Author: Healthy Life Foundation

Feeling Stressed?

Feeling Stressed?

By Healthy Life Foundation in Health Tips, Lifestyle Tips on 12 May 2020

Millions of people around the world are experiencing high levels of stress during these very challenging times.  For some of us, it can be debilitating and often damaging to our health.  Stress is a significant factor in mental health problems including anxiety and depression. It is also linked to physical health problems like heart disease, problems with our immune system, insomnia and digestive problems. Stress is a normal part of human existence and nobody is immune to it. Therefore, it is important that we take care of our mental health and arm ourselves with the  knowledge of how to recognise the onset of stress and also learn skills on how to cope with it when it arises.

Since April is officially National Stress Awareness Month, we thought we would share some helpful tips on how to reduce stress during these very difficult times.

 

  • Meditate— Since your immune system responds to both negative & positive thoughts, meditation creates a positive mental environment for the immune system to flourish. It also creates a deep state of rest that triggers the brain to release neurotransmitters that enhance feelings of wellbeing.

 

  • Breathe — Doing some slow, belly breathing can calm the mind, which in turn strengthens the immune system. When we slow down the breath, we calm the stress response that can weaken the immune system. Try counting to 4 or 5 with each inhalation and exhalation to slow down your breathing.

 

  • Sleep— Sleep has been known to boost T-cells which help us fight disease, especially viral diseases. Get at least 7-8 hours of natural, restful sleep.

 

  • Eat well– Eating a healthy diet high in fruits and vegetables are vital for our immune system as the vitamins, antioxidants and micronutrients that they contain keep our cells healthy, like Vitamin C, Vitamin A, zinc and other trace elements needed to support our immune system.

 

  • Get regular exercise — Exercise can contribute to overall good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

 

 

 

 

 

 

The Best Natural Antibiotics

The Best Natural Antibiotics

By Healthy Life Foundation in Health Tips, Lifestyle Tips on 26 April 2020

1.) GINGER

Ginger has a powerful anti-inflammatory and antioxidant effects on the body. The main bioactive compound found in Ginger is called Gingerol is responsible for most of its medicinal properties. Amongst it many benefits, Ginger in particular is an extremely effective treatment for nausea, motion sickness & pregnancy related sickness as it has a soothing effect on the digestive tract.  Try combining ginger, honey, and lemon into a tea to ease an upset stomach.

2.) GARLIC

This common spice contains some antimicrobial compounds that may help fight respiratory infections. Garlic also has the ability to reduce blood pressure, which means it can prevent cardiovascular diseases like heart attacks and strokes. Studies have shown that garlic may also prevent Alzheimer’s disease and Dementia due to the fact that it can counteract age related changes in the gut bactiera associated with memory problems.

3.) TURMERIC

Turmeric Root is one of the most nutritionally rich herbs there is. Curcumin is the main active ingredient in turmeric which has powerful anti-inflammatory effects and is also a very strong antioxidant with immune boosting properties. Studies show that turmeric prevents heart disease, cancer, metabolic syndrome, Alzheimer’s, and various degenerative conditions.

4.) ECHINACEA
Echinacea is a flowering plant called coneflower. Echinacea has been a popular herbal remedy for centuries. Today, it is often used to prevent or treat viruses that cause colds and the flu because of its effect on the immune system. Research shows Echinacea increases the number of white blood cells, which fight infections and boosts immunity.

5.) MANUKA HONEY

Manuka honey is rich in methylglyoxal, which is a rare compound that has excellent antimicrobial properties. The honey is also filled with various compounds like propolis that are rich in flavonoids, esters and phenolic acid, which can actively boost your immune system to fight against infections. To experience its benefits, take one to two tablespoons of Manuka honey per day.

 

6.) OREGANO OIL

Oregano oil is one of the most powerful essential oils because it contains carvacrol and thymol, which have powerful anti-bacterial and anti-fungal properties.  Research shows that oregano oil has healing properties and is effective against many clinical strains of bacteria, including Escherichia coli (E. coli) and Pseudomonas aeruginosa. .

5 Tips to support your Immune System

5 Tips to support your Immune System

By Healthy Life Foundation in Health Tips, Lifestyle Tips on 6 April 2020

At the moment, we seem to be completely bombarded with news about the Coronavirus and the effect it is having on our world. We’ve have been given a lot information that focuses on the preventative measures that will help protect us from the virus such as washing our hands, using sanitizers and keeping social distance. However, we don’t seem to be getting any information about how important it is to boost our immune system during this time, which is vital for optimum health.

While its important to educate ourselves about the Coronavirus, it’s also just as important to manage our stress or anxiety levels that may come with it, as stress is shown to lower your immunity to illness.

The good news is there are many things we can do to lower stress and give the immune system a boost. Below are 5 easy ways to ensure our bodies and minds are best prepared to fight the virus if we come into contact with it.

 

  • Meditate— Since your immune system responds to both negative & positive thoughts, meditation creates a positive mental environment for the immune system to flourish. It also creates a deep state of rest that triggers the brain to release neurotransmitters that enhance feelings of wellbeing.

 

  • Breathe — Doing some slow, belly breathing can calm the mind, which in turn strengthens the immune system. When we slow down the breath, we calm the stress response that can weaken the immune system. Try counting to 4 or 5 with each inhalation and exhalation to slow down your breathing.

 

  • Sleep— Sleep has been known to boost T-cells which help us fight disease, especially viral diseases. Get at least 7-8 hours of natural, restful sleep.

 

  • Eat well– Eating a healthy diet high in fruits and vegetables are vital for our immune system as the vitamins, antioxidants and micronutrients that they contain keep our cells healthy, like Vitamin C, Vitamin A, zinc and other trace elements needed to support our immune system.

 

  • Get regular exercise — Exercise can contribute to overall good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

 

Protect Your Lungs

Protect Your Lungs

By Healthy Life Foundation in Healthy Tips on 26 March 2020

The lungs play a crucial role within our bodies as they are responsible for the exchange of oxygen and carbon dioxide that keep our heart, brain and other parts of our bodies healthy. It’s often not until we experience difficult in breathing that we take notice. However the truth is, like the rest of our body, our lungs need exercise, care and attention. Just as physical exercise can improve heart function and strengthen our muscles, breathing exercises can help strengthen our lungs and make them more efficient.

Luckily, there are breathing exercises that we can do to help maintain and increase our lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it needs.

1.) Pursed lip breathing is an exercise that can help to keep the airways open for longer to help air flow. The exercise is easy to perform, and people can do it almost anywhere.

To do pursed lip breathing:

  • Sit up straight. Practicing good posture can help promote better lung movement.
  • Breathe in deeply through your nose in a slow, controlled fashion.
  • Purse your lips, which is much like making a “kissing” face where your lips are almost, but not quite, touching.
  • Breathe out through your pursed lips, making a goal of breathing out twice as long as breathing in. Some people may find it beneficial to set a timer, such as focusing on breathing in for 5 seconds and exhaling for 10 seconds.

This exercise can be helpful for someone who is not as physically active as some others and may not be using their breathing muscles as frequently.

2.) Belly breathing /Diaphragmic Breathing is an exercise that focuses on targeting and strengthening the diaphragm muscle that allows a person to take a deep breath.

  • Rest your hand or another lightweight object on your stomach.
  • Breathe in slowly through your nose to note how your stomach rises and falls when breathing.
  • Breathe out through your mouth.
  • Breathe in through your nose again, this time trying to get your stomach to go up more than it did with the previous breath.
  • Try to exhale for a much longer time than when you inhale, such as two to three times as long.
  • Periodically, roll your shoulders forward and backward and move your head side to side to ensure you are not building tension in your upper body.

This exercise is from the American Lung Association and helps to improve the rate at which the lungs fill and empty air. A person can practice belly breathing and pursed lip breathing for about 5 to 10 minutes every day to enhance their lung function.

3.) Interval Training is for those who have problems with breathlessness and shortness of breath while exercising.  This training may be a good alternative than steady-state exercise as it allows the lungs to recover before challenging them again.

Interval training involves alternating a more challenging exercise with a slower recovery period.

Examples include walking or running at a very fast pace for 1 minute, then walking more slowly for 2 minutes. Similarly, a person may perform a weightlifting activity for 1 minute, such as bicep curls or lunges, then step to the side or walk at a gentle pace for 2 to 3 minutes.

Immune Boosting Foods

Immune Boosting Foods

By Healthy Life Foundation in Non classé on 17 March 2020

It is so important to keep our immune system strong and healthy to help us fight off infections. The immune system consists of cells, tissues, and organs that work together to protect the body against infection and maintain overall health.  You can help keep your immune system healthy by ensuring you are getting enough vitamins and minerals.

Here are 7 super foods that are packed with vitamins and minerals that may help boost your immune system.

1.) Citrus Fruits & Red Bell Peppers are high in Vitamin C, which is thought to increase the production of white blood cells. These are key to fighting infections.

2. Broccoli  boosts the immune system due to its high amount of minerals and vitamins that prevent your body from damage. Besides the antioxidant called glutathione, broccoli is rich in vitamins C and A and is one of the healthiest vegetables you could put on your table.

3. Garlic is not just a spice. It can be a powerful remedy. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds. It fights skin infections and kills fungi, viruses and bacteria.  However you need to consume raw garlic (not powdered forms) to really benefit from it.

4. Ginger is high in Gingerol, which is the main bioactive compound that is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects. It is also antibacterial so it helps support the immune system and fight of stomach nausea.

5. Sweet Potato  Bet-carotene is found in both carrots and sweet potatoes. Beta-carotene transforms into vitamin A once your body digests the food. This vitamin restores cells that are damaged with free radicals.

6. Blueberries contain flavonoids which is a type of antioxidant that can help reduce damage to cells and boost your immune system.. In addition, blueberries are a great source of vitamins, including vitamin C and vitamin A.

7. Spinach contains many essential nutrients and antioxidants, such as carotenoids, Flavonoids, Vitamin E and Vitamin C that can help support the immune system.

 

 

 

 

 

 

The Anti-Aging Diet.

The Anti-Aging Diet.

By Healthy Life Foundation in Healthy Tips on 8 March 2020

Eating Well to Age Well

As we get older, our body’s energy needs drop, and demands for certain nutrients increase. Hormonal fluctuations also mean that our bodies interact withtheir environment differently, so what may have worked for us when we were in our 20’s may not work for us in our 40’s and onwards. There are various factors that contribute to how long we live, however studies have shown that following a healthy lifestyle, staying physically active and having a nutrition -packed diet can help slow the aging process, and may even reduce the risk of age related diseases.

Our bodies change with age and not just in how they look, but also in how they work.  We have to feed our body good nutrition for it to run like it’s supposed to run. The older we get, the body becomes less efficient in absorbing and using certain nutrients. Therefore, we often need a higher intake of certain nutrients to combat the aging process and to stay as healthy as possible..

 

These are some essential nutrients that we need more of as we get older:

 

1.) Calcium – For strong healthy bones and to help prevent osteoporosis

2.) Vitamin D– The body needs Vitamin D to absorb the calcium

3.) Vitamin B12  – To build red blood cells and maintain healthy nerves

4.) Zinc– to counter lowered immunity due to ageing

5.) Potassium–This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure

6.) Folic Acid, a B vitamin which the body uses to make DNA and red blood cells.

7.) Fibreto prevent diverticular disease and constipation.

 

Foods that are vitamin and antioxidant rich that you can easily add to your diet:

 

Blueberries. Packed with various antioxidants like vitamin C and vitamin E that keep your cells healthy. Compounds in blueberries mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

Fibre rich foods  like vegetables, whole grains, fruits, and legumes.

Nuts. Full of omega-3s, unsaturated fats (the good kind), fiber, and protein. Nuts are heart-healthy nutrition in the palm of your hand

Yogurt. Bone loss gets worse as you get older and calcium helps keep it at bay. Yogurt isrich in calcium, which helps stave off osteoporosis and contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness.

Broccoli is an anti-inflammatory and anti-aging powerhouse packed with vitamins and antioxidants

Fatty fish. Heart-healthy all-stars like salmon, mackerel, and sardines are high in omega-3 fatty acids

 

 

 

Antioxidants

Antioxidants

By Healthy Life Foundation in Non classé on 21 February 2020

We allknow that foods full of antioxidants are really good for us but do we know what antioxidants actually are and what they do for us? Here is everything you need to know about antioxidants and why they are so important.

Antioxidants are molecules that help fight off and even prevent cell damage caused  by free radicals. In essence, antioxidants help clean up the waste products in our cells.  Free radicals are compounds that are highly reactive, which means that they can attach and bind to, and ultimately damage, normal cells in the body. Free radicals arenaturally formed when you exercise and when your body converts food into energy. Your body can also be exposed to free radicals from a variety of environmental sources, such as cigarette smoke, air pollution, radiation and sunlight.  When these free radical become too high they can cause harm to your body by causing “oxidative stress,” a process that can trigger cell damage. Oxidative stress is thought to play a role in a variety of diseases including Cancer, Cardiovascular diseases, Diabetes, Alzheimer’s, Parkinson’s and certain eye diseases.

This is where the importance of antioxidants comes in. Your body uses antioxidants to balance free radicals, which keeps them from causing damage to other cells. Antioxidants can even protect and reverse some of the damage already done and they also boost your immunity. Although our body has its own antioxidant defences to keep free radicals in check, we can also get antioxidants from the food we eat as well. Antioxidants, such as vitamins C and E and carotenoids, such as beta-carotenes, lycopene, lutein, and zeaxanthinmay help protect cells from damage caused by free radicals. There are other naturally occurring antioxidants such as flavonoids, tannins, phenols and lignans. Plant-based foods such as fruits, vegetables, whole grains. nuts, seeds, herbs and spices are the best sources of antioxidants.

Here are some examples of foods rich in antioxidants.

  • Vitamin A is in milk, butter, eggs, and liver.
  • Vitamin C is in most fruits and vegetables. Eat fruits such as berries, oranges, kiwis, cantaloupes, and papayas. Eat vegetables such as broccoli, bell peppers, tomatoes, cauliflower, Brussels sprouts, and kale.
  • Vitamin E is in some nuts and seeds. For example, almonds, sunflower seeds, hazelnuts, and peanuts. You can find it in green leafy vegetables such as spinach and kale. You also can find it in soybean, sunflower, corn, and canola oils.
  • Beta-carotene is in brightly coloured fruits and vegetables. Eat fruits such as peaches, apricots, papayas, mangoes, and cantaloupes. Eat vegetables such as carrots, peas, broccoli, squash, and sweet potatoes. It also is in some leafy green vegetables such as beet greens, spinach, and kale.
  • Lycopene is in pink and red fruits and vegetables. This includes pink grapefruits, watermelon, apricots, and tomatoes.
  • Luteinis in green leafy vegetables such as spinach, collards, and kale. You also can find it in broccoli, corn, peas, papayas, and oranges.
  • Seleniumis in pasta, bread, and grains, including corn, wheat, and rice. You can find it in animal products, like beef, fish, turkey, and chicken. You also can find it in nuts, legumes, eggs, and cheese.
Important Medical Terms that everyone should know.

Important Medical Terms that everyone should know.

By Healthy Life Foundation in Health Tips, Lifestyle Tips on 14 January 2020

25 Important Medical Terms you need to know.

These medical terms will keep you informed not only in daily conversation but in situations when they matter most.

  1. Benign: Not cancerous
  2. Malignant: Cancerous
  3. Anti-inflammatory: Reduces swelling, pain, and soreness (such as ibuprofen or naproxen)
  4. Body Mass Index (BMI): Body fat measurement based on height and weight
  5. Biopsy: A tissue sample for testing purposes
  6. Hypotension: Low blood pressure
  7. Hypertension: High blood pressure
  8. Lesion: Wound, sore, or cut
  9. Noninvasive: Doesn’t require entering the body with instruments; usually simple
  10. Outpatient: Check in and check out the same day
  11. Inpatient: Plan to stay overnight for one or more days
  12. In remission: Disease is not getting worse; not to be confused with being cured
  13. Membrane: Thin layer of pliable tissue that serves as a covering or lining or connection between two structures
  14. Acute: Sudden but usually short (e.g., acute illness)
  15. Angina: Pain in the chest related to the heart that comes and goes
  16. Gastroesophageal Reflux Disease (GERD): Heartburn
  17. Cellulitis: Inflamed or infected tissue beneath the skin
  18. Epidermis: Outermost layer of skin
  19. Neutrophils: Most common type of white blood cell
  20. Edema: Swelling
  21. Embolism: Blood clot
  22. Sutures: Stitches
  23. Polyp: Mass or growth of thin tissue
  24. Compound fracture: Broken bone that protrudes through the skin
  25. Comminuted fracture: Broken bone that shatters into many piecesI
After Christmas Cleanse

After Christmas Cleanse

By Healthy Life Foundation in Health Tips, Lifestyle Tips on 2 January 2020

Christmas is all about enjoying yourself which often means over indulging in alcohol, food and unhealthy treats which usually leaves us feeling bloated and sluggish. If you want to feel completely refreshed and energised for the New Year, a post Christmas detox can often do the trick. A detox has the ability to stimulate the liver and kidneys to drive toxins out of the body, and rejuvenate our organs, thus helping our body and mind feel completely re-energised.
Here are 5 quick and easy ways to give your body a total cleanse for the New Year:

1.) Drink plenty of Water (preferably with lemon) – Water helps your body function properly and is also essential for removing waste and toxins from the body. This makes it incredibly important to stay hydrated. You can also infuse your water with lemon and ginger which are great for aiding the cleansing process.

2.) Exercise – Exercise helps with the body’s detoxification process as it stimulates your digestive track and  lymphatic system which eliminates waste. Every time we exercise, we take in more oxygen which is essential to helping our cells to function which also helps our cells remove toxins.

3.) Eat Detoxing Super Foods and fuel your body with the Good Stuff – Eat lots of fruits, vegetables, healthy whole grains and beans. These are loaded with fibre which is essential for healthy bowel movements. Eat veg such as broccoli, kale and spinach as they are super beneficial for the liver and enhance detoxification in your system. Fruits and vegetables are also loaded with vitamins, minerals and antioxidants that keep the body healthy and boost the immune system.

4.) Drink Matcha Green Tea – Matcha Green Tea contains high levels of catechin polyphenols that help stop damaging toxins from recirculating in your body. They also help encourage the body to make glutathione which is a liver antioxidant.

5.) Sleep allows your brain to reorganise and recharge itself as well as remove toxic waste that has accumulated throughout the day. Sleep deprivation prohibits your body from performing necessary functions so toxins can build up and affect several aspects of health. Aim for 7 to 9 hour of sleep per night.