) that contain potent antioxidants, vitamins, minerals, and enzymes. Used for their culinary, cosmetic, medicinal, and anti-aging purposes—herbs are shown to alleviate a host of age related conditions to maintain health, beauty, and longevity.
12 of the Most Popular Anti-Aging Herbs:
Ashwagandha – Traditionally used in Indian Ayurvedic medicine** for its rejuvenation and longevity enhancers, Ashwagandha promotes physical and mental health, reducing inflammation, stress, and high cholesterol. It’s also known to improve immune system and sexual enhancement.
Chinese Wolfberry (Goji Berries) – Considered to be the world’s most nutritious fruit, goji berries are extremely high in antioxidants, and have 500 times more vitamin-C per ounce than orange juice. These berries enhance vision health, stimulate the immune system, and protect the liver.
Ginkgo Biloba – High in antioxidants, ginkgo biloba is shown to alleviate age related memory loss. Used commonly for treatment in early-stage Alzheimer’s disease, this powerful herb enhances blood flow, not only to the brain, but throughout the entire body. Ginkgo’s other anti-aging benefits include reducing stress, anxiety, and restoring energy.
Ginseng – One of the most widely used herbal supplements, ginseng is a well-know energy tonic (but without the jitters), which reduces fatigue and both emotional and physical stress. This energy booster enhances memory and strengthens the immune system. Ginseng is also found in many natural herbal anti-aging skin care products.
Gotu Kola – Used for centuries as a healing treatment, gotu kola is a nerve tonic which promotes relaxation and enhances memory. Sometimes confused with kola nut, gotu kola is non-stimulating and contains no caffeine. It’s known for enhancing blood flow, especially to the legs, which helps in the prevention of varicose veins. It also helps the health of skin, hair, and nails and aids in many types of wound healing, as well as skin conditions such as eczema and psoriasis.
Grape Seed Extract – One of the most powerful antioxidants, this antiaging herb promotes brain, skin, and eye health. It also helps improve cardiovascular health, improves mental health, and prevents senility. Grape seed extract is also used in cancer prevention.
Jiaolgulan (jow-goo-lawn) – Known as the “Immortality Herb,” jiaolgulan is one of the major adaptogens** (a plant derivative). Jiaolgulan supports circulation and the immune system, lowers cholesterol and high blood pressure, modulates the nervous system, increases cardiac health and function, and normalizes cardiovascular and hormonal systems.
Maca – This powerful antioxidant and anti-carcinogen has a number of anti-aging benefits. Maca helps to regulate and maintain endocrine health. In addition, it enhances fertility, improves sexual function in both men and women and reduces hormonal dysfunction. It’s also been shown to enhance energy, endurance, and stamina.
Red Clover – Considered to be one of the richest sources of isoflavones (chemicals that act like estrogen), red clover is used for menopausal symptoms such as hot flashes and night sweats. It improves blood circulation, lowers cholesterol, and helps to prevent osteoporosis. This anti-aging herb also aids in digestion, helps with respiratory ailments, and improves liver health.
Reishi Mushroom – This mood elevating herbal supplement has antiinflammatory, anti-viral, anti-allergic, and antioxidant properties. In addition, reishi mushrooms lower blood pressure, strengthens the immune system, and improves liver function.
Rhodiola Rosea – This anti-aging adaptogen enhances mental and physical performance while improving cognitive function and fatigue. Rhodiola is well known for its anti stress related capabilities. Many people are not aware that high stress living can cause chronic disease and premature aging. Rhodiola is one of the best herbs you can take if you lead a high stress lifestyle.
Schizandra – Known by Chinese women as a sexual enhancer (for both men and women) and youth tonic, schizandra improves adrenal health and lung, liver, and kidney function. This herb is mildly calming and has pain alleviating properties. It also purifies the blood, sharpens the mind, and improves memory.
NOTE: When first using herbs, some people may experience some cleansing action of the body (such as nausea, diarrhea, headaches etc.). This is a temporary detoxing process that takes place while the body is being restored to health. If you have any health issues or concerns, it’s best to check with your doctor or holistic practitioner before starting any kind of home treatment.
**Adaptogens – Natural plant products that increase energy and endurance, reduces stress levels, promotes greater mental alertness, and has a balancing effect on body functions.
**Ayervedic Medicine – Ayervedic is a natural system of healing that originated in India more than 5,000 years ago. This holistic approach to healing is designed to improve and maintain health through diet, detoxification, yoga, breathing exercises, massage therapy, meditation, and herbal remedies by balancing mind, body, and spirit.
9. Improve Brain Health and Performance
The human brain contains roughly 80 to 120 billion brain cells (neurons). Poor diet, chronic tress, cigarette smoking, excessive alcohol use, and certain drugs can accelerate brain cell death.
The brain, much like a muscle, needs to work out to stay healthy and fit. The brain is hard at work 24 hours a day, every day. It determines how we think, how we feel, and how we act, as well as our emotional wellbeing. The brain is responsible for monitoring and regulating involuntary and voluntary actions in the body and is the intellectual center that allows thought, learning, memory, and creativity.
As we age, we begin to lose some of our brain power. Brain function and processing speed begins to slow down typically around age 40, but as early as age 30. It’s estimated that over 60% of people eventually experience some loss of mental lucidity as well as cognitive function, including memory loss, lack of concentration, thought clarity, focus, and judgement.
The Good News is… By challenging and pushing your brain, the stronger and healthier it becomes. Evidence shows, there are steps we can take to keep our brain sharp, healthy, and young, while reducing our risk for Alzheimer’s disease or dementia.
Ways to Restore Brain Health:
Stay Mentally Active – To stay mentally sharp, it’s important to work your mental muscles each and every day. To increase brain function, get involved in something that keeps your brain active. Take up a musical instrument, an art class, learn a new language, or challenge your brain with crossword or sudoku puzzles. Any activity that involves concentration will help exercise the mind and keep it young and sharp. Also, switch hands for 5 minutes a day. If you’re right handed, use your left and vice versa. This simple exercise has been shown to develop the opposite side of your brain.
Stop Multi-Tasking – Taking the time to really pay close attention and focusing on just one task at a time, helps the brain store the information better, and recall it more easily at a later date.
Stay Physically Active – Exercise is not only good for the body, but it is good for the brain. Regular exercise improves memory, enhances cognitive function, clears brain fog, and slows down the loss of gray matter (the part of the brain that atrophies as we age).
Opt for a Brain Healthy Diet – Consuming a diet low in saturated fats and cholesterol and rich in healthy fats like omega-3 fatty acids, complex carbohydrates, lean protein, and high in antioxidants—protects brain cells and are essential to brain function.
Brain Healthy Supplements – Omega-3 fatty acids found in cold water fish like salmon or tuna, or taken in supplement form, are considered by many experts to be the most important ingredient for optimal brain health. Researchers have found that fish oil contains many essential nutrients that help brain function. Ginkgo biloba is also one of the most commonly used supplements for brain health as it increases blood flow to the brain.
Avoid Substances that Stress the Brain – Caffeine, cigarette smoking, excessive alcohol consumption, refined sugars, and recreational drugs all decrease blood flow to the brain, which can increase your risk of dementia and cognitive decline and can cause premature aging.
Get Enough Sleep – Getting a good nights sleep is crucial for proper
brain function. Studies show that people who are sleep-deprived and
don’t get enough sleep, have more trouble absorbing and retaining new
information than those who are well rested. NOTE: For more information
on how to get a good nights sleep—please refer to tip # 9.
10. Break Unhealthy Bad Habits
While we may not want to admit it, most of us have at least one bad habit (or two). And while some bad habits, such as knuckle cracking, skin picking, or nail biting are just downright irksome for ourselves, as well as other people—bad habits, such as excessive drinking or smoking can pose serious health risks.
If you’re serious about your long term health and anti-aging, as well as your looks, cutting back on alcohol consumption and/or quitting smoking are at the top of the list of the most monumental health decisions you can make.
Harmful Effects on the Body – While many people think cigarette smoking helps them relax and cope with the stresses of daily life, the truth is, smoking does just the opposite. With each puff of the cigarette, you’re putting your body into a state of physical stress, sending over four thousand poisonous gasses, toxic metals, and carcinogenic chemicals racing through your bloodstream, affecting everything from your blood pressure to the health of your organs.
Free Radicals and Inflammation – In addition to the major health concerns such as lung cancer, heart disease, and emphysema—smoking is associated with higher levels of chronic inflammation, as well as an increase in free radicals, which weakens the immune system, while depleting the body of protective antioxidants.
For Skin Health – Smoking is second to overexposure to the sun for making skin look old, sallow, wrinkled, leathery, and unhealthy—a condition known as smoker’s face. Smoking depletes the collagen in the skin, causing significantly more wrinkling and less elasticity to the skin than non-smokers, while discoloring the teeth, which is often associated with aging.
Common Sense Recommendation – If you’re serious about getting your health on track, looking younger, and feeling your best, while adding quality years to your life… you owe it to yourself to quit smoking!
11. Prevent Osteoporosis Through Diet & Lifestyle
Osteoporosis is often referred to as the “silent disease” because it has no symptoms. Osteoporosis (which means porous bone) is a condition which causes bone to become weak and brittle.
Bone health is determined by diet, exercise, dietary supplements, as well as lifestyle. It’s estimated that roughly 10 million people in the United States alone have osteoporosis, and 80% of them are women. Another 30+ million have low bone density, putting them at a greater risk of developing osteoporosis. In addition, more than 1.5 million people suffer broken bones (mainly hip and spine fractures) each year due to osteoporosis and brittle bones.
NOT Just an Elderly Disease – Many people think of osteoporosis as a debilitating disease that only elderly women get. This is NOT true! Doctors report that they’re seeing an increase in signs of osteoporosis in
women as young as 20 years of age. They believe the spike in younger women, is because of poor dietary habits that develop during childhood. More kids are now drinking soda pop, instead of milk, and are not getting the calcium and vitamin-D, as well as other nutrients needed during their prime bone-building years.
Steps You Can Take to Combat Osteoporosis:
Women are more apt to develop osteoporosis than men, because the drop in estrogen levels during menopause exacerbates bone loss. After menopause women lose about 1-2% of their bone density each year. Also, if you’re lacking certain bone building vitamins and minerals, this can also play a significant role in the onset of osteoporosis. By adopting and maintaining a healthy lifestyle, and making sure you get adequate levels of calcium and magnesium, you can keep osteoporosis at bay, while keeping your bones strong and healthy.
Consuming a calcium-rich diet is an ideal way to build and maintain strong bones. Physical activity is another key preventive measure. Using your muscles actually helps protect your bones. Low impact aerobic exercise like brisk walking, climbing stairs, hiking, swimming, dancing, playing tennis, and bike riding along with strength training exercise using light weights, has been shown to strengthen bones while increasing bone density.
You’re at Risk of Osteoporosis if…
*You’re a female between the age of 20-100
*Osteoporosis runs in your family
*You’re post-menopausal
*You smoke
*You don’t exercise
*You drink alcohol or caffeine in excess
*You’ve had a hysterectomy or chemotherapy
*You are thin and petite
*You have, or have had an eating disorder such as Anorexia or Bulimia
*You are Caucasian or Asian (Black and Hispanic women have a lower risk)
*You have heavy metal poisoning (mercury toxicity)
Bone Building Vitamins – Premenopausal women should consume 1,000 milligrams of calcium a day preferably through diet and/or in supplement form, plus 400-800 IU of vitamin-D, which helps the body to absorb calcium. Postmenopausal women require even more—1,200- 1,500 milligrams of calcium and 800-1,000 IU of vitamin-D per day. In addition, it’s important to also add 300-500 milligrams of chelated magnesium daily. The best supplements contain both calcium and magnesium together.
12. Arthritis Prevention: Life Without Pain
The word arthritis means “joint inflammation” or “damage to the joints,” which result in pain, swelling, stiffness, as well as limited movement. Some varieties of arthritis can extend to the muscles, organs, as well as the skin. It’s most common in adults 65 and older, but can affect people of all ages, including children.
There are over 100 types of arthritis that collectively affect over 45 million adults in the United States alone, but the two most common are osteoarthritis and rheumatoid. Arthritis involves the breakdown of cartilage which protects the joints. Arthritis frequently occurs in the hands and fingers, feet, knees, spine, and hips. Some of the factors that may cause arthritis are genetics, age, excessive body weight, previous injury, broken bones, autoimmune disease, trauma from an accident, and general wear and tear on the joints.
Natural Treatments for Arthritis – Treatments range from acupuncture, magnetic therapy, heat and/or cold compresses, body massage, steam baths, relaxation remedies, and stress reducing activities such as mediation, yoga, qigong, or tai chi. Infrared saunas have a passive cardiovascular conditioning effect and have been shown to benefit people who suffer from arthritis pain. More and more studies show that regular exercise and other kinds of activities can help people who suffer from arthritis.
In Addition… There are many alternatives to prescription drugs such as taking natural supplements like glucosamine, chondroitin, as well as antiinflammatory herbal extracts like turmeric and ginger. Studies also show that taking omega-3 fatty acids (fish oil) can significantly improve pain, stiffness, and swelling of arthritic joints.
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