Exercise aids sleep

People who make exercise a regular part of their routine are less likely to have trouble falling asleep, to wake up to early, or suffer from leg cramps while sleeping according to a recent survey. Meeting federal exercise guidlines (150 minutes per week of moderate activity or 90 minutes of vigerous activity also has led to less daytime sleepiness as well.

The Four Pillars of Healthy Eating

Health starts here is s simple mindful approach to healthy eating that's rooted in these four simple ways to build better meals.

1. Whole Foods: I know from my own personal experiences in regards to eating healthy foods that it is better to eat foods that are in it's purest state, without artificial additives, sweeteners, colorings, and preservatives. I also feel that that foods that are free of chemicals and preservatives are also more nutritious for you as well. When possible eat whole unprocessed foods.

2. Plant Strong: No matter what type of diet you follow including those with diary meat or seafood reconfigure your plate so that the majority of each meal is created from an abundance of raw and cooked vegetables, fruits, legumes, and beans, nuts, seeds, and whole grains.It is also important to eat a colorful variety of plant based foods as well.

3. Healthy Fats: Eating healthy fats from whole plant sources, such as nuts, seeds and avocados are a very good way to get some healthy fat for your body These foods are rich in micronutrients as well and have many significant health benefits to our body as well as our heart. Work to eliminate ( or minimize extracted oils and processed fats as much as possible from your diet.

4. Nutrient Dense: Try to choose foods that are rich in micronutrients when compared to their total caloric content. micronutrients include vitamins, minerals, antioxidants, and phytochemicalls. For more information on this look for Aggregate Nutrient Density Index (ANDI) scoring system in your local food markets. Eating nutrient dense foods are also a very good choice for maintaining your health and well being.

Top 10 Core Health Basics

1.. CALCIUM. You know it's critical for bone health, but it also enhances the body's ability to maintain normal weight, regulate blood pressure, and help with PMS. Some studies suggest it protects against colon cancer. Look for calcium citrate for best absorption, and shoot for 1,000 to 1,200mg a day in two doses, with meals to maximize absorption.

2.OMEGA 3s. They'll keep blood pressure normal, lower triglycerides, reduce inflammation, and enhance mood. Some studies also suggest omega-3 fats protect against Alzheimer's. Most people need 1,000 mg a day, but if you're at risk for heart disease or a mood disorder, you may need more, check with your health care practitioner.

3.Vitamin D. Many recent studies have demonstrated the effectiveness of vitamin D in preventing a number of chronic diseases and conditions, including cancer, osteoporosis, high blood pressure, and autoimmune disorders. The recommended dose still hovers around 400 IU'S, but most experts say adults can safely take 1000 mg a day.

4. Chromium. It helps balance blood sugar levels, and may protect against diabetes. Chromium also protects the heart by decreasing LDL, increasing HDL and lowering blood pressure. Most people need 35 mcg a day of chromium picollinate (the most effective form).

5.PROBIOTICS. In addition to treating gastrointestinal disorders and improving digestion probiotics enhance immune function and fight off infections, and may also protect against colon cancer. Some studies suggest probiotics, also modulate inflammatory response and regulate cholesterol levels. Shoot for doses in the range of 1 billion to 10 billion colony- forming units (CRUs).

6.SELENIUM. It may be cancer -protective especially against colon, lung, and prostate cancers. Many studies - also show that selenium improves immune response and protect against cold and flu. Most people need 200 mg a day.

7. GLUCOSAMINE. It has been shown to reduce joint pain and stiffiness, improve mobility, and slow or prevent the progression of osteoporosis in the knees. You'll find it as a single supplement and in combination with chrodroiten. Most studies found effectiveness at using 1.500 mg a day of glucosamine, and 1.200 mg a day of chrodroiten.

8.MULTIVITAMIN. A multivitamin /multi mineral can fill in nutritional gaps especially in trace minerals and B- vitamins. Look for food based supplements, and be aware of any repeat of other individual supplements you may be taking.

9. FOLIC ACID. Also called folate, this B vitamin is essential for woman of child bearing age to protect against birth defects: it also lowers homocysteine levels to prevent blood clots, strokes, and heart disease, and ma ward off Alzheimer's. The usual dose is 500 mcg a day.

10. MAGNESIUM. Known for its role in home and heart health, magnesium is also a powerful natural stress buster and relaxant. It may also improve sleep and act as a gentle natural laxative. Start with 250 mg a day and increase your dosage up to 1.000 mg a day.

Heart Healthy Benefits of Yogurt

Yogurt cuts the risk of a stroke for women. Women who eat at least a half a cup of yogurt each day appear to be less likely to develop a buildup of plague in the vessels that supply the blood to their brains. That in turn may lead to reduced risks for stroke, heart attack, and other health related issues such as heart disease, and diabetes. Thick plague in the carotid arteries creates less space for the blood to travel through the blood vessels of the body. In addition to lower carotid artery thickness, women who ate up to a cup of yogurt per day were found to have higher levels of HDL (good) cholesterol.

The Multiple Benefits of Antioxidants

Two new studies highlight the advantages of taking daily multivitamin/mineral supplements. An 11 year study of nearly 24,000 Germans found that those who were taking antioxidant vitamin supplements at the start of the trial were significantly less likely to die of cancer and other causes. And in France adults who received daily supplementation with vitamin C, beta carotene, vitamin E, selenium, and zinc for eight years had better memory scores several years later than those who received a placebo.

How Massage treatment Beats Meds for Back Pain

A new study conducted by the Group Health Research Institute of Seattle suggests that massage therapy may be better than conventional medicine alone when it comes to treating back pain. Researchers recruited 400 patients with chronic back pain and found that those receiving a series of either relaxation or structional massage spent fewer days in bed and were more active then those receiving there usual medical care ranging from painkillers to anti inflammatory drugs and muscle relaxants to physical therapy. Lead study author Daniel Cherin, director of the institute concluded "if your having continuing problems with back pain, even after trying usual medical care, massage may be be a good thing to do. I think that the results are pretty strong"It has also been well documented that massage has many other additional benefits as well for example massage helps to improve our circulation which is very beneficial in relieving sore and tired muscles as well as any aches and pains that are associated with every day use. Funded by the National Center for Complementary and Alternative Medicine, part of the U.S. National Institutes of health, this study was published in the Annals of Internal Medicine.

Taking Steps Against Diabetes

November is National Diabetes Awareness Month, a reminder that by taking the necessary steps, many Americans can prevent incurring the disease. According to the Centers for Disease Control and Prevention (CDC), 79 million of us have pre - diabetes and may develop diabetes later in life. For example I am at risk for diabetes myself because of my family history. New research suggests that inactivity along with eating foods that are high in refined sugars impairs the body's ability to control your blood sugar levels and may play a major role in the development of type 2 diabetes.

We now have evidence that physical activity is an important part of the daily maintenance of glucose levels,' advices John Thyfault, Ph D, an assistant professor at the University of Missouri - Columbia, whose new study monitored the activity levels and diets of healthy and moderately active young adults. He concluded that, "Even in the short term, reducing daily activity and ceasing regular exercise causes acute changes in the body associated with diabetes, which can occur before weight gain and the development of obesity."

The CDC reports that 25 percent of Americans have inactive lifestyles, taking fewer than 5,000 steps per day, instead of the recommended 10,000 steps. Seventy - five percent do not meet the weekly exercise recommendations of 150 minutes of moderate activity combined with a muscle - strengthening activity twice a week.

While regular exercise is crucial in preventing the disease, so is diet. Research led by scientist Patrice Carter at the University of Leicester, in England has found that cutting down on high fat , high sugar foods and refined grains while eating more leafy greens vegetables can significantly reduce the risk of developing Type 2 diabetes. Her study, published online in the British Medical Journal, states that an extra serving of green leafy vegetables a day can reduce the risk of diabetes by 14 percent in the average person.