Lifestyle Tips

Why Am I So Tired?

By Joanie in Lifestyle Tips on 2 August 2020

We all go through periods of feeling overly tired for reasons as obvious as, too many late nights, a restless night’s sleep or stress. However, if tiredness goes on too long it can really start to affect your performance at work, your overall mood and your ability to enjoy life. Unexplained tiredness can often be caused by underlying health conditions, so it is always important to speak to your GP if you’re experiencing fatigue for a long period of time.

Here are some of the reasons why you might be feeling tired more than normal:

Physical Causes of Fatigue

1.) Anemia: One of the side effects of an iron deficiency is tiredness. A simple blood test will show if you are Anemic.

2.) Underactive Thyroid

3.) Sleep Apnea / or Restless Sleep – Your body does many things while you sleep, including store memory and release hormones that regulate your metabolism and energy levels. If you are not getting enough quality sleep it can cause you to feel extremely tired the next day.

4.) Pregnancy – The hormonal changes while you are pregnant are often responsible for pregnancy fatigue. Your body is also producing more blood to carry nutrients to your growing baby and your blood sugar levels and blood pressure are also lower.

5.) Vitamin Deficiencies – You may be deficient is certain vitamins and minerals that contribute to energy levels. A simple blood test check can test for these deficiencies.

Lifestyle causes of fatigue

1.) Being under or over weight.

2.) Not having a healthy diet – Food Sensitivities or not eating the right types of food can have major effects on our energy levels.

3.) Alcohol – Alcohol consumption can interfere with the quality of your sleep. Try to stick to the guidelines of no more than 14 units a week.

4.) Exercise – Too much or too little can really effect how tired you feel.

Psychological causes of Fatigue

1.) Stress – Excessive, prolonged stress can cause physical and emotional exhaustion.

2.) Depression – Sadness or feeling low can really effect your body and energy levels causing you to lack energy even after you wake up.

3.) Anxiety – As well as feeling worried and irritable, people with anxiety can also experience fatigue from it.

Protect Your Brain

By Joanie in Lifestyle Tips on 22 July 2020

Five Habits to Protect Your Brain and Help Prevent Alzheimer’s Disease

Alzheimer’s disease affects more than 40 million people globally. Science suggests that thedisease develops gradually over time. However, the disease is not an inevitable part of aging. Research offers hope for building a better brain as you age and preventing dementia. By adopting certain lifestyle changes, you can help protect your brain and reduce your risk of developing Alzheimers.

Here are five key habits to protect your brain:

BE PHYSICALLY ACTIVE– Exercise helps activate brain plasticity (the brain’s ability to change its own structure as a result of experiences) and positive growth of connections in the brain while decreasing inflammation. Each week, you should aim for either 150 minutes of moderate aerobic activity, such as brisk walking or 75 minutes of vigorous aerobic activity, such as jogging, fast swimming or riding a bike up a hill.

MOVE IT OR LOOSE IT– Learn new skills and keep your mind active.Research shows that engaging in mentally stimulating activities is an important element in strengthening cognitive reserve, which is the brain’s resilience and capacity to function even when there is damage to brain cells. Stimulating the brain on a regular basis boosts cognitive pathways between neurons and builds resiliency in brain function. Try to find something that you like doing that challenges your brain such as learning a new language, games and crossword puzzles.

DEVELOP GOOD SLEEP HABITS – Getting regular, adequate sleep is necessary for good brain health. Without adequate sleep, humans experience cognitive deficits of many kinds, including attention issues and declines in the ability to learn and process information. Aim for 7 to 8 hours per night.

EAT A BALANCED HEALTHY, ANTI-INFLAMMATORY DIET– The food you eat can enhance brain function, prevent disease, and improve memory. Although each person is unique and has specific nutritional needs, eating a variety of healthy foods in their whole-food forms provides your body with essential nutrients that protect and nourish your brain.

STOP SMOKING – Smoking does a lot of harm to the circulation of blood around the body including the blood vessels in the brain. Smoking contributes to a higher risk of dementia and cognitive decline. Studiesshow that people who smoke are at a higher risk of developing all types of dementia, including Alzheimer’s disease.

The Importance of Zinc

By Tiffany in Health Tips, Lifestyle Tips on 29 June 2020

We often hear a lot about Vitamin C but Zinc is also an essential trace element that is crucial for the proper growth and maintenance of our bodies. Zinc also contributes to the development of cells that are in charge of defending your body against toxins or threatening foreign substances. By not getting enough Zinc, you may be come more susceptible to disease and illness as it is vital for a healthy immune system.

Unfortunately, our body doesn’t naturally produce zinc, so we must obtain it through food or supplements.

Here are some of the processes in our body that Zinc is required for:

Gene expression
Enzymatic reactions
Immune function
Protein synthesis
DNA synthesis
Wound healing
Growth and development
May reduce the risk of age related diseases
Vital for Skin Health
Decreases Inflammation

Zinc is naturally found in a wide variety of both plant and animal foods. Here are just 10 examples of foods that you can incorporate into your diet to ensure you are getting Zinc.

Here are 10 Foods high in Zinc

Pumpkin Seeds
Oats
Oysters
Lean Beef
Crab
Chickpeas
Black Beans
Greek Yogurt
Cashews

Mens Health Week

By Joanie in Lifestyle Tips on 17 June 2020

On the 15th-21st of June the world celebrates Men’s Health Week. This is a time to bring awareness to health issues that affect men disproportionately and to heighten the awareness of preventable health problems. Men’s health week focuses on getting men to become aware of problems they may have or could develop, and gain the courage to do something about it. .

Many of the major health risks that men face can be prevented with a healthy lifestyle: regular exercise, a healthy diet, not smoking, stress reduction, and alcohol consumption in the moderate range (no more than two drinks a day) if at all. Regular checkups and screening tests can spot disease early, when it is easiest to treat.

As simple guide, these are 7 numbers that all men need to know:

37 – a waist size of 37 inches or above puts you at increased of heart disease, diabetes and cancer.

150 – men should aim for 150 minutes of moderate physical activity a week.

5 – we should aim to eat 5 portions of fruit and vegetables a day.

14 – maximum 14 units of alcohol a week.

10 – cigarette smokers die 10 years younger on average than non-smokers.

120/80 – normal blood pressure.

75 – 75% of suicides (3 out of 4) are by men.

Screening Tests that are important:

To find out more, speak to your GP.

Cholesterol Levels -The American Heart Association (AHA) recommends that all adults over the age of 35 have their cholesterol checked every 5 years

High Blood Pressure – If your blood pressure is high, you may require medication to control it

Prostate Cancer – Talk with your doctor about your risks for prostate cancer and whether a digital rectal exam should be part of your physical.

Testicular Cancer – Checking for testicular cancer is sometimes called testicular self-examination. Doing this regularly means you soon get to know what feels normal for you

Colorectal Cancer Screening – According to the American Cancer Society, colon cancer is the second leading cause of death from cancer in men &women. If you’ve celebrated your 50th birthday and haven’t been screened for colorectal cancer, it’s time.

Skin Cancer Checks -Melanoma is currently the country’s fifth most common cancer among men.

Diabetes Testing – Blood pressure higher than 135/80 mm Hg may be a symptom of diabete

Eat Right, Feel Amazing

By Joanie in Lifestyle Tips on 11 June 2020

The top 7 Foods that Health Experts tell us to avoid.

1.) Margarine – Most margarine’s rely primarily on highly processed vegetable oils (particularly soybean and palm oil) which mean they lack any nutritional value. Also, the inflammatory fats found in margarine impact brain function through inflammation.Choose grass-fed organic butter or olive oil for a healthier alternative.

2.) Cured Meats – Such as salami, chorizo, pepperoni, bacon and prosciutto to name a few. Cured meat refers to meat that has been treated in some way to preserve or flavour the meat. Processes include salting, curing, fermenting, and smoking.Recently, the World Health Organization (WHO) internationals’ agent for cancer research stated that cured and processed meats were strongly linked to colon cancer which leadthem to classify processed thesemeats as a carcinogen.

3.) Artificial Sweeteners such as sucralose, aspartame, acesulfame K, and neotame are what is contained in things like diet soda and sugar free foods. Some studies show that when metabolized in the body, these artificial sweeteners can cause many health related issues.

4.) Microwave Popcornis full of artificial chemicals inside the microwave bag, which is what gives it its flavouring. These chemicals are harmful to your health so instead, try making your own popcorn within a brown paper bag, olive oil and a dash of salt.

5.) Processed Deli Meats – Most deli meats are filled with a wide variety of additives from nitrates to carrageen, which can raise inflammation in the body. These have also been linked to an increased risk of healthy issues including Type 2 diabetes, cancer and heart disease. Swap deli meats for organic, antibiotic and nitrate free meats.

6.) Non- Organic Strawberries & Apples –These 2 fruits top the dirty dozen list as they contain high levels of pesticide residue (around 13 different types of pesticides) which then are ingested into your body when you eat them. Opt for organic strawberries and apples if you can.

7.) Chemically Processed Foodssuch as frozen / ready meals, instant noodles & soups, packaged cakes, pastries, crisps, crackers and candy which often contain refined carbohydrates excess sugar, salt and artificial substances with little nutritional value. They tend to have added chemical flavouring agents, colours, and sweeteners, which are bad for your health.

Eat Well, Feel Amazing! Tips to Eating Healthier-

Try to read the ingredients on the foods that you purchase and perhaps avoid things that contain 5 or more ingredients that include unfamiliar or unpronounceable items.

National Multiple Sclerosis Day

By Joanie in Lifestyle Tips on 1 June 2020

World MS Day is observed globally on the 30th of May every year. The aim of this day is to raise awareness of multiple sclerosis and bring together those who are living with the condition to share their stories.
Multiple sclerosis (MS) is a condition that can affect the brain and spinal cord, causing a wide range of potential symptoms, including problems with vision, arm or leg movement, sensation or balance.

Every day, people living with MS do whatever it takes to move their lives forward despite the challenges. By sharing their stories, we help people better understand life with MS and become inspired to do whatever it takes to change the world for people living with MS.

The theme for 2020-2022 World MS Day campaign is connections. The MS Connections campaign is all about building community connection, self-connection and connections to quality care. The campaign tagline is ‘I Connect, We Connect’ and the campaign hashtag is #MSConnections.

You can show your support by:
Joining an event · Walk MS · Bike MS · Challenge Walk MS · Muckfest MS · DIY Fundraising .

Taking action · Become an MS activist · Connect online · Stay informed ·

Donate
For more information and learn more about how you can help, please visit:

World MS Day 30 May 2020

Feeling Stressed?

By Joanie 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

By Joanie 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

By Joanie 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.

Join our Team!

By Tiffany in Health Tips, Lifestyle Tips on 23 January 2020

Would you like to join the Healthy Life Foundation team and run a 10k to help beat age related diseases? The Healthy Life Foundation is participating in the Brighton Marathon 10K Event on April 19th 2020 to raise funds for our groundbreaking medical and scientific research into fighting age related diseases. If you are local to the area and would like to join our team on a 10k run, Please get in touch now!-