By Dr. Mercola
A recent CNN article 1 lists 25 ways to improve health. Some suggestions certainly have merit, but the most notable were the ridiculous article that included advice and the fact that excluded some of the most important tips.
Actually, this is not surprising, since the media are nothing but the reflection of corrupt medical paradigm that focuses on treating symptoms rather than treating the root cause of the disease.
So here I bring my own list of the 12 strategies lifestyle that I can make a big difference in your health, and you are faced with most disorders that are the core of most health problems .
# 1. Add sprouts to Your Food
One of the most nutritious sources of energy that can add to your diet are sprouts. They are a “super” food that many ignore or have stopped using long. In addition to its nutritional profile, germinating are also easy to grow yourself at home as you do not need a garden to do so.
They can be more than 39 times the nutrients of organic vegetables grown in your own garden and allow your body to extract more vitamins, minerals, amino acids and essential fats in the foods you eat. During germination, minerals such as calcium and magnesium, bind to the protein, making them more bioavailable.
In addition, both the quality of the protein as the fiber content of grains, nuts and seeds germinate increase when. The content of vitamins and essential fatty acids also dramatically increases during the germination process. The sunflower seed sprouted broccoli and peas tend to top the list of all the seeds that can germinate and are 30 times more nutritious than organic vegetables. Although it can germinate seeds, nuts and grains in general different all have almost the same beneficial attributes:
- Enhance cell regeneration
- Powerful sources of antioxidants, vitamins, minerals and enzymes that protect it from damage caused by free radicals
- Alkalizing effect on your entire body, believed is what protects you from diseases, including cancer (many tumors are acidic)
- Abundantly rich in oxygen, it also helps protect against abnormal cell growth, viruses and bacteria can not survive in an oxygen-rich environment
Planting and Growing Sprouts From Home
Used to grow sprouts in jars with a ball over ten years, but quit. I am firmly convinced that cultivate the soil is much easier and produces much more abundant and nutritious food. It also helps save more time. With ball-shaped jars needed rinse several times a day to prevent mold grow. The space was also reduced. Currently, culture trays as I show below every 2-3 days and to produce all the food in jars into a ball, we would need dozens.
I am in the process of gathering more specific videos for use in future articles, thinking whet your appetite, here I show some photos.
A point to plant grass seed wheat and sunflower
- After two days of being soaking
Grass seeds wheat and sunflower
- 31/2 days after germination
Sprouted sunflower seeds and peas
- 3 days until they are ready to be harvested
Sprouted wheat grass seeds and sunflower
- Ready for harvest
My two favorites are germinated peas and sunflowers. They provide the highest quality protein you can eat. Sprouted sunflower seeds also contain a lot of iron and chlorophyll, the latter helps detoxify your blood and liver. Seeds, sunflower seeds are among the best in terms of nutritional value and germinate increase their nutritional value up to 300 to 1.200 percent. Likewise, peas germinated improve the bioavailability of zinc and magnesium.
I’ve been germinándolos past few months and have dramatically improved the nutrition of my meals, which are the salads at lunch. They are the perfect complement of fermented vegetables. My salad consists of about half a pound of sprouted sunflower, four ounces of fermented vegetables, half a large red pepper, several teaspoons of raw organic butter, a little red onion, an avocado and about three ounces of salmon or chicken . It’s my main meal. In the afternoon, usually only as a macadamia nuts and coconut candy, and a green vegetable juice 16-32 ounces. Occasionally I break this diet to go eat at a restaurant with my friends.
# 2. Fermented Foods Make a Basic Food
The importance of intestinal flora and the influence it has on your health can not be ignored. Your gut is home to countless bacteria, both beneficial and pathogenic. These bacteria outnumber cells in your body are at least 10 and maintain a balance between good bacteria and bad bacteria are the foundation of good physical, mental and emotional health-. In fact, their bowel literally works like a second brain and even produce more neurotransmitters in your brain serotina.
Fermented foods are essential for maintaining a healthy gut. The cultivation process occurs, also known as probiotics beneficial microbes that help balance your intestinal flora. Fermented foods are also some of the best binders available, capable of removing a wide variety of toxins and heavy metals. Only a quarter cup of fermented vegetables a day is enough for most people. Ideally, including a variety of fermented foods as each inoculated your body with a variety of different microorganisms.
To learn how to ferment their vegetables yourself, see this article where I talk to Caroline Barringer , a practitioner of Nutritional Therapy and expert in the preparation of food prescribed in the Nutrition Program Syndrome and Psychology (GAPS ) Dr. Natasha Campbell-McBride. We are currently finishing up some new DNA sequencing experiments in our new high doses of vitamin K2 with a culture of initial probiotics.
# 3. Optimize your vitamin D levels by Means of Appropriate Solar Exhibition
Vitamin D, once only related bone diseases such as rickets and osteoporosis, is currently recognized as one of the most important factors to human health.
There are only 30,000 genes in the body and it has been shown that vitamin D influences over 2,000 of them. That’s one of the main reasons that also influences many diseases, including diabetes, depression, heart disease and cancer, to name a few. And while many people focus on the super kamagra of vitamin D is important to know that the ideal way to optimize your vitamin D is not through a pill, but allowing your body to do what it is designed to do-create Vitamin D through sun exposure (or a safe tanning bed).
Sunlight is far superior to supplements for many reasons:
- It is natural. Our ancestors optimizaban levels of vitamin D through sun exposure, not obtained from food. Although vitamin D is found in some foods of animal origin, is in relatively low amounts and from what I know, there was no ancestral population to prosper with oral sources of vitamin D
- When you expose your skin to the sun (it sunbathes), your skin also synthesizes high amounts of cholesterol sulfate , which is very important for cardiovascular health. In fact, Dr.. Stephanie Seneff , believes that high LDL and its relation to heart disease could actually be a symptom of cholesterol sulfate deficiency. Sulphur deficiency also promotes obesity and health problems related to diabetes
- Most experts believe that to get vitamin D from exposure to sunlight can not be overdosed, as your body has the ability to self-regulate the production and produces only what you need
- When taking high doses of vitamin D, also need to increase consumption of vitamin K2 whether you get from food or supplements, in order to maintain a good relationship. These two work together nutrient deficiency and vitamin K2 is what actually causes the symptoms of vitamin D toxicity, including inadequate calcification which can lead to hardening of the arteries
- Sunlight has many additional benefits that are not related to the production of vitamin D
# 4. Intermittent Fasting
It has long been known that calorie restriction can improve risk markers of metabolic disease and increase life expectancy of certain animals.
Latest research suggests that intermittent fasting can provide the same health benefits that caloric restriction, which could be useful for those people who find it hard to reduce your daily caloric intake. I think it’s one of the most powerful interventions exist and if you have trouble controlling their weight and health problems. One of the main reasons is because it helps to change your body so burning sugar / carbs to fat burning mode and use the latter as its main fuel.
Research has also shown that fasting can increase the production of the human growth hormone (HGH), also known as the “hormone of the year”, which plays an important role in maintaining health, fitness and longevity, promotes increases muscle growth and fat loss by speeding up the metabolism. Other health benefits of intermittent fasting include:
|Normalizes its sensitivity to insulin and leptin, which is very important for optimal health
||Improves biomarkers of disease
|Normalizes the levels of ghrelin, also known as the “hunger hormone”
||Reduces inflammation and fights free radicals
|Lowers triglyceride levels
||Preserves the proper functioning of memory and learning
A simple way to incorporate intermittent fasting to their lifestyle is putting schedule your meals to allow regular periods of fasting between them. To be effective, the duration of the fast should be at least eight hours. This means you can eat only between 11 am and 7 pm daily, as an example, Essentially, this amounts to skip breakfast and make lunch your first meal of the day.
# 5. Stir in Training High Intensity Intervals in your Exercise Routine
Increasingly convincing research shows that the ideal form of exercise are short bursts of high intensity exercise. Not only is better than exercises conventional cardio as effectiveness and efficiency, but also provides health benefits that simply can not get aerobics, as a tremendous increase in the production of human growth hormone (HGH), also known as the “hormone of the year”, which is essential for optimal health strength and vigor.
It has also been shown that high intensity exercise (HIIT for its acronym in English) significantly improves insulin sensitivity, increases fat loss and increase muscle growth. Best of all, is that high intensity exercise is so efficient, you can get all the benefits in just one session of 20 minutes, from start to thin, making up two or three times a week.
The key factor that makes this type of exercise something so efficient is the intensity. For best results, you need to work at maximum intensity, with rest periods between each blast. If you are using exercise equipment, I recommend recumbent bike or elliptical machine for your exercise at high intensity intervals, although you can also use a treadmill or running outdoors.(Note that if you intend to run outdoors, must be heated before doing so. Also, unless you are an athlete, I would recommend enough not to run, since many people are hurt by it without knowing how.)
You can also modify your workout routine to turn up the intensity. This is done by lowering the intensity . The super slow movements allow your muscles, at a microscopic level, enter the maximum number of crosslinks between the filaments of the protein produced in muscle movement bridges.
An important supplement that will help you get the most from high intensity training is to avoid fructose . If you eat sugar or fructose, especially two hours after exercise, increase somatostatin (also known as the hormone that inhibits growth hormone), which in turn destroys the production of growth hormone usually obtained exercise high intensity.
So it is best to avoid sports drinks, juices, products of improved water and other drinks that contain fructose and drink only purified water. If you need to replenish electrolytes, coconut water is an excellent alternative but is only recommended if you are doing high intensity exercises are sweating a lot. Otherwise, the high sugar content may be counterproductive.
# 6. Dream High Quality
Sleep is such an important part of your overall health and no amount of healthy food and exercise can counteract the harmful effects of poor sleep habits. Lack of sleep has been linked to many diseases, including loss of short term memory, behavior problems, weight gain, diabetes, increased risk of heart disease and cancer.
Lack of sleep also promotes premature aging by interfering with the production of growth hormone, normally released by the pituitary gland during sleep (and during high-intensity exercise Peak Fitness for just mentioned). Growth hormone helps you look and feel younger.
Most people need about seven to eight hours of sleep per night, but sleep needed is highly individual and tends to vary depending on your current health and your stress levels. If you feel tired on waking or feel you need to take a nap during the day, then you’re probably not getting enough sleep.
Whether you have trouble sleeping, you wake up often or feel that does not rest well when despierta- or maybe just want to improve the quality of their sleep-I recommend you check my special report on how to improve sleep hygiene .
If you feel well rested in the morning, it’s a good sign that your sleep habits have no problem. If not esr well, maybe you should investigate a little more about your sleep patterns. The ZEO is a novel device that measures the dream that allows you to make a personalized study about his dream from the comfort of your home. The beauty of this device is that it allows you to evaluate how sleep affects the various factors. For example, you can evaluate how it is affected sleep over a cup of coffee in the afternoon or how to use the computer after some time may have an impact on your sleep.
You can have a look at my 33 recommendations to improve sleep and evaluate the effects of each if desired. We recommend using less expensive mobile managers dream since that allow you to scan your brainwaves without transmitting the information until morning you wake up and have to do to your smartphone or your tablet through Bluetooth manually.
# 7. Make Contact with the Ground
Did you know that the energy of the earth can help you lead a healthier life? The concept is known as contact with the ground or grounding, which is simply walking barefoot, putting your body in contact with Earth. You can connect any part of your skin with Earth, but one that especially powerful and is the center part of your foot, a point known to acupuncturists as Kidney 1 (K1). It is a well known point that connects all meridians of acupuncture and essentially connects all parts of your body.
Compelling research shows that lack of contact with the ground has to do with increased rates of modern diseases.
When you are in contact with the ground, there is a transfer of electrons from Earth to your body. And these free electrons are probably known to man the most potent antioxidants. Any free radical found in their tissues immediately be neutralized electronically . This occurs because electrons are negative, while free radicals are positive, so they cancel each other.
Another important discovery and one of the most recent is to make contact with the earth thins your blood, making it less viscous. This can have a profound impact on cardiovascular disease, which currently are the number one cause of death in the world. Virtually every aspect of cardiovascular diseases has been correlated with high blood viscosity. You can also help protect against blood clots.
The ideal location to walk barefoot is the beach, near water, sea water is an excellent conductor. Your body is also composed mostly of water, so make a good connection. The second best place would be a lawn, especially when covered with dew, which is very early in the mornings. Concrete is good conductor as long as it has not been sealed, painted concrete does not allow electrons to pass very well. The materials such as asphalt, wood and insulators such as plastic and the soles of your shoes, do not allow the passage of electrons and are not suitable for connection to the land.
Exercising barefoot outdoors is one of the most powerful, wonderful and cheap ways to incorporate this tool into your daily life and also help repair tissue and decrease muscle pain caused by exercise.
# 8. Take Purified Water
Your body needs a constant supply of water daily to feed all waste filtration systems designed by nature to keep the body healthy and free of toxins. Your blood, your kidneys and liver need a source of clean water to detoxify your body from toxic exposures with which it comes in contact every day.
When your body gives water containing filtered toxins from the plastic, bio chlorination, volatile organic compounds or water contaminated with pesticides, fluorine or prescribed medications, is making your body work twice in detoxification, because you must first detoxify the water you are taking, before this can be used to power their detoxification organs.
Clearly, the most effective way to help your body avoid and eliminate toxins is providing the cleanest, purest water you can find. This can be achieved by installing one or more types of water filtration systems in your home.
If your budget is limited and can only buy a filter, no doubt in the minds of most experts that the shower filter is the most outstanding product you can buy for filtration of water, it is even more important than filtered tap water. This is because the damage incurred through the skin and lungs exceeds the harm caused by drinking water (which ultimately gives your body the option of fighting the toxins in your organs of elimination.)
An even better with the problem of chemicals and toxins in your water supply solution is to install a water filtration system in your home. There is only one water line coming into your home. Put a filter is the easiest and simple strategy you can implement to take control of their health by ensuring that water and air in your home are as clean as possible.
# 9. Limit Consumption of Processed Foods and Replace with Healthy Fats Carbohydrates
Two of the most powerful nutritional interventions that I know are 1) limit or eliminate the consumption of processed foods and 2) replace the intake of carbohydrates and excess protein with healthy fats . Beneficial fats include avocados , coconut oil, olives, olive oil, butter and nuts.
Alaska salmon is also a source of nutrition, as it provides omega-3. As a rule, when you reduce carbohydrate intake, needs to increase fat intake. Both are sources of energy you need, but fats are most appropriate source of energy than carbohydrates. Replace carbs with more protein is not a good option because it can produce adverse hormonal changes similar to those from burning carbohydrates.
For a list of foods to eat and foods to avoid, take a look at my nutrition plan. Generally speaking, you should base your diet on whole foods, preferably organic, locally grown and are not processed, for better health benefits and better nutrition, you should eat a good portion of their food in its raw form.
Processed foods are rich in fructose, not to mention artificial additives. All forms of sugar (but fructose in particular) have toxic effects when consumed in excess, causing multiple disease processes in your body, an example is insulin resistance, a major cause of chronic diseases and premature aging. Replacing carbohydrates with healthy fats also optimize your insulin and leptin, which is the key to control your weight and improve your health.
Most people consume too much protein. Like many areas of health there is an “ideal” dose that provides the most benefits and fewer side effects. Dr. Rosedale believes that the ideal amount is about one gram per pound of lean body weight unless you are pregnant or a professional athlete. But that the level on which will do more than just meet the needs of amino acids in your body without sacrificing your health.
# 10. Avoid Toxins
One could write many books on modern toxic exposures, but although it may be impossible to list every possibility with the avoidance major threats could be a step forward. In general, this includes rid of cleaning products for home, personal care products, flavorings, bug sprays, pesticides and insecticides garden, just to mention a few and replace them with non-toxic alternatives, some of the most dangerous that can be found include:
- Mercury found in dental amalgams and fish
- Fluorine: . found in toothpaste, the water Florada, non-organic food (due to the widespread use of fluoride based pesticides For example, iceberg conventionally grown lechiga contains up to 180 ppm of 180 times fluoro- more than recommended in the water).
- EMF: Exposure to electromagnetic fields is becoming more common and can interact unfavorably with their biology.So please take a look at my articles I have written on this topic to learn more.
- Bisphenol-A (BPA) and bisphenol-S (BPS): used to make polycarbonate plastics, bisphenols are chemicals that mimic estrogen and can leach into your food and drinks in plastic containers that contain them. These chemicals are known to be particularly dangerous for pregnant women, infants and children. To prevent toxins from the plastic as the bisphenols, you choose to use glass containers instead of plastic, especially in the case of products containing foods beverages or products for pregnant women, infants and children. This is also the case of canned products, which are the main source of exposure to BPA (and possibly other chemicals), so long as you possibly can, choose products in bottles and not in cans or opt for things Fresh. Another good idea is to get rid of plastic teethers for babies and instead buy varieties of wood or fabric.
- Phthalates: soft found in plastics such as polyvinyl chloride (PVC), as well as many toiletries including shampoo, toothpaste and cosmetics. Phthalates are among the most common endocrine disruptors that have been discovered so far and have been linked to a wide variety of developmental effects and reproductive problems.
# 11. Be Good Tool for Coping with Stress
Research has linked emotional stress with a wide variety of health problems, including physical pain, chronic inflammation 2, stillbirths 3 a low immune function, increased blood pressure, an alteration in brain chemistry, increased growth tumor in Apriland more. Even conservative Center for Disease Control (CDC) reported that 85 percent of all diseases have an emotional element.
Clearly, it is not possible or even desirable to eliminate stress completely. However, you can work to give your body the tools to compensate the bioelectrical short circuit can cause an alteration in many of the most important systems in your body. Using techniques of psychological energy as the Emotional Freedom Technique (EFT) can help you reprogram the way your body responds to the inevitable stressors of daily life for these “little things” re not pose a threat to your health .
Regular exercise, sleep and meditation are also important “safety valves” that can help you manage your stress. The EFT is similar to acupuncture, which is based on the concept that life energy flows throughout your body through invisible pathways known as meridians. The EFT stimulates different meridian points on your body, touching the tips of the fingers and being stimulated through verbal statements. This can be done only under supervision of a qualified therapist in May . Because stressors often connected to physical problems, many diseases and other symptoms may also improve or disappear.
# 12. Replace the Drugs Natural Alternatives that Hagan Against the Leading Cause
Last but certainly not least, replace drugs with natural alternatives, or even better cope with the lifestyle factors that are causing health problems in the first place is the best thing to do if you want to avoid becoming part of the statistics of mortality from medications or diseases.
The drugs are known to cause about 125,000 deaths annually in the United States when taken as prescribed . This is not surprising when you consider that the average drug label lists 70 potential adverse reactions.
In general, medications are 6,200 times more likely to kill compared with nutritional supplements and a chance of killing him 7,750 times higher compared with herbal remedies. According to the National Information System Poison 6 of the United States, the following categories of drugs are among the most lethal:
|Analgesics, sedatives, hypnotics and antipsychotics
||Combinations of paracetamol
The vast majority of health problems really are the answer to improper lifestyle-what we have already discussed in this article. Type 2 diabetes, for example, is not only completely preventable, but is practically 100 percent reversible by diet and exercise. It has even been shown that cancer also reacts to these measures. Scientists are seriously looking for a number of alternative dietary treatments, such as diet type ketogenic and anti-angiogenesis.
For example, research conducted by Dr. Dominic D’Agostino found that laboratory animals fed a diet free of carbohydrates, reacted to a highly aggressive metastatic cancer better than those treated with chemotherapy.
The reason that a ketogenic diet has a dramatic (and fast) effect is that every cell in your body glucose feed. This includes cancer cells. However, cancer cells have a fatal flaw, metabolic flexibility have no difference from normal cells and can not adapt to using ketone body to feed as do other cells.
So when feeding alters and becomes what is known as “adapted to fats”, your body begins to feed fat rather than carbohydrates. When changing the carbohydrate by fat, starve the cancer, because it is no longer alimentando- with glucose and stops growing. Intermittent fasting, which we discussed, is one of the most powerful ways I know to change mode or fat burning fat suit.