Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


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The Dirty Dozen

EWG’s 2023 Shopper’s Guide to Pesticides in Produce

Of the 46 items included in our analysis, these 12 fruits and vegetables were most contaminated with pesticides.

1. Strawberries

2. Spinach

3. Kale, collard & mustard greens

4. Peaches

5. Pears

6. Nectarines

7. Apples

8. Grapes

9. Bell & hot Peppers

10. Cherries

11. Blueberries

12. Green Beans

Tested for, but not on either list

These 19 items were included in the fruit and vegetable testing data from the USDA and FDA but do not fall into either the Dirty Dozen or Clean Fifteen lists.

13. Tomatoes

14. Winter squash

15. Celery

16. Potatoes

17. Cherry Tomatoes

18. Lettuce

19. Tangerines

20. Cucumbers

21. Broccoli

22. Summer squash*

23. Plums

24. Eggplant

25. Raspberries

26. Grapefruit

27. Snap Peas

28. Oranges

29. Cantaloupe

30. Bananas

31. Cauliflower

Vegetables-PNG

Clean 15

These 15 items had the lowest amounts of pesticide residues, according to EWG’s analysis of the most recent USDA data.

32. Carrots

33. Watermelon

34. Sweet Potatoes

35. Mangoes

36. Mushrooms

37. Cabbage

38. Kiwi

39. Honeydew melon

40. Asparagus

41. Sweet peas (frozen)

42. Papaya*

43. Onions

44. Pineapple

45. Sweet corn*

46. Avocados

EWG’s 2023 Shopper’s Guide to Pesticides in Produce

Nearly 75 percent of non-organic fresh produce sold in the U.S. contains residues of potentially harmful pesticides, EWG’s 2023 Shopper’s Guide to Pesticides in Produce finds. In this year’s guide, blueberries and green beans join our Dirty Dozen list of the 12 fruits and vegetables sampled that have the highest traces of pesticides.

Any exposure to pesticides is a problem, given what we know about several ways they can harm humans. But the findings are particularly concerning for children, who are particularly vulnerable to many of the health harms associated with pesticide exposure.

The Shopper’s Guide represents EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture and Food and Drug Administration. The 2023 guide includes data from 46,569 samples of 46 fruits and vegetables. The USDA peels or scrubs and washes produce samples before testing, whereas the FDA only removes dirt before testing its samples. Even after these steps, the tests still find traces 251 different pesticides.

The guide includes our Dirty Dozen as well as our Clean Fifteen, which shows which fruits and vegetables tested have very low or no traces of pesticides.

Some of the USDA’s tests show traces of pesticides long since banned by the Environmental Protection Agency. Much stricter federal regulation and oversight of these chemicals is needed.

Consumption of fruit and vegetables, organic or not, is critical to a healthy diet and good health. But for shoppers concerned about dietary pesticide exposure, EWG’s Shopper’s Guide, released every year since 2004, provides information about the fruits and vegetables with the highest and lowest pesticide residues, so consumers can make the best decisions for their families.

PESTICIDES – KNOWN TO CAUSE HEALTH PROBLEMS

For this year’s guide, the overall picture remains problematic: Too many pesticides are still found in too high quantities on too much of the produce millions of Americans eat every day.

Many peer-reviewed scientific studies have shown disturbing links between pesticides and human health issues. These findings raise important questions about the safety of pesticide mixtures found on produce.

Research from Harvard University shows that consuming fruits and vegetables with high levels of pesticide residues may lessen the benefits of fruit and vegetable consumption, including protection against cardiovascular disease and mortality.

A recent EWG investigation published in the peer-reviewed journal Environmental Health found that the EPA has failed to adequately protect children from pesticides. For almost 90 percent of the most common pesticides, the agency has neglected to apply the Food Quality Protection Act–mandated children’s health safety factor to the allowable limits.

The threats pesticides pose to children’s health have been known since at least 1993 – 30 years ago – when the National Academies of Science published a landmark study warning of inadequate oversight. The American Academy of Pediatrics recommends parents concerned about their children’s exposure to pesticides consult EWG’s Shopper’s Guide.

Choosing organic fruits and vegetables can almost immediately reduce the amounts of residues in a person’s body, because the harmful chemicals used on non-organic, or conventional, produce are no longer a factor.

WHAT’S NEW IN THE 2023 SHOPPER’S GUIDE

Blueberries and green beans are on the Dirty Dozen this year. Both crops still have troubling concentrations of pesticides that can harm the human nervous system, called organophosphate insecticides, though the levels have decreased over the past decade.

Several green bean samples had residues of acephate, a toxic pesticide, which the EPA banned more than 10 years ago from use on green beans grown for food.

Also this year, cantaloupe was removed from the Clean Fifteen, and carrots were added.

By Environmental Working Group Science Team     MARCH 15, 2023

source: www.ewg.org


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Tips to deal with Daylight Savings Time

Clocks change twice a year across Canada (Saskatchewan being the exception), but somehow we are never fully prepared for the way it affects our sleep patterns. Studies have found an association between the transition to daylight saving time and short-term risk of heart attacks, stroke, traffic accidents, emergency room visits, and serious mood disturbances. Lack of sleep caused by the time change can affect thinking, decision-making, and productivity.

As we prepare to “spring forward” on March 12th at 2:00am, here are a few tips to help you prepare and cope with the change:

Daylight savings time: Sleep tips if the spring forward wrecks your rest

It’s daylight savings time this weekend, which means you’ll get a longer day – but at the expense of adjusting your sleep for the next few days.
 
Sleep is foundational. It’s key to healthy, happy days – but far too few Canadians are getting enough rest. And with daylight time this weekend, it’s likely even the most well-refined sleep pattern will be thrown off, at least a little bit.
 
(The seasonal adjustment means you will lose one hour of sleep as the clocks spring forward. It kicks off on Sunday, March 12, 2023 at 2 a.m.)
 
Here’s what to know about the importance of sleep for optimal health and how to get enough quality slumber.
 
Seven to nine hours of sleep each night is the recommendation for adults,
while children and teens need more rest.
How much sleep do I need?
 
It’s recommended that adults get seven to nine hours of sleep each night. Children, ages 5 to 13, need nine to 11 hours of uninterrupted sleep and teenagers, ages 14 to 17, should get eight to 10.
 
But as many as 13 million Canadians are not getting the recommended hours of shut-eye each night. Half the population struggles with some sort of sleep-related problem, experts from the Royal Ottawa Institute of Mental Health Research estimate.
 
“Sleep is one of the three pillars of good health, along with nutrition and physical activity,” says Charles Morin, professor of psychology and Canada Research Chair in Behavioural Sleep Medicine at Laval University’s Brain Research Centre. “If we don’t sleep well or have trouble sleeping, this impacts our mental and physical health. In return, if we are ill physically or we are stressed, this has an impact on our sleep. It goes both directions.”
 
A 2018 study published in SLEEP suggests that getting too much sleep is also detrimental to your health. The phenomenon, called “sleep inertia,” can be experienced as the grogginess one feels after a long, deep slumber.
 
Everyone has their own sleep sweet spot. So a good indicator of how well you’re sleeping may be whether you wake up feeling refreshed, rather than how many hours you spend in bed.
 
A lack of sleep impairs our immune system and increases a number of health risks.
Insufficient rest can also impair cognitive performance, mood and immune function.
 
What happens without enough rest?
 
Countless studies show lack of sleep does a number on our bodies and our minds.
 
It impairs our immune system and increases the risk of developing heart disease, obesity, high blood pressure, strokes, Type 2 diabetes, cancer and, for people over 50, may even heighten the risk of dementia. It can also impair cognitive performance, mood and immune function.
 
Insufficient sleep can lead to depression and anxiety, reduces memory and attention span, muddies clear thinking, depletes energy and makes us grumpy.
 
Being short on sleep can affect your diet, too. Studies show that people who are sleep deprived eat larger portions of food, snack more at night and are more likely to reach for high-carbohydrate and/or high-fat snacks.
 
Getting enough sleep is an investment that reduces stress and improves productivity. Good sleepers are less likely to smoke, more likely to exercise, and drink less alcohol.
 
What is the impact of diet on sleep?
 
Tweaking your diet – when and what you eat – can set you up for a better sleep. Research suggests that eating a healthy diet, plentiful in fibre-containing fruits, vegetables, whole grains and beans and low in refined carbohydrates and saturated fat, promotes a good night’s sleep.
 
A 2018 study suggested that those whose food intake closely matched the Mediterranean diet slept longer and were less likely to have insomnia than people who didn’t follow a Mediterranean diet.
  • Hallmark foods in the Mediterranean diet include fruits and vegetables, whole grains, pulses (e.g., beans and lentils), nuts and seeds. The main source of fat in the Mediterranean diet olive oil. Fish, poultry, eggs and dairy products (yogurt and cheese) are eaten several times a week, while small portions of red meat are limited to twice a week, at most.
  • Many of these foods contain anti-inflammatory nutrients, fibre and phytochemicals; inflammation in the brain is thought to contribute to poor sleep.

Plant foods and seeds also contain, at various levels, melatonin and serotonin, sleep-inducing brain chemicals.

 
Practising good sleep hygiene can improve the quality of your sleep.
Turn off electronics at least an hour before bedtime;
and instead read a book, stretch, meditate or incorporate a skincare ritual.
How to get better sleep
 
Getting better sleep is well worth the effort. Consider these tips to improve your bedtime routine and slumber.
 
Diet: Improving what you eat can improve your sleep. Here are some dietary tweaks for better sleep:
  • Eat dinner at least three hours before bedtime and keep it light to prevent digestive upset during the night. Eating a fatty evening meal has been shown to cause sleep disruptions.
  • Avoid caffeine (coffee, tea, colas, dark chocolate) in the afternoon and evening if you have difficulty sleeping. Caffeine blocks the action of adenosine, a brain chemical that slows down nerve activity causing drowsiness.
  • Limit or avoid alcohol, which can cause you to wake up during restorative stages of sleep. Alcohol can also worsen sleep apnea symptoms.

Exercise: Good exercise is associated with good sleep. An aerobic exercise routine during the day can keep you from tossing and turning at night.

  • For optimal health, reserve vigorous exercise for the morning or late afternoon and try relaxing activities – such as yoga – before bed to help initiate a restful night’s sleep.
Practise good sleep hygiene: Power down electronics (phones, laptops, TVs etc.) at least an hour before bedtime. Spend that time completing a routine that prepares your mind and body for rest. Read a book. Write in a journal. Spend 20 minutes stretching or meditating or practising deep belly breathing. Try drinking warm water with magnesium and incorporating a skincare ritual at night.
 
Temperature: The best room temperature for optimal sleep is anywhere from 15 C to 24 C. If you have a ceiling fan, running it on low at night – for cooling effect and gentle white noise – can help. Weighted blankets or warm sheets are a nice addition to help you fall asleep, too.
 
Mattress and pillows: Consider replacing your mattress if it’s more than 10 years old. Mattresses should be comfortably supportive. You want a mattress to be flexible enough to adapt to your body’s shape while providing firm support for your spine. Swap your pillows for new ones every 12 to 18 months.
  • Back sleepers need thinner pillows, so their head is not thrown too far forward. And there’s some benefit from the use of cervical pillows with extra loft in the bottom third of the pillow to cradle the neck.
  • Side sleepers need a firmer pillow to fill in the distance between the ear and outside shoulder. Final selection will be influenced by your body size, shape and sleep habits.

Finally, if you’re sensitive to light, consider investing in blackout shades or a quality sleep mask.

 
To get up early, you need to go to bed early –
but make incremental changes (try 15 minutes)
to help your body adjust to the new sleep pattern.
How to have a better morning
 
Setting a consistent sleep schedule is important – especially if you want to be more of a morning bird.
  • To get up early, you need to go to bed early – but make incremental changes (try 15 minutes) to help your body adjust to the new sleep pattern. And start your sleep prep the night before (by following a consistent night-time routine, as outlined above).
Don’t hit the snooze button on your alarm clock. Doing so confuses the brain and will make you feel foggy, experts say.
 
Expose your face to light for at least 30 minutes. When light hits your eyes’ retinas, it signals the brain to stop producing melatonin and instead begin making cortisol, a hormone that helps wake us up. It is the best way to reset your circadian rhythm.
 
Start with a glass of water. If your body is dehydrated after a night of sleep, a glass of water is a refreshing wake-up call for your muscles and organs.
Stretch or exercise. Adding movement first thing in the morning can help fight sleep inertia, that groggy feeling most people are familiar with from jet lag. Get out of bed and move around as soon as you open your eyes. Slowly moving your muscles with a set of stretches will be a satisfying start to the day. Try the piriformis stretch or child’s pose with a side bend.
 
Give yourself time. Adopting an earlier schedule will take time – an adjustment period of weeks, if not months.
 
Use technology for some extra help. If you need a little assistance to make your morning the best it can be, there are plenty of apps that can make your early hours better. From an app that tracks your sleep cycle (and wakes you during the lightest part) to one that offers endless smoothie recipes for breakfast there’s something out there for everyone. Time to make technology work for you.
 
GLOBE STAFF      2023 03 11           source: www.theglobeandmail.com


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The Unexpected Way To Reduce Negative Emotions

Despite the hardships of ageing, people generally feel happier as they get older.

The secret to getting happier with age is learning acceptance, research suggests.

Part of acceptance is learning to engage with negative emotions, which might seem an odd way of reducing them.

However, older people experienced less anger and negative emotions, the study found.

At the same time, they also showed increase levels of acceptance.

Acceptance, is not about giving up, but about engaging with emotions, both positive and negative.

As the study’s authors explain the…

“…goal of acceptance is not to reduce negative affect but rather to change one’s relationship with negative affect by engaging with all emotional experiences (including negative ones) in a nonjudgmental way.”

The conclusions come from a study of 340 people aged 21-73 years-old.

All were asked how they felt day-by-day and the extent to which they accepted their emotions.

acceptance

The study’s authors write:

“Although aging is associated with some deterioration and hardship, ironically, people tend to feel better as they age.

Results demonstrated that feelings of anger and anxiety decreased with increasing age but sadness did not.

Further, increasing age was associated with increased acceptance of negative emotional experiences.”

How does acceptance work?

The study’s author explain how engaging with negative emotions can be beneficial:

“Acceptance is thought to decrease negative affect by two related processes: (a) presenting opportunities to acknowledge and understand negative emotions,

which promotes self-compassion as well as psychological and behavioral flexibility, and (b) reducing rumination, negative cognitions, and metaemotions.

Although engaging with negative emotions may initially increase one’s self-reported experience of these emotions approaching negative emotions in a nonevaluative way diffuses these emotions relatively quickly.”

The study was published in Journal of Personality and Social Psychology (Shallcross et al., 2013).

Dr Jeremy Dean          February 26, 2023

source: PsyBlog


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What Are Adaptogens and Are They Healthy?

These plants and herbs can help reduce stress

Stress affects us all at different times and in different ways.

You might be worried about a big work presentation. Or maybe you feel exhausted from dealing with in-laws. Or it could be something as simple as forgetting milk at the grocery store.

Whatever it is, managing stress can be difficult.

That’s where adaptogens come in — they’re here to help you deal with life’s stressful moments.

Adaptogens help your body’s resilience against physical, emotional and environmental stress. And adaptogens, like ashwagandha, rhodiola rosea and Siberian ginseng, have been used for centuries. But how do you know if they’re right for you?

Registered dietitian Sarah Thomsen Ferreira, MS, MPH, RD, IFNCP, explains how adaptogens work and which ones you should try.

What are adaptogens?

Adaptogens are a group of plants and herbs that can reduce stress. They do so by increasing your resistance and tolerance to tense situations.

There are more than 70 plants and herbs that fall into the adaptogen category. The use of adaptogens can be traced back to Chinese medicine and Ayurvedic medicine. They were also used throughout Europe during World War II.

Since then, various adaptogens have been studied. But more research is needed to truly understand how they work.

What do they do?

Adaptogens can affect how much cortisol is released in your body when you’re stressed. Less cortisol can mean less of a physical stress reaction.

As stress is connected to your nervous, endocrine and immune systems, it can cause physiological changes like an increased heart rate. Again, adaptogens can help how your body responds physically to stress.

“Some of these plants that fall into the adaptogen category also seem to be able to increase attention and endurance,” says Thomsen Ferreira.

  • Adaptogens may also help with:
  • Headaches.
  • Dry eyes
  • High blood pressure.
  • Fatigue.
  • Anxiety.
  • Obesity.
  • Insulin resistance.

Best adaptogens to take

With more than 70 options to choose from, it can be hard figuring out where to start. Thomsen Ferreira suggests trying these.

Adaptogens

Ashwagandha

Also known as Indian winter cherry or Indian ginseng, ashwagandha is an evergreen shrub. It’s grown in India, Africa and some parts of the Middle East.

Research shows that ashwagandha may reduce cortisol levels and inflammation. It also has antiaging properties and may improve your memory and immune function.

“What researchers found is that taking 300 milligrams per day of ashwagandha not only reduced cortisol, but also reduced food cravings, perceived stress and body weight,” says Thomsen Ferreira.

Other research shows that ashwagandha can help reduce anxiety and improve sleep.

Bacopa monniera

This plant, which grows in tropical areas, has been used for centuries in traditional Ayurvedic medicine.

Bacopa monniera is also known as water hyssop, herb of grace and brahmi.

According to research, bacopa monniera may improve brain function, reduce stress and anxiety.

“Bacopa monniera protects the brain are through antioxidants,” says Thomsen Ferreira. “It helps to stimuli enzymes in our body’s own antioxidant defense system.”

Panax ginseng

Also called Asian ginseng, this herb is grown in Korea, China and Siberia.

Panax gingseng contains ginsenosides, a chemical that may affect insulin levels and help lower blood sugar.

Research shows that panax ginseng may also reduce the severity of fatigue. It can also increase glutathione reductase and total glutathione.

“Glutathione is considered our body’s master antioxidant,” notes Thomsen Ferreira. “It helps regulate our natural detoxification systems.”

Rhodiola rosea

This plant has been long used in traditional medicine. It grows in Europe and Asia’s colder regions.

Research indicates that rhodiola rosea may increase energy and relieve fatigue, exhaustion and burnout. It can also help reduce unrest, irritability and tension.

“Rhodiola rosea can trigger your body’s ATP synthesis,” says Thomsen Ferreira. “This is the chemical energy produced in your mitochondria and it’s an essential energy source inside your cells.”

Schisandra chinensis

This fruit-bearing vine is native to northern China. It’s been used in traditional Chinese medicine.

Its berry, known as the five-spice berry, has a unique taste. It’s been described as sweet, salty, sour, bitter and pungent all at the same time.

Schisandra chinensis research shows it may help decrease blood glucose and cortisol levels, as well as also decrease interleukin production.

“If interleukin levels are too high, it can create cellular damage,” explains Thomsen Ferreira.

Siberian ginseng

Also known as eleuthero, Siberian ginseng has been used in Chinese medicine for centuries. It’s also been studied in Russia in the ’60s and ’70s.

It has different active chemical components than American ginseng and Asian ginseng, and research shows that Siberian ginseng may help with fatigue, weight reduction and support physical activity. It may also help increase your cognitive function.

“One study with 130 men and women looked at fatigue, exhaustion, sleep and restlessness,” says Thomsen Ferreira. “They saw improvements in all those areas.”

Side effects

Adaptogens are well tolerated by adults, but some noted common side effects include:

  • Nausea.
  • Diarrhea.
  • Dry mouth.
  • Headache.
  • Upset stomach.

“Ashwagandha falls in the nightshade family,” says Thomsen Ferreira. “For some individuals, nightshades can trigger symptoms like joint pain and inflammation.”

If you’re pregnant, it’s best to avoid adaptogens, advises Thomsen Ferreira. She also recommends talking to your doctor before using any adaptogens.

And remember, adaptogens aren’t a cure-all. You should continue any stress management techniques and practices like meditation and yoga. But adaptogens may give you an added boost.

How do you use adaptogens?

Adaptogens are available as supplements, tonics, liquid extracts, teas and powders.

One way you can incorporate them is in beverages like coffee and smoothies. For example, try an ashwagandha green tea latte.

You can even mix adaptogens in to your recipes. Thomsen Ferreira likes using them in energy bites or granola with almonds and seeds. There are even recipes online for adaptogenic cookies.

“There’s really no shortage of ways to use adaptogens,” says Thomsen Ferreira. “Incorporating adaptogens into our daily regimen can be a supportive way to decrease daily stress.”

 April 13, 2022        source: https://health.clevelandclinic.org


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2 Supplements That Significantly Reduce Heart Disease And Cancer Risk

The most recent trial confirms that two nutrients can reduce deaths from heart attacks and cancer.

Omega-3 fatty acids from fish oil can significantly reduce heart attacks and vitamin D supplementation can significantly lower the number of deaths caused by different types of cancer.

Researchers studied 26,000 American adults in the VITAL clinical trial for five years to see if fish oil or vitamin D would definitely ward off cardiovascular disease or cancer.

The outcomes were reassuring: marine omega-3 fatty acid intake was linked to a significant drop in heart attacks.

One-and-half servings per week of dietary fish intake showed the maximum heart health benefits, but higher dietary fish intake didn’t help more.

The greatest decrease in heart attacks was seen in African-Americans.

The benefit of 1 gram of omega-3 fish oil supplementation showed a small decrease in major cardiovascular events like stroke and death from cardiovascular disease.

Vitamin D3 or cholecalciferol intake at a dose of 2000 IU per day showed a significant decrease of death from cancer for those who took it for at least two years.

However, supplementation with vitamin D3 capsules didn’t significantly lower incidence of any type of cancer or cardiovascular disease.

fish oil vitamin D

Dr. JoAnn Manson, the study’s first author, said:

“The pattern of findings suggests a complex balance of benefits and risks for each intervention and points to the need for additional research to determine which individuals may be most likely to derive a net benefit from these supplements.”

Dr. Stephanie Faubion, NAMS medical director, said:

“With heart disease and cancer representing the most significant health threats to women, it is imperative that we continue to study the viability of options that prevent these diseases and help women survive them.”

The 1 gram omega-3 fish oil supplementation used in the VITAL clinical trial was Omacor, a prescription medicine for adults.

The capsule contains 840 milligrams marine omega-3 fatty acids, of which 465 mg is eicosapentaenoic acid (EPA) and 375 mg is docosahexaenoic acid (DHA).

The study was presented at the North American Menopause Society (NAMS) Annual Meeting in Chicago (Manson et al., 2019).

About the author ~ Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

source: PsyBlog   February 14, 2023

 


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14 Daily Habits That Contribute To Your Success

It’s hard to picture yourself making decisions that can help you live longer and achieve more in life. Feeling successful is the key to happiness as an individual. There are many daily habits or routines you could practice daily to make your life easier, keep your self-esteem at a high level, and, quite simply, enjoy a life of success.

Some people find that they can create better daily habits by writing out a plan. This strategy will only succeed if the plan’s elements are ones that you will follow each day. Keep in mind that you must be able to stick to the program over time to see results.
Think about how these tips will help you balance your competing needs and achieve your fullest potential.

CONSIDER HOW THESE DAILY HABITS CAN STEER YOU INTO SUCCESS

1. GET ENOUGH SLEEP.
One study looked at the ways that people’s habits in early life affects their success. It noted how previous studies on the subject had not considered the influence of the socio-economic status of young children and how it impacted them through life. However, this study showed people could be very successful if they are getting enough sleep in early life.
2. PRACTICE SELF-CONTROL TO FIND SUCCESS.
The same study found that good daily habits are as important as displaying self-control in early life. For example, if a 4-year-old child could learn to delay gratification, as studied by Mischel et al. in the 1960s, it could be a predictor of higher educational achievement, a higher sense of self-worth, and a more exceptional ability to deal with stress, as well as a lower risk of drug use.
3. BE POSITIVE THAT YOUR LIFE WILL GET BETTER IF YOU DO DELAY GRATIFICATION.
Another study by Casey et al. referenced in the same research found 4-year-olds tested showed less self-control in their forties. Not having self-control could lead to problems including early aging and shorter life expectancy. Also, the quality of one’s life could be less during any stage.
4. CHANGE YOUR HABITS SO YOU CAN START LIVING BETTER.
Another resource from the National Institute of Diabetes and Digestive and Kidney Diseases found lifestyle changes prevent diabetes and obesity. It’s not enough to want to feel better. You must be willing to commit to those good habits that are based on self-control.
5. MAKE AN EFFORT.
If you want to live better, you still have to make an effort. People who don’t want to develop health problems associated with a poor diet can do two things. They can become more active and eat better. You have to make time in your day to take a walk, ride a bike, go to the gym, or play a sport.
6. TAKE YOUR HEALTH SERIOUSLY BECAUSE NO ONE ELSE HAS THAT DUTY BUT YOU.
A good example is if your employer or social organization offers free or low-cost programs to make you successful. If your employee wellness program has free exercise classes, try asking a co-worker or a friend to go too. Save money on a gym membership and do this program as often as you can.
7. INSPIRE OTHERS TO MOTIVATE YOU.
You are more likely to set goals and meet them if other people are monitoring your progress. If you don’t think that your boss will check an assignment, you won’t do it, or at least you would pay less attention to detail. Right? If you need to get regularly checked for certain diseases, make the appointment. Ask a loved one or a friend to remind you. He or she could even go to the appointment, so you feel likely to follow up.
8. PRACTICE SHOWING YOUR GRATITUDE EVERY DAY.
This will help you live longer. This means that you take the time to acknowledge what you are thankful for. In some cases, it could mean actually taking time to thank someone for his or her contribution to your success. Start with your parents!
9. LISTEN TO YOUR BODY.
Your body has many built-in ways to help you succeed. If you ignore signs of pain, for example, a fixable problem could worsen. If you pay attention to what your body tells you, there could be time to change bad daily habits. You could also seek medical treatment to address that information.
10. SURROUND YOURSELF WITH POSITIVE PEOPLE.
It’s hard to find success in isolation. Seek out opportunities to exchange ideas with other people. They can be like-minded even if they are working on the same project as you. It’s also recommended to find people with differing views. Any view that diverges from your own ideas will undoubtedly challenge you to consider a situation or problem from different angles. People who aren’t afraid to test your ideas are your equals.
11. NEVER CONSIDER YOURSELF ABOVE OTHERS.
Success is fleeting. Anyone can succeed or fail on a daily basis. The people who find long-term happiness aren’t afraid to fail. They see each challenge as a learning opportunity and know they learn more from failure.
12. PUT OTHERS IN A POSITION TO SUCCEED AND MAKE A SIGNIFICANT CONTRIBUTION TO THE TEAM.
You will find more success by using daily habits such as bringing others along with you towards a shared goal. Four-term U.S. President Franklin Delano Roosevelt was known for having the best people in his Cabinet.
President Roosevelt surrounded himself with talent from everywhere. He used to have fireside chats with the American public over the public radio. Once, he famously said, “The only thing we have to fear is fear itself.” A top speechwriter on Delano’s staff coined that often-cited famous quote.
Recognize when others have more talents that can be used to solve a problem. Don’t be afraid to give credit to others and step down if you aren’t the best candidate for the task.
13. TRY TO BECOME AN EARLY BIRD.
Give yourself an earlier start to the day. This starts by going to bed early. When you wake up, eat a good meal and get started on the day’s agenda. At night, you end up feeling that you have accomplished a lot. You feel successful because you have practiced good daily habits. You feel more likely to achieve tomorrow’s goals.
14. PROTECT YOUR BODY TO PREVENT DISEASES.
It makes sense that we will find more success if we try to avoid people who make us feel bad about ourselves or stress us out. If you are going to work outside, you need to wear sunblock and prevent skin cancer. If you work a stressful job, you need to schedule breaks and vacations. Both examples are based on the premise: Please don’t expose your body to unnecessary harm. It only takes a few minutes to practice prevention each day.
ADOPT THESE DAILY HABITS, DRIVE TOWARDS SUCCESS
Each type of daily habit that we have described above is meant for your own improved health and well-being. People with good habits feel better about themselves.
People who enjoy a level of success feel healthier. Thus, they attend work more. They also take more recreation time. They feel hopeful about the future. It’s easier for them to solve problems. If they can’t solve a problem, they ask someone who can help. They enjoy the company of others, and these same people help them out when they are down.
If you can make small changes in your habits, you will feel better. It’s possible to become happier too! Help yourself feel better most of the time! You are worth it!
The alternative to good daily habits is poor habits. These will bring you down. Wrong choices will make you feel like you are less able to get through the day. Some poor habits, such as over-eating, substance abuse, and smoking, will, at a minimum, cause long-term damage to your body. This can decrease your life expectancy, which means you will have fewer years to enjoy your loved ones. Give yourself every opportunity to live a long and happy life filled with success by making good choices!
optimism-equals-success

The 7 Strengths and Habits
That Successful People Possess

There’s no secret recipe that will make you a successful person, but these seven strengths and habits can greatly increase your chances of success.
Finding and developing success within yourself can come easily when you look at the strengths and habits of other successful people. The attributes of successful people don’t develop overnight and didn’t just happen by accident — although they may make it look effortless.
Successful people continue to work on their success habits as part of a daily routine so that success becomes a way of life. Let’s walk through seven of the most important strengths and habits of successful people.
1. They have a success-driven mindset and the passion to achieve
Successful people have a strong will to succeed and achieve in life. They look forward to growth and have a deeply rooted desire to do much more than the average person. These people take action to make positive changes and move outside their comfort zone. Even when their attempts fail, they can quickly see opportunities that surround them, adjust when things go wrong and move in a new direction.
Unsuccessful people, on the other hand, feel defeated, throw their hands up in the air and give up way too soon.
2. They are self-aware and have self-confidence
Successful people face challenges with confidence and trust their skills and knowledge. Even when they don’t have the right skills or knowledge to begin with, they move forward with enthusiasm and commitment to succeed despite the odds. Successful people have a strong sense of self, which allows them to make stronger commitments. They are comfortable speaking their minds. Successful people stand up, speak out and enjoy sharing ideas and opinions.
Unsuccessful people who lack confidence are often unwilling to open up and speak up, which holds them back and causes missed opportunities.
3. They are vision-focused and achievement-oriented
Successful people create a clear vision for goals and take action toward achieving that vision, which doesn’t allow anything to stand in their way. A strong vision serves as a guideline to keep them motivated and on track to achieving their goals. They set and conquer smaller goals first and then move on to bigger and bolder benchmarks so they can hit larger targets.
Unsuccessful people are frequently unclear, unfocused and misguided, so they often waste time and money getting to their goals or even missing the targets altogether.
4. They value time wisely
Successful people are extremely productive. They value and use their time wisely and don’t allow others to take advantage of or waste their time. They create barriers around their time by adding structure and systems into their businesses, which are respected by clients and peers. They clearly understand that time is their most valuable asset.
Unsuccessful people waste time doing unproductive things that don’t allow for effective growth and give away their time too freely to others. Therefore, they create fewer income-generating opportunities.
5. They own it!
Successful people build a solid business and brand foundation that sets them apart from the competition. They are known as experts and authorities within their respective industries. They own their business and their brand, which allows them to easily maximize their avenues to success.
Unsuccessful competitors either do things like everyone else, lack a success plan to build on, or do just enough to survive.
6. They think differently than the average person
Successful people think differently. They look one step — or more — into the future and see opportunities everywhere. They think outside the box and come up with creative and innovative ways of doing business.
Unsuccessful people follow the crowd or wait to copy other people’s ideas, so they usually remain one step behind the competition.
7. They love what they do
Successful people don’t think of work as work. They take pleasure in their business and love what they do for a living. This gives them a sense of achievement and happiness that fulfills their definition of success.
Unsuccessful people see work as survival, and they work simply to earn a living. Most don’t enjoy what they do for a living and consider what they do to be a J-O-B.
Debbie Allen
Speaker, Business Mentor & Author
November 6, 2019 
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One Personality Trait That Boosts The Immune System

People with this personality trait believe they can control their lives and make improvements. 

Optimism aids the recovery of stroke survivors, a study finds.

More optimistic stroke survivors have lower levels of inflammation and less physical disability after three months.

In general, the personality trait of optimism is linked to a very much longer life.

Being optimistic — a trait that can be boosted — can increase the odds of reaching 85-years-old by up to 70 percent.

The power of optimism to lengthen life may be partly down to its enhancing effect on the immune system.

Optimistic people tend to expect positive outcomes in the future.

Critically, optimists believe they can control their lives and make improvements.

Being optimistic is frequently linked to improved health outcomes.

For example, optimism has been previously linked to better heart health.

Dr Yun-Ju Lai, the study’s first author, said:

“Our results suggest that optimistic people have a better disease outcome, thus boosting morale may be an ideal way to improve mental health and recovery after a stroke.”

The study included 49 people who had had strokes.

They were asked about their levels of optimism and these were compared with their recovery.

The results showed that more optimistic people tended to have lower levels of bodily inflammation, as evidenced by interleukin-6 and C-reactive protein levels.

The more optimistic people were, the lower their levels of these inflammatory markers.

Chronic inflammation tends to harm the brain and impairs the body’s ability to recover.

Dr Lai said:

“Patients and their families should know the importance of a positive environment that could benefit the patient.

Mental health does affect recovery after a stroke.”

optimistic

Increase your optimism

Exercises such as visualizing your ‘best possible self‘ have been shown to increase optimism.

Visualizing your best possible self may sound like an exercise in fantasy but, crucially, it does have to be realistic.

Carrying out this exercise typically involves imagining your life in the future, but a future where everything that could go well, has gone well.

You have reached those realistic goals that you have set for yourself.

Then, to help cement your visualization, you commit your best possible self to paper.

The study was published in the journal Stroke (Lai et al., 2020).

Dr Jeremy Dean
 
Source: PsyBlog


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B12 And The Brain: How A Deficiency Affects Emotional Well-Being

Feeling depressed can be a sign of vitamin B12 deficiency, a study suggests.

Typical symptoms of depression, along with low mood, include difficulty concentrating and low energy and motivation.

Researchers have found that supplementation with vitamin B12 can help reduce depression symptoms.

Vitamin B12 is an essential nutrient that plays a critical role in the functioning of the brain and the nervous system.

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Depression is often linked to low levels of serotonin in the brain.

One study has found that those with low levels of vitamin B12 are at triple the risk of developing melancholic depression.

Melancholic depression mostly involves depressed mood.

Depression linked to B12 deficiency

The current study included 115 people experiencing depression

They were split into three group depending on how well they responded to depression treatment.

The results of blood tests revealed that those who responded the best to treatment had the highest levels of vitamin B12.

After treatment, those who were experiencing the highest levels of depression had the lowest levels of vitamin B12 in their system.

foods-high-in-folate-vitamin-B9

The study’s authors write:

“As far as we know, there have been no previous studies that have suggested a positive relationship between vitamin B12 and the treatment outcome in patients with major depressive disorder who have normal or high vitamin B12 levels.”

The link between depression and vitamin B12 deficiency may be explained by the fact that B12 deficiency can cause damage to the nervous system, which can affect the function of neurotransmitters and lead to symptoms of depression.

Additionally, B12 deficiency can also lead to anaemia, which is a condition characterized by a low red blood cell count.

Anaemia can cause fatigue, weakness, and irritability, all of which can contribute to feelings of depression.

Common signs of B12 deficiency

Other, more common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

Vitamin B12 deficiency is easy to rectify with supplements or by dietary changes

The body uses vitamin B12 to make red blood cells and to keep the nervous system healthy.

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficult getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Vitamin B12 deficiency can also be caused by certain medical conditions or by certain medications, such as proton pump inhibitors or metformin.

The study was published in the journal BMC Psychiatry (Hintikka et al., 2003).

January 27, 2023     Dr Jeremy Dean

source: PsyBlog


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 5 Spices with Healthy Benefits

Another night of grilled chicken breasts is good for your diet, but it’s also kind of boring. Spicing up a plain-but-healthy meal is good for your taste buds and your health. Reach for your spice rack and you’ll not only up the flavor of your food, but you’ll also get a boost of antioxidants (substances that protect cells from damage).

Nutrition researchers say that there are more than 100 common spices used in cooking around the world, and some have proven to be concentrated sources of antioxidants — substances that protect your cells from damage.

There’s no need to go on a massive hunt for exotic ingredients — some of the best spices can be found at your local market.

One note: Most studies that show benefits use supplements to control the dose of spice (or the spice’s active compound) that participants consume. Often these provide bigger doses than you’d normally eat in a day.

1. Does cinnamon lower blood sugar?

Studies say yes. This popular spice comes from the bark of the cinnamon tree and is used in everything from pumpkin spice lattes to Cincinnati chili. Cinnamon is especially great for people who have high blood sugar. It lends a sweet taste to food without adding sugar, and studies indicate it can lower blood sugar levels in people with type 2 diabetes.

Cinnamon may also provide heart-healthy benefits, such as reducing high blood cholesterol and triglyceride levels. That’s especially important for people with diabetes who are at greater risk for developing heart disease.

Cinnamon is not a replacement for diabetes medication or a carbohydrate-controlled diet, but it can be a helpful addition to a healthy lifestyle.

Meal tip: Try sprinkling it on yogurt, fruit or hot cereal, or use it in stews and chilis or as a meat rub.

2. Can turmeric reduce inflammation?

Turmeric is best known for its use in Indian curry dishes and has become a trendy superfood for its ability to reduce inflammation — a common cause of discomfort and illness.

One of the components of turmeric is a substance called curcumin. Research suggests it may reduce inflammation in the brain, which has been linked to Alzheimer’s disease and depression. In a small study of adults over 50, those who consumed curcumin supplements over the course of 18 months had improvement in memory test scores. They also reported being in better spirits. Most impressive? Scans of their brain indicated significantly fewer markers associated with cognitive decline.

Because of its anti-inflammatory qualities, curcumin is also effective at reducing pain and swelling in people with arthritis. And animal studies indicate that curcumin could have powerful anti-cancer properties. A Johns Hopkins study found that a combination of curcumin and a chemotherapy drug was more effective at shrinking drug-resistant tumors than using chemotherapy alone.

Meal tip: Want to add this powerhouse spice to your diet? Rub it on roasted vegetables and meats, sprinkle it in tacos or create a curry.

The Medicine Cabinet in Your Kitchen – Ten Top Common Healing Herbs and Spices

 

3. Can ginger get rid of nausea?

Ginger is a tropical plant that’s been used in Asian cultures for thousands of years to treat stomach upset, diarrhea and nausea. In the U.S., it comes in a variety of convenient forms — lollipops, candies, capsules and teas. You can also purchase the dried powder in the spice aisle of the grocery store, or buy it fresh to make teas or grate into recipes.

Research has found that ginger is effective at calming pregnancy-related nausea and reducing tummy upset after surgery. Some studies have also found that ginger cuts the severity of motion sickness or prevents the symptoms altogether. It may even help with chemotherapy-induced nausea and vomiting when taken along with anti-nausea medications. (Ask your doctor first before taking ginger while on chemotherapy drugs, as it can have a negative interaction with certain medications.)

Meal tip: Work this zingy spice into your diet by adding it to stir-fry dishes, smoothies or sipping it in tea. You can also add it to homemade salad dressings and baked goods.

4. Is garlic good for your heart?

Most of us are familiar with garlic, the strong-smelling bulb frequently used in cooking. But what you might not know is that eating garlic may protect your heart from changes that lead to heart disease.

As you age, some hardening of the arteries is normal. This is called atherosclerosis and occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. Factors such as smoking, high blood pressure and high cholesterol can make it worse. As the build-up increases over time, the arteries narrow. This can make you susceptible to heart attacks and strokes.

Researchers have linked garlic intake with keeping blood vessels flexible, especially in women. In addition, studies suggest that eating garlic may reduce cholesterol and triglycerides.

Garlic is a key ingredient in the Mediterranean diet, an eating style that heart doctors often recommend. It can be used in any number of savory dishes.

Meal tip: Pair fresh or powdered garlic with olive oil and pepper to flavor vegetables or use it with rosemary to make a tasty meat rub. You can sprinkle it in soups and salad dressings, too.

5. Can cayenne relieve pain?

Cayenne is a type of chili pepper that you’ll find in Southwestern American cuisine as well as Mexican, Creole and Cajun dishes. Cayenne peppers contain a substance called capsaicin. It’s what makes them spicy and also what can provide pain relief.

Capsaicin reduces the number of pain signals sent to your brain. The result? You don’t register as much discomfort. It works on pain caused by arthritis and diabetes-related nerve damage. You can apply creams with capsaicin directly on joints and muscles.

Lab research and studies in animals suggest that eating cayenne pepper can also help with something that causes a lot of internal pain: ulcers. Although people often associate spicy foods with stomach upset, capsaicin aids in helping reduce ulcers by restricting the growth of an ulcer-causing bacteria (Helicobacter pylori or H. pylori), reducing excess stomach acid and increasing blood flow.

Meal tip: Use this spice anytime you want to add heat to your food. It’s great in chili, soups, stews and on meat. For a fun twist, add a dash to hot chocolate.

Healthiest Ways to Use Spices

Whether you use spices fresh or dried, you’ll still get beneficial compounds. Experts point out that frying or grilling can decrease spices’ antioxidants while microwave cooking, simmering or stewing foods with spices can actually heighten their antioxidant levels.

If you’re tempted to take supplements to increase your dose of these beneficial compounds, it’s important to note that commercial supplements aren’t strictly regulated, which means you can’t be certain what the pills actually contain. Certain third-party organizations do testing to verify quality and contents of supplements. If you’re thinking about taking a supplement, talk to your doctor or dietitian about what form and amount is right for you.

Regardless of the other health benefits, spices add flavor to food and can make healthy meals delicious and are a healthy way to get you out of an eating rut. Enjoying your food is key to maintaining healthy habits for the long term. Be sure to talk to your doctor or a dietitian before changing your diet.

source: www.hopkinsmedicine.org