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Saturday 26 May 2018

Harvard scientists say these 5 things can prolong your life by a decade

Want to live 10 years longer? You may have to revamp your lifestyle.
There are five habits that, when done together, could add more than a decade to your life expectancy, according to a study released Monday by the Harvard T.H. Chan School of Public Health. The good news: 10 years is a lot of extra time. The bad news: You’ll have to cut out junk food and being a couch potato.
Here’s what the study recommends you do:
• Eat a healthy diet
• Exercise 30 minutes or more a day
• Maintain a healthy weight (Specifically, a body mass index between 18.5 and 24.9 — you can find yours here.)
• Don’t drink too much alcohol (No more than one 5 oz. glass of wine per day for women, and two glasses for men)
• Don’t smoke (ever) 
Men and women who followed the healthiest of lifestyles were 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer compared with people who lived unhealthy lifestyles over the course of 30 years, according to the study, published online in the journal Circulation.
The researchers analyzed 34 years of data from more than 78,000 women and 27 years of data from more than 44,000 men. The researchers estimated the women who adopted these five habits would see 14 more years of life, and men would add 12 years.
The healthy habits that the Harvard researchers pinpointed may sound obvious, but they’re not easy to adopt. For starters, that recommended BMI might be difficult for many Americans. The average BMI for the average American man is 28.6, up from 25.1 in the early 1960s. Anything over 24.9 is considered overweight and a BMI over 30 is regarded as obese.
There are a few ways to slowly make them a part of your life however, according to the National Institutes of Health. Become aware of your bad habits, whether they’re dipping into the office vending machine at 3 p.m. or staying out late and giving the gym a miss the next morning.
Also, don’t do it alone. Ask friends and family to try these healthy challenges with you. The National Institutes of Health also suggests looking ahead and imagining how you’ll feel when you accomplish your goals. “You’re never too out of shape, too overweight, or too old to make healthy changes,” the organization’s monthly newsletter suggests.
There are other factors to consider if you want to add years to your life or, at the very least, not shorten it. Along with exercising and eating nutritious meals, people need to have active social lives and get enough sleep, studies suggest. More than 40% of adults in the U.S. suffer from loneliness, which is linked to depression, dementia, anxiety and cardiovascular diseases. Insufficient sleep also lead to hypertension, diabetes and obesity.  
Take into consideration what happens when you do the opposite of the Harvard study’s recommended habits:
• Poor diet leads to one in five deaths, according to a study by researchers at the University of Washington and published by the journal Lancet. A poor diet can also cause high blood pressure and diabetes, which are linked to eating the wrong foods. (The right diet, the study found, is one that incorporates whole grains, fruit, nuts and seeds).
• Not exercising also leads to high blood pressure and diabetes, and people who are physically inactive are more likely to develop anxiety, depression, coronary heart disease and even cancer, according to Johns Hopkins Medicine.
• Falling below or above your proper BMI isn’t safe. Being underweight, where your BMI is below average, signals malnutrition and increases the risk of osteoporosis, a decreased immune function and fertility issues, according to Healthline. Having a higher BMI or having obesity causes chronic health conditions, such as asthma and bone problems.
• Overindulging in alcohol can lead to cancer, even a light intake, according to the American Society of Clinical Oncology.
• Smoking has killed more than one in 10 people worldwide, according to a study published in Lancet — 11.5% of global deaths were attributed to smoking.
Given all that, those 5 good habits may not seem so bad, after all.

Top 10 Vegetables with the Highest Amount of Protein

When you think of protein you may think that meat, poultry and fish are the only sources. After all, the high animal protein diets out there will have you believing that these foods are the only good sources of the macronutrient. If you’re keeping up on plant-based diets, you may realize that nuts, seeds and legumes are also good sources of protein. But, few people think of vegetables. Yet, all vegetables contain protein and some vegetables are good sources of protein.
Unlike their meat counterparts, vegetables take much less time to digest in the gastrointestinal (GI) tract. And, as we age, stomach acid tends to diminish, making it harder and harder for our body to extract the amino acids from protein. It really doesn’t matter how much protein a food like beef or chicken contains if your body has weak digestion. We need to extract the amino acids from foods to build strong and healthy bodily tissues.

WHAT ARE THE BEST VEGETABLE SOURCES OF PROTEIN?

Here are the top 10 vegetable sources of protein:

Edamame

Edamame contain 18 grams of protein per cup of cooked edamame, still in their pods. Choose organic edamame because, like all soy, edamame is largely genetically-modified and heavily sprayed with pesticides. Eat them on their own sautéed in a little olive oil and sea salt or add to your favorite Asian-style noodle dish. 

Peas

When our parents said, “eat your peas” they may have been onto something. These tiny green vegetables contain almost 9 grams of protein per cup. Eat them on their own or add to soups, stews and curries.

Asparagus

One cup of cooked asparagus contains 4.32 grams of protein. Asparagus is delicious roasted, sautéed or grilled, and makes an excellent side-dish or addition to pasta, soups and stews.

Potatoes

While most people assume potatoes have absolutely no redeeming qualities, a medium potato actually contains 4 grams of protein. You’ll still want to eat them sparingly, even if you’re not frying them, as they can cause blood sugar levels to rise. Still, the occasional potato, particularly if you choose the purple ones with their anti-inflammatory proanthocyanidins, they’re not a bad choice. Bake potatoes at 300 degrees Fahrenheit to prevent inflammation-causing acrylamides from forming.

Spinach

Just one-half cup of cooked spinach provides 3 grams of protein, not to mention lots of other nutrients. Add to pasta, soups, sandwiches, wraps, curries, stews and more.

Bean Sprouts

Mung bean sprouts contain 2.5 grams of protein per cup of cooked sprouts. Top your favorite Asian-style noodle dish with a large handful of beansprouts to kick up the protein in your meal.

Corn

Like soy, corn is heavily genetically-modified so it is best to choose organic. This delicious vegetable contains 2.5 grams of protein per half-cup of corn. Eat corn straight off the cob or add it to cornbread (also made with organic cornmeal), soups, stews and chili.

Avocado

These delicious and versatile veggies, which are technically fruits but most people use them like vegetables, offer 2 grams of protein in a half avocado. That guacamole is looking like a delicious and nutritious option, isn’t it? Add to sandwiches, wraps, salsa or blend with fruit or cocoa and a sweetener and use as a base for plant-based ice pops or ice cream.

Broccoli

There are 2 grams of protein per half cup of cooked broccoli. Marinate cooked broccoli in olive oil and garlic, lemon zest and a pinch of sea salt for a delicious antipasto-style appetizer. Add broccoli to soups, stews, curries, stir-fries and most other foods.

Brussels sprouts

These trendy veggies contain 2 grams of protein per half cup of cooked Brussels sprouts. Enjoy cooked Brussels sprouts on their own or atop rice or quinoa dishes, or add to salads.

Is It Healthiest to Live in the City, Suburbs or Country?

When it comes to city vs. country, rural dwellers often argue that their air is cleaner and their lives are healthier. Quick on the rebuttal, urbanites often remind their rural and suburban friends that they walk more, bike more and generally live more active lifestyles out of necessity.
So what’s really the healthiest place to live: A big city, a small rural town, or something in between (an American suburb)? Here’s what experts say on the subject, and what factors come into play.

AIR QUALITY

One of the first factors people often consider when thinking about health in big cities is the potential for poor air quality. In fact, this is indeed a major concern. While some cities are better than others, most urban areas are full of car emissions, air pollution, secondhand smoke and other icky pollutants. 
2017 study found, unsurprisingly, that air quality improves the farther away one gets from a big city. And a lot of factors play into urban air quality; perhaps surprisingly, according to a ranking by the American Lung Association, the American cities with the worst air quality weren’t dense urban cores like New York and Chicago, but Fairbanks, AK, Bakersfield, CA, Long Beach, CA and Hanford, CT.
That said, even if you live in a big city, it’s possible to ease the pressure on your lungs pretty easily. By living in an urban neighborhood with plenty of trees, parks and green space, you can greatly reduce your exposure to air pollution. Trees really are magical!

ACTIVITY LEVEL

There is one area of health in which cities are the clear winner: Activity levels. People living in cities are generally more active in general, as most errands and daily trips can be accomplished by walking or by taking public transport, an experience which also requires a lot of physical activity. A recent study found that areas with increased intersection density — that is, a walkable layout with a traditional street grid — has lower levels of obesity, diabetes, high blood pressure and heart disease.

RISK OF ACCIDENTS

Finally, the risk of dying from an accident cannot be discounted in the battle between city versus country. Many country folk express distaste for issues such as crime, which can definitely be a component of city life. However, being injured as a result of violent crime is much less of a concern than dying in an automobile accident, which is a risk that suburban and rural dwellers take on a daily basis.
“Whether you live in rural areas or the city, you’re much less likely to die from a gunshot wound — either from someone else or self-inflicted — than you are in a simple accident,” reports Time. “Especially car crashes, which make up the bulk of unintentional injury deaths — motor-vehicle-injury-related deaths occurred at a rate that is more than 1.4 times higher than the next leading cause of death.”

THE BOTTOM LINE

Everyone should live in the area in which they feel most comfortable. The impact of stress on health shouldn’t be discounted either — if living in one type of community stresses you out, it’s probably best to simply live where you want to live.
However, if we take statistics into account, the best city to live in would be a small, clean city with a walkable downtown. Some suburbs fit that bill, as do some more medium-sized cities.

Why You Need Aloe Vera If You Have Heartburn or Indigestion

No one likes a tummy ache nor the heartburn or indigestion that can accompany it. Beyond the discomfort and disruption to your lifestyle and routines, problems with your gut and digestion are a big deal for overall health. After all, you need a smooth functioning digestive system to optimally absorb your nutrients, fuel your body with those essential nutrients, maintain your energy, aid in detoxifying your body, and experience normal bowel movements.
In addition, the line of communication between your gut and your brain is a two-way street and a path that scientists have identified as being critical for physical, mental, and emotional health. The messages that are transmitted via this avenue help to keep your gut environment in balance and thus keep your tummy in prime condition.
That’s where aloe vera comes into the picture. 

HEALTH BENEFITS OF ALOE VERA

People have been enjoying the health benefits of the aloe vera plant for about 5,000 years. Yet it’s only been in recent decades that researchers have extensively studied and reported on why this succulent is so helpful. Aloe vera is rich in nutrients—more than 200, in fact—including vitamins A, C, and E as well as B vitamins, calcium, copper, magnesium, manganese, potassium, sodium, zinc, and much more.
Of course, your food choices are a major factor in whether you will experience indigestion or heartburn. Avoiding or limiting your consumption of foods known to cause or contribute to these digestive issues, such as spicy foods, alcohol, fatty foods, and many processed foods, can go a long way to maintaining a healthy gut.
How does aloe vera help heartburn and indigestion?
Aloe vera has an ability to enhance digestion and improve absorption of nutrients. One reason for these benefits is the presence of two specific enzymes: amylase, which metabolizes sugars and starches; and lipase, which helps break down fats. These processes help keep your stomach and intestinal environments in balance.
The presence of a polysaccharide called acemannan is a major component in assisting digestive health. Acemannan is a unique compound among all aloe plants and is mainly responsible for the health benefits of aloe vera. It is found only in the inner leaf of the plant, which is why it’s important to only purchase products that contain the inner leaf of the aloe vera.
Another way aloe vera helps keep your stomach in balance is by working to harmonize pH levels throughout the body. This assists in reducing irritation and inflammation and promotes the healing of cells that have been damaged by acid reflux.
One more benefit of aloe vera for digestion is that it promotes a healthy intestinal flora by supporting the beneficial bacteria (probiotics) that live in the gut. Probiotics are living microorganisms that need to be nourished to thrive, and aloe vera provides nutrition for these gut bacteria.

HOW TO USE ALOE VERA FOR HEARTBURN AND INDIGESTION

You can take aloe vera in several forms.
One is to drink it as a juice (organic is recommended). Choose aloe vera juice that has been made from the inner leaf only or a whole leaf product that is verified to be free of aloin. The substance aloin can have a laxative effect.
You can also find aloe water and aloe powders.
Use aloe vera products as recommended by the manufacturer or by your healthcare provider, based on your specific needs and health situation.

8 Triggers That Could Be the Cause of Your Chronic Daily Headaches

Headaches can be so mysterious…one moment you feel totally normal and the next you’re out of commission, head in your hands wondering what brought it on in the first place. For unlucky chronic daily headache sufferers this is an everyday event.
While headaches may seem to come and go at random, in truth, there are a number of distinct causes and habits that can trigger them, including certain foods, daily stressors and bad posture. If you suffer from chronic daily headaches, I encourage you to take control — learn your triggers, unlearn bad habits and routines, and open yourself up to all the pain-free days to come.

WHAT ARE CHRONIC DAILY HEADACHES?

Chronic daily headaches” is an umbrella term that refers to how often headaches occur and how long they last. By definition, headaches are considered chronic when they occur 15 days or more per month, for longer than three months — in other words: more often than not. They may last for only a few minutes or for hours at a time. Here are a few specific conditions that fall under the umbrella of chronic daily headaches:
  • Chronic Migraine: A pulsating, throbbing sensation alongside nausea, vomiting and sensitivity to light and sound, mild to severe, may affect one or both sides of the head.
  • Chronic Tension-Type Headache: Affects both sides of the head, can be mild to severe, causes pain that feels pressing or tightening, but not pulsating like a migraine.
  • Hemicrania Continua: Affects only one side of the head and is daily and continuous, no pain-free periods, moderate pain with spikes of severe pain.

WHAT TRIGGERS THEM?

Cold temperatures, alcohol, too much time at the computer…headaches are directly influenced by so many bad habits. These headache triggers are various, commonplace and can be mild, moderate or severe in terms of pain.
Some risk factors have also been known to increase your likelihood of developing frequent headaches in the first place. These risk factors include anxiety, depression, sleep disturbances, obesity, snoring, overuse of caffeine or medication and other chronic pain conditions. Here are the eight most common triggers of chronic daily headaches: 

1. You’re stressed.

Stress is the number one reason people have headaches — no doubt about it. Stress triggers a rush of hormones that put your body into a state of tension and aggravation, tightening all your muscles and triggering tension headaches. Dealing with headaches? You’ll want to get your stressors under control.

2. You’re dehydrated.

The first big sign of dehydration is a headache, along with inability to focus and decreased energy levels. To manage this, try getting more water from the foods that you eat! A few great options include watermelon, cucumber, grapefruit and strawberries — yum!

3. You have a hormonal imbalance.

Hormones…the root of it all. Particularly in women, monthly fluctuations of progesterone and estrogen affect everything from how your skin looks to your energy levels. Menstrual headaches are common, but if they last longer than a couple of days you could be dealing with a serious imbalance. Look at making changes to your diet to balance your hormones naturally.

4. You’re anemic.

Low levels of iron limit your red blood cells’ ability to move oxygen around the body. In severe cases, your headaches may become even more frequent and even more painful. Manage your anemia by enjoying foods that are rich in iron. 100 grams of spinach contains more iron than the same amount of red meat!

5. Your circadian rhythm is off.

Consistent lack of sleep can cause tension headaches. Why? Insomnia releases stress hormones (see #1) which bring with them headaches. Similarly, if your body clock is off due to extended travel or a change in timezones, you’ll experience the effects. 

6. You’re overdoing the caffeine.

A little bit of caffeine can help a headache, but too much can trigger them instead. Ideally, you should consume caffeinated drinks no more than two days a week — I know, I know. Start by replacing coffee with a healthier alternative like green tea, then wean yourself off it to a more manageable level.

7. You’re taking painkillers too often.

Taking ibuprofen or Tylenol here and there to manage a headache isn’t a problem, but if you have chronic daily headaches using them daily can actually be damaging to your kidneys and liver. Simultaneously, taking painkillers on a regular basis can actually cause headaches — it’s a vicious cycle! 
8. High blood pressure.
This one feels too obvious. . .The extra pressure of your blood actually increases pressure in your head as well, causing headaches. If you deal with high blood pressure, look into medication or lifestyle changes that can calm the issue.

HOW CAN I GET RID OF THEM?

First things first, name the triggers. Keep a headache diary (either on your phone or a notepad) to document headaches and what may have caused them. Note when they started, now long they lasted and what you were doing at the time, including diet, exercise, sleep, sexual activity and menstrual patterns.
Once you have a clearer understanding of your potential triggers, try to eliminate or avoid them as much as possible. Is your morning cup of coffee sending you into a spiral later in the day? Start weaning yourself off of it. Do you have a tendency to skip meals, either on accident or purposefully? Balance your diet and eat meals at the same time daily.
Second, manage your physical wellness. Regular physical activity can improve your physical and mental wellbeing and reduce stress and anxiety. As such, walking daily, going for a swim a few times per week, or weightlifting in the gym can make a massive difference in your overall health and your headaches. This is also the time to prioritize your sleep.
Third, reduce stress as much as possible. Stress can easily cause and aggravate headaches, causing a downward spiral. Practice meditation, create space for leisure and spend time with family and friends. This is crucial to your health!

WHEN SHOULD I SEE A DOCTOR?

Occasional headaches are common and usually require no more medical attention than a mild painkiller such as ibuprofen. If your headache pattern changes or your headaches worsen, or you have more than two headaches a week and you find yourself taking painkillers often, consult your doctor.
Seek medical care if your headache is sudden, unexpected and severe, accompanies a fever, stiff neck, seizure, confusion, double vision, numbness or difficulty speaking, or if your condition follows a head injury.

Why you should eat vegetarian—and not just because it’s healthier

New research shows the other benefits of a vegetarian diet
A vegetarian diet won’t just help to keep your waist slimmer — it’ll also keep your wallet fatter.
Researchers from the European Association for the Study of Obesity compared a vegetarian diet with the Mediterranean diet, which is based on eating habits of those in Greece and Italy and relies heavily on fish and fruits and vegetables, and the so-called “U.S.-healthy diet” based on government-distributed dietary guidelines. And on average, someone following a vegetarian would have spent $2 less per day.
To produce the analysis, researchers created two-week menu plans assessed for their nutritional quality and used the cheapest price available from Amazon (AMZN). While all three diets were comparable in terms of nutritional quality, the vegetarian diet only cost $15.40 per day on average, versus $17.00 for the U.S.-healthy diet and $17.30 for the Mediterranean diet.
The researchers’ findings echo previous studies that have shown that vegetarians discover major savings from their eating habits. A 2015 study published in the Journal of Hunger and Environmental Nutrition calculated that meat-eaters spending roughly $750 more per year on food-related costs.
Of course, these studies don’t capture all of the savings that will come about from a vegetarian diet, such as reduced health-care costs from the healthier diet. Researchers from the University of Oxford estimated that Americans would save $250 billion if they chose to stop eating meat.
But America is a long ways away from realizing those savings. As of 2016, only 5% of the country’s population followed vegetarian or vegan diets.
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The Top 13 Food Sources of Vitamin K

Most people try to get enough calcium or vitamin C in their daily diet, but few people give any consideration to vitamin K. Perhaps that’s because most people haven’t even heard of this essential nutrient.

SO WHAT EXACTLY IS VITAMIN K?

Vitamin K is a vitamin, obviously. And what that means is that it is essential to life—it’s not optional. We need all vitamins for our survival. In the case of vitamin K, it is an antioxidant that helps to destroy harmful free radicals linked to aging or disease. This nutrient is also critical to building strong bones, so you’ll especially want to ensure you’re getting enough of the nutrient if you’re experiencing or at risk of experiencing osteoporosis.
Vitamin K is also involved in healthy blood clotting because it is required to make blood-clotting factors in your body. If you bleed excessively, you may be deficient in vitamin K. The nutrient is also involved in preventing heart disease—insufficient vitamin K may cause the blood vessels to become hard and narrowed with deposits. 
This integral vitamin also has anti-cancer properties. It seems to work by preventing the growth of tumors either on its own, but also when it is used in conjunction with radiation. Vitamin K has also been found to prevent cancer from spreading throughout the body. Of course, it should only be used as part of a cancer treatment when under the guidance of a professional.

SIGNS AND SYMPTOMS OF VITAMIN K DEFICIENCY

Atherosclerosis (hardening of the arteries)
Bleeding Excessively
Bone Fractures and Breaks
Cancer
Heart Disease
Osteoporosis
Tooth Decay
Wounds Don’t Heal Well

TOP FOOD SOURCES OF VITAMIN K

There are many excellent sources of vitamin K (vitamin K1), which include:
Kale (1 cup) 1062 micrograms
Spinach (1 cup) 888 micrograms
Mustard Greens (1 cup) 829 micrograms
Collard Greens (1 cup) 772 micrograms
Beet Greens (1 cup) 696 micrograms
Swiss Chard (1 cup) 572 micrograms
Turnip Greens (1 cup) 529 micrograms
Parsley (1/2 cup) 498 micrograms
Broccoli (1 cup) 220 micrograms
Brussels Sprouts (1 cup) 218 micrograms
Romaine Lettuce (2 cups) 96 micrograms
Asparagus (1 cup) 91 micrograms
Basil (1/2 cup) 88 micrograms
The primary sources of vitamin K2 include: fish, eggs, meat and fermented foods; however, if you boost your gut health, the beneficial bacteria found there can manufacture vitamin K2. Eating more fermented foods supplies the body with vitamin K2 while boosting beneficial bacteria that can manufacture the vitamin.
Eating more fermented foods like sauerkraut, miso, natto, yogurt, kimchi and others are the best way to boost beneficial bacteria and your gut health.

HOW MUCH DO YOU NEED?

The recommended dietary intake (RDI) is around 80 micrograms for both women and men. Nutrition experts typically recommend between 80 and 100 micrograms. Some people are more at risk of a deficiency because of other health conditions that predispose them to vitamin K deficiencies. They include those with bowel obstructions, colitis or chronic liver disease. Of course, if you are on anticoagulant therapy you should consult your doctor prior to supplementing with the vitamin.

WHAT IS THE BEST FORM OF THE VITAMIN?

Food is always the best form of any vitamin so I encourage you to eat more of the foods mentioned above, but if you need to supplement you’ll want to get vitamin K or vitamin K2, but not K3, which is also known as menadione), since it is synthetic and has been linked to some side-effects. The natural forms of vitamin K are superior.
You can also boost your body’s ability to manufacture vitamin K by improving the health of your gut since some probiotics in the gut are able to manufacture vitamin K.