5 Healthy Drinks To Add To Your Diet

 

When people get tired of drinking water, they often choose to drink sodas or other types of unhealthy drinks filled with overwhelming amounts of sugar. Although it’s completely normal to get sick of water from time to time, you should be more careful when you choose to use as a substitute for it. 

 

However, you should be aware that nothing can replace water. It’s without a doubt the healthiest option and is needed by your body in order to function properly. Nevertheless, if you’re looking to add some variety and spice up your waterlogged palette, then you should consider adding these five healthy drinks to your diet.

Orange Juice

Drinking a glass of fresh squeezed orange juice in the morning is the perfect way to start your day. Some people don’t want to put in the effort to prepare orange juice on a regular basis. If you don’t have enough motivation to do so, then at least try to make it when it will be most useful. For example, making it during allergy season is always a good idea, since this drink is known for soothing season allergies, thanks to its quercetin and vitamin C content.

 

It’s also worth mentioning that because this drink is an excellent source of vitamin C, it can strengthen your immune system and make you less vulnerable to different diseases. If you’re buying orange juice instead of making it yourself, make sure to buy the calcium-fortified version, as that will provide you with more health benefits, such as improved bone health.

Green Tea

The next time you feel like drinking a cup of coffee, try to prepare a cup of green tea. Not only will this provide you with the energy boost that you would seek in a cup of coffee, but it will also provide you with some great health benefits. 

 

Green tea represents a great source of polyphenols and flavonoids, which are natural antioxidants that help protect your cells from various harmful substances. Due to its high antioxidant content, green tea can reduce the risk of serious health problems, such as heart disease and cancer.

 

Due to the fact that green tea contains fluoride, it can have a positive impact on the health of your teeth. Additionally, the flavonoid content of this drink can improve your bone health.

Pomegranate Juice

Pomegranate juice has become increasingly popular during the last several years. Not only is this drink very tasty and refreshing, but it also offers a lot of different health benefits. Some of the most notable health benefits of pomegranate juice include improved heart health, strengthened immune system, and lower risk of cancer. Consuming this drink on a regular basis can also help you maintain normal blood sugar levels, as well as normal blood pressure levels. If you’re not making your own pomegranate juice, then you should be careful when buying it. Some manufacturers dilute the drink with other liquids or add excess sugar.

Low-Fat Milk

As a child, you were encouraged to drink milk because of its vitamin D and calcium content. However, low-fat milk can be a great drink for grown-ups as well. The low-fat varieties of this drink will provide you with many essential micronutrients. 

 

It will also provide you with all the macronutrients you need (protein, carbohydrates, and fat). Another great thing about low-fat milk is that it will help you feel full for an extended time period, which will surely prevent you from overeating.

Beet Juice

Beet juice is without a doubt one of the healthiest drinks you can consume. However, it often isn’t found in grocery stores, so you will have to make it at home. Some of the most notable health benefits of beet juice include increased stamina, lower blood pressure, and increased blood flow to the brain.

Life Lessons: Finding Meaning In Hard Times

 

In times like these, hopelessness is a common feeling. There are tragedies on the news every day. The economy never seems to fully recover. On top of that, our daily lives can bring challenges and negativity sometimes. 

 

Every person faces these situations differently, though. Some find comfort in religion and spirituality; others turn to meditation or therapy. And others, unfortunately, adopt unhealthy coping mechanisms, such as drinking to manage their grief, anguish, and sadness.

 

However, looking at hard times in a different light can also help in adopting more positive coping mechanisms.

 

One good way to reinterpret hardships is to find meaning in them. 

 

And how can you do this?       

 

In the face of a negative event, sit back and ask yourself how you can make the event meaningful. 

 

For example, let's say you were fired from your job, a distressing situation that can leave you feeling afraid, angry, and ashamed. Especially if you have a family, debt, or live in an uncertain economy where your opportunities to find a new job are slim.

 

For example, ask yourself questions such as:

• Did I really like that job? In many cases, we're stuck in a job that no longer makes us fulfilled, but we are too scared to quit. 
• Is this situation freeing my time for better opportunities? A job you no longer enjoyed could have been a roadblock in your professional development.
• What did I learn from that experience? The skills you learned at that job can be a jumping board to find better opportunities.
• What went wrong? In this case, be honest with yourself -- why were you fired? Address the causes non-judgmentally.
• Are there any areas for growth? Regardless of what caused the negative situation, think of how you can use the experience to grow. 

 

By asking yourself these questions, you don't only give meaning to a negative situation. You're also taking back control of it. And you take control of it by reframing negative situations as opportunities to grow and thrive in unexplored areas.

 

For example, a lost job is an opportunity for new enterprises -- a new business, a trip, time off to spend with family and friends, continued education, and more.

 

It is healthy to grieve and to have a bad day. But it's also important to take responsibility for every stage of our lives and take a proactive approach to every situation. Only then, can we find meaning in our lives and minimize uncertainty.

 

Luckily, this isn't the only way to find meaning in difficult times.

 

When hardships come, it's easy to over-think the situation. However, focusing at least part of your time to giving to others helps putting life in perspective. 

 

When you give away your time and energy to help others, you create a connection with others. Life is no longer something that happens to you. Instead, it becomes a network, which you can influence in a positive way. 

 

Finally, difficulties are part of life. Trying to avoid them is not only useless, but it also prevents you from focusing your energy in purposeful, selfless work. Therefore, if difficulties cannot be avoided, you should face them with patience and compassion to yourself and others. 

 

Every situation leaves a mark on you. That means something. It means you're growing, building your own path of self-acceptance and compassion. You have the power to take control of your life by reflecting non-judgmentally, accepting each situation as an opportunity, and working with and for others.

Oxidative Stress and Premature Aging

 

What is oxidative stress? It's the imbalance between your body's ability to counteract the production of free radicals. As free radicals are produced, they create havoc in the body and your body is supposed to be able to keep them at bay by neutralizing them with antioxidants. The biggest cause of oxidative stress is a lack of antioxidants that fight free radicals. 

 

Free Radicals 

 

Okay, we should probably discuss free radicals before you go any further. You have very likely heard the term before but not had a detailed explanation or understanding about what they really are. It's a molecule that contains oxygen and has at least one unpaired electron. It is for this reason that they are reactive to other molecules. 

 

Generally speaking, oxygen-containing molecules aren't reactive, but some of them go through a change within the body that transforms them into reactive ones. That doesn't mean that all of the reactive species are harmful, however, free radicals are nasty. 

 

They can affect DNA, and sap protein or their electrons to stabilize themselves. That might not sound like such a big deal, but this causes a destabilization of the other molecules, which then triggers a large free radical chain reaction. They are probably most famous for the fact that they can cause cancer. 

 

For the record, antioxidants are molecules within cells that are supposed to eradicate the potential damage that free radicals cause. When an imbalance between the two takes place, oxidative stress occurs. 

 

Oxidative Stress Damage 

 

There are a variety of issues that oxidative stress can cause ñ some of the more serious issues include Alzheimer's Disease, Parkinson's Disease, cancer, heart disorders, heart failure, heart attack, blood vessel disorders, gene mutations, chronic fatigue syndrome, inflammatory diseases, and atherosclerosis. 

 

Another issue, though, is that of premature aging. Of course, this may pale in comparison to those listed above; however, it is still a very real and imminent threat. 

 

The biggest cause of oxidative stress damage to your skin is due to UV rays (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496685/). Of course, this makes perfect sense when you consider just how damaging the sun can be to your skin if you head out without sun protection. This means it is vital to wear sunscreen in order to prevent the major cause of oxidative stress damage in premature aging. Additionally, free radicals break down collagen production, which is a major cause of premature aging. 

 

Fighting Free Radicals

 

If you want to reduce the risk of oxidative stress then the most effective way to do so is by fighting free radicals. So, here's how to do that. 

 

·      Avoid hydrogenated fats. 

·      Improve your indoor air quality and avoid pollutants and pollution. 

·      Do not consume food that has been cooked in oils at a high heat. 

·      Do not smoke or spend time in the company of smokers. 

·      Avoid drinking water that has been chlorine treated. 

·      Avoid dehydration. 

·      Be mindful of your sugar intake and animal proteins. 

·      Avoid living near waste dumps or too close to power lines. 

·      Avoid food containing preservatives. 

·      Only take medications when absolutely necessary.

·      Avoid using cleaning supplies that contain harmful chemicals. 

·      Limit your alcohol intake. 

·      Avoid exposure to radiation. 

·      Buy organic to avoid pesticides. 

·      Take steps to self-care to avoid stress. 

·      Wear sunblock every time you leave the house, no matter how short the trip (especially if you live in a warm and sunny region). 

 

Your body is creating free radicals on a daily basis, but that doesn't mean you have to fall prey to its damage of premature aging and potential disease. Take every opportunity listed above to avoid oxidative stress.

Relaxation: The Ultimate Relief For Your Hectic Life

 

Do you schedule down time for relaxation in your life? No? Then something seriously needs to change. If you view relaxation as a waste of productivity hours, you have no idea what you’re missing. 

 

Not only should relaxation be mandatory, but regularly scheduling breaks for yourself will only improve productivity over the long haul, as you are fully able to dedicate to your work when you resume.

 

Need to be sold to why you need relaxation in your life? Then let’s check this out!

 

Relaxation Boosts Your immune System

 

When you lead a busy life, chances are you don’t take good care of your health. The result may end up being the exact opposite of what you wanted- sick days that leave you unable to do anything. Luckily, some regularly scheduled time for R&R can offset this. We all have hectic periods of our life, but the important thing is to deprogram. 

 

Crazy hectic lives that cause sleep deprivation, and high stress is manageable up to 3 months, but after that things can go horribly bad. Take the weekends off, or if you can’t sleep in at least one day per week. Your immune system will thank you.

 

Relaxation Improves Your Working Memory

 

The longer you work at a high intensity, the poorer your working memory becomes. You will find yourself making silly mistakes, or getting a little too forgetful for comfort. Even short periods of high stress affect the memory centers of the brain, which is noticeable how forgetful you become when under pressure. 

 

Relaxation allows cortisol levels to return to baseline, as there are no pressing matters for you to deal with. Chronically high levels of stress that result in constant streams of cortisol coursing through the body may also contribute to the development of Alzheimer’s disease over many years, as it is known to have a strong inflammatory component. 

 

Relaxation Restores The Motivation Centers Of The Brain

 

Do you ever notice how your drive to work decreases significantly after doing it repetitively for a period of time? In fact, under the prolonged influence of stress, the motivation center of the brain becomes desensitized to dopamine, limiting your ability to feel motivated, or experience pleasure. 

 

This also explains why you have no desire to eat, and may resign yourself to hopelessness. Luckily, a well-timed break for relaxation will recharge your batteries. Just keep in mind that there is just so much you can handle under pressure, everyone has a breaking point- don’t wait to find out what yours is.

 

Relaxation Keeps Your Heart Healthy

 

People don’t appreciate the danger that running a hectic life can pose to your heart, sadly until it is too late. Not taking time off to relax increases your risk of high blood pressure, heart disease and stroke to name a few. Plus, cortisol results in greater retention of sodium and water, putting the heart and blood vessels under stress to pump and move blood. 

Relaxation is well established to reduce blood pressure, decrease your risk of stroke by promoting vasodilation, and decreasing inflammatory processes in blood vessels. 

 

Relaxation Will Keep You Young

 

Running a hectic life day after day is the surefire recipe to run your down fast. The greater the impact of the hormones cortisol and adrenalin, the harder and faster your body works to regenerate cells. This faster turnover of cells causing hastened aging, and cuts down your youth. This is why it is important to live while you’re young- go on vacations, and throw your feet back and just relax. Work will still be there tomorrow waiting for you, so take your time.

Yoga For People Over 50

 

If you’ve never done yoga before, the thought of starting over age 50 may seem daunting. However, yoga is far from being a “one size fits all” type of activity, as you can modify it to fit your needs without hassle.

 

In fact, everyone should be performing yoga, especially as you age; since it can play an important role in helping you maintain flexibility and strength through a range of low impact movements.

 

Strengthening the bones, muscles and increasing your flexibility skills improves mobility in aging, one of the key considerations for all adults heading into their seniors years.

 

Yoga is also an excellent mind-body exercise that greatly lowers stress, which is a culprit in numerous chronic health conditions, such as heart disease, obesity and even dementia conditions, such as Alzheimer’s. 

 

Even better yet, yoga is free, as you do not require expensive equipment, and can be done in the comfort of your home. Not sure where to start? Join a yoga class, or hire a personal yoga trainer. 

 

Here are some of the best yoga poses for healthier aging, incorporate these into your routine to get maximum benefits of yoga:

 

The Warrior Pose

 

The warrior pose is a great standing pose that helps increase strength of the leg muscles, as well as improving bone density (as standing is known for doing). In addition, this pose also boosts flexibility in the hip region and inner thighs. 

 

To perform:

·      Stand with feet shoulder distance apart, with arms down to the sides.

·      Turn to one side, and step your foot out about 3 to 4 feet, on the same side. Rotate your foot about 90 degrees.

·      Raise your arms while inhaling, to shoulder height.

·      Exhale, and simultaneously bend the outstretched leg to a position as close to parallel to the floor as possible. 

·      Keep your other leg straight, and hold pose for 30 seconds.

·      Repeat with the other leg.

 

The Bridge

 

The bridge pose is extremely popular, owing to its benefits of strengthening the lower back muscles and hips. The bridge pose may be particularly useful for persons with lower back pain, or those who spent much of their lives at a desk job. 

 

To perform:

·      Lie on a stable surface (the floor preferably) with your back and feet flat  on the floor and bend your knees. Keep arms to your sides.

·      Press hands into the floor as you breathe in.

·      Exhale and contract abdominal muscles as you simultaneously push your hips and butt off of the floor. 

·      At the top position your back and upper legs should form a 45 degree angle, resembling a “bridge.”

·      Hold for 30 seconds and then slowly return to the start position.

 

Legs Up A Wall

 

This pose is beneficial for stretching the hamstring muscles, similar to bending over but without the stress ion the lower back muscles. This pose is also useful for persons with poor circulation, as it drains blood flow from the legs and recirculates it through the heart. 

 

To perform:

·      Sit on the floor with legs close to a wall.

·      Shift your body so that your legs are up the wall, bracing the back of your feet against the wall.

·      If you are unable to stretch your feet in that position, move your hips away from the wall a bit, and place the bottom of your feet on the wall.

·      Stretch your hamstrings for a period of 30 seconds, then slowly take your feet off the wall.

 

The Tree Pose

 

If there was one pose representing yoga in all its glory, it would be the tree pose. At the core of the tree pose’s benefits is improving balance, very important in healthy aging to help prevent falls and tumbles, since falls are the one cause of injury in the aging population. 

 

To perform:

·      Stand with feet together, and hands with palms together, overhead.

·      If this is your first time, raise one leg slightly up, so that toes are gently touching the ground but with heel touching the ankle of the next leg.

·      Stay balances in this position for approximately 30 seconds.

·      Repeat with other leg.

 

As your balance improves, raise your toes and heel higher so that your non-working leg is fully bent at the knee.

Junk Food is NOT Food, It is Junk

 

Marketing can be a powerful tool. How so? Well, just think about it. Because of marketing, the masses can be fooled into believing things are good for you that are really not, setting the stage for pharmaceutical companies to come in.

 

This is how the processed/ junk food industry operates. By using persuasive marketing strategies, they can convince millions to purchase their goods, which are far from being good for you. 

 

At their core, they are anti-nature- being so highly processed that the ingredients they originally come from are no more. 

 

The fact is, Junk food is NOT FOOD, it is just junk.

 

Here are more reasons why junk and processed foods should be considered anti-nature:

 

They Are Loaded With Sodium

 

Much of the sodium we consume on a daily basis does not come from real whole food, but rather the processed foods that we consume every day. There are so many foods that contain excessive sodium that you are unlikely to realize it. For example, maybe you don’t have a natural taste liking for such “salty foods”, but love sweet. That soda you are consuming is also loaded with a sodium derivative, even though you can’t taste it. Such are the hidden dangers of processed food.

 

They Are Made Heavily Of Simple Sugars

 

If you rely on processed foods for “nourishment”, you aren’t really getting that. You may notice that while using junk for sustenance, you are more frequently constipated, which is due to lack of complex carbs and fiber. Simple carbohydrates just enter the blood stream and are speedily absorbed, disrupting blood sugar levels in the process. Natural foods consist of more complex, low GI carbs, and have fiber to help promote digestive health and regularity.

 

Processed Foods Contain Artificial Fats

 

If you think all fats are bad, you are dead wrong. In fact, natural fats are ALL good for us, and even essential. The ones that have given all the bad rap are mainly Trans fats, a modified variety of an oil that allows it to remain solid at room temperature. Oils are usually liquid at room temperature. This kind of fat is highly pro-inflammatory, meaning that is promotes scenarios leading to increased inflammatory processes once consumed.

 

Inflammation speeds up aging, and contributes to many of our chronic disease, such as high blood pressure, diabetes, and heart disease.

 

Many Processed Foods Contain Anti-Nutrients

 

Did you know that white potato is considered an anti-nutrient? Yes, white potato is known as an anti-nutrient, in the sense that it prevents absorption of other nutrients, bringing down the nutritional value of the entire meal. And guess what? White potatoes are a favorite inclusion in processed food. White potato is cheap, and arguably tastier than sweet potatoes, making them perfect for to increase profits of big brand junk food companies.

 

Preservatives And Additives Found In Junk/ Fast Food Is Killing You

 

No food is meant to be kept for months without spoilage, or rancidity occurring, so why can processed foods be kept? You can thank additives and preservatives, which are basically chemicals that artificially extend the life of foods. Are they helpful? Sometimes, definitely. But more often than not, they are a hazard to your health. 

 

Even though many are “safe” in very, very low concentrations and approved for human consumption by the FDA, they are frequently used in amounts far exceeding their safe limit, and consumed much more often than occasionally.

 

Therefore, while we can’t fully blame the FDA for approving these chemicals, they should use common sense and realize people do not consume these processed foods once in a while. 

 

Conclusion

 

Processed foods are the furthest thing from natural- regardless of what they claim. Let’s not forget many are GMO produced, which raise another set of ethical questions when it comes to consumption. The verdict is clear- eat whole foods, closest to its original source.

 

 

6 Life Hacks For Better Aging

 

As we age, we look for things we can do to prevent wrinkles, diseases, and cognitive function. The good news is that there are hundreds of things that can be done to help you age in the best way possible. Here we are going to look at six life hacks you can apply to your life today to help you age better.

 

1 – Invest In Large Sunglasses: The skin around your eyes is the most delicate and thin skin you own. It’s also the place that wrinkles tend to appear first. By wearing oversized sunglasses, you are preventing sun damage from occurring around your eyes and you are also reducing how much you are squinting. This means you will have fewer eye wrinkles as well as fewer forehead wrinkles. 

 

2 – Make Time For Your Friends: Oftentimes we find our schedules to be so hectic that we neglect to make time for a social life. However, having a social life can help you age better in many ways. The biggest thing making time for friends will accomplish is lowering your stress level. Studies have shown that being stressed out damages your skin cells, which leads to premature lines. Stress can also lower your immune system leading you to a more likely chance of becoming ill. As a bonus, making time for your friends also means that you are more active both physically and mentally. 

 

3 – Stay Active: It’s no secret that as you age your metabolism slows down. Getting at least thirty minutes of activity, a day both increases your metabolism but can also help to increase bone density putting you at a lower risk of bone injuries as you age. 

 

4 – Take Fish Oil Regularly: Fish oil is high in omega-3 fatty acids. Which a study done by Ohio State University shows can help everything from your joints, eyesight, and hair growth to making your skin look supple and improving your heart and immune functions. If fish oil isn’t for you, you can also increase your intake of seeds, nuts, sardines, or salmon. 

 

5 – Keep Your Diet Colorful: We know there are some foods out there that speed up the aging process. What many people aren't aware of, is that there are also some foods out there that can do the opposite. Foods like kale, broccoli, blueberries, strawberries, oranges, and plums are all rich in vitamins, minerals, and antioxidants that can promote healthy aging. Some of these nutrients include alpha lipoic acid, carotenoids (including vitamin A, ß-carotene, lycopene, astaxanthin, and retinol), CoQ10, glutathione, polyphenols, and vitamins C, D, and E. 

 

6 – Change Your Opinion Of Old: There is no formal definition of what old means. The word can have many different meanings depending on the context. Don’t degrade yourself by talking about your “senior moments” or the things you can no longer do. Having a positive attitude and a good mental outlook is half the battle. When you tell yourself that you are old and can’t do things, it becomes the truth. Instead, focus on all the things you can do and remember, age is just a number. 

 

Heath is cumulative. In today's busy society, we tend to forget to take care of ourselves because we are so busy taking care of everyone else. Make yourself a priority and begin implementing even just one of the above suggestions for now. 

 

By implementing the six suggestions above and sticking to them, they will become part of your normal routine. Take care of yourself now so you can ensure that you will age in a positive way.