How to stay healthy and live better

How can more people be persuaded to take regular exercise?

Regular exercise is often considered to be the first line of defence against many common illnesses.

Taking regular exercising is increasingly difficult as many people have to fit exercise in their spare time which can include family life, travelling to and from work and other daily tasks.

What does persuasion actually mean? Persuasion is defined as trying to change someone’s life style, behaviour or beliefs.

Many people just do not believe they have the time to fit in exercise, or change their life style to make room for any kind of exercise.

Is fitting exercise into hectic life styles being made to complicated, and is there some way exercise can be sneaked into a busy life?

Many people suffer health issues as a result of stress and are advised by their doctors to take regular exercise.  Improved health is a persuasive argument for taking up exercise.

Seeing the benefits of improved health such as weight loss, lower blood pressure and better balanced cholesterol are some of the benefits of regular exercise.

An individual experiencing self improvement might be more easily persuaded to continue with an improved lifestyle.

Other people are motivated by money, and many health care plans require applicants to

complete a life style questionnaire.  If an applicant completes the questionnaire stating that he exercises on a regular he may be able to get lower premiums.

Saving money on medical bills is another persuasive argument to stick to an exercise programme.

Having a baby can be considered a persuasive motivational tool as this means for the next 20 years it may be crucial for the family to stay healthy to look after the new family member. It is difficult to care for a child when one parent, or both parents, suffer illness or poor health.

Many people who have suffered major illnesses are persuaded to change their lifestyles. This can include anything from an improved diet to start exercising as part of their daily routines. Most individuals who have experienced a serious illness do not want to go through the experience again and can be persuaded to fit in regular exercise as part of life style changes.

Regular exercise can be a dirty word for some people. The majority of people like to exercise as this makes them feel better and gives them extra energy but others are not so keen on regular exercise.

How can they be persuaded to change and take regular exercise? Perhaps the best way forward would be not to think of exercise as exercise, and sneak in extra activity.

Exercise can be very simple, and there are many ways to increase exercise without having to visit the gym.

For instance getting off the bus the stop before a regular stop and walking the remaining distance to work can easily increase daily activity by twenty minutes per day.

A person would be exercising without the need for the word exercise.

Taking the stairs when moving around an office building instead of using the elevator can

be just as effective as spending time in the gym.

There are many different ways to persuade people to take regular exercise however it is also important to find out why they are not exercising at the moment, or have neglected to do so in the past.

How to use watercress as a medicinal herb

The health and medicinal benefits of watercress ( Nasturtium officinale) in natural and alternative medicine are well recorded. It is one of the healthiest fresh salad vegetables.

Leaves are rich in minerals and make a great addition to any salad.

Watercress grows wild in rivers and it is always at its best during the summer months when the plant gets more sunshine hours and is more rich in chlorophyll.

Watercress is a member of the cruciferous family which includes broccoli, Brussel sprouts, cabbage and kale. The entire cruciferous family is known to be rich in antioxidants such as beta carotene and vitamin C. Both beta carotene and vitamin C are well known to help the body to remove free radicals which protect the body against cancer.

The inclusion of cruciferous vegetables in the diet is believed to decrease the risk of certain cancers such as cancers of the colon, prostate and bladder.

Many doctors now recommend adding cruciferous vegetables to the daily diet of cancer patients. The link to prostate cancer is thought to be especially strong, and it is thought that this family of vegetables can help to reduce raised PSA levels.

The  medicinal use of watercress  was first recorded in Culper’s Herbal

(published 1653), and it has traditionally been used to treat kidney disorders and liver problems. Watercress has strong anti bacterial properties and is today commonly used to speed up the body’s detoxification process. It is also used to provide relief from stomach upsets, respiratory problems and urinary tract infections.

The best way to use watercress is to include it in a well balanced diet however

freeze dried watercress can now also be found, and it can easily be made into a decoction.

Add boiling water to 2 tea spoons of freeze dried water cress and allow stand for about five minutes. After five minutes the decoction can be strained and drunk as a tea.

This treatment is a very popular detoxification treatment but can also be used to treat urinary tract infections.

Watercress is full of water and skincare products with added water cress are not only

a good way to control bacteria on the skin but also makes an excellent moisturizer.

It is best to purchase water cress from a supermarket as wild water cress can be contaminated by parasites. Rivers with watercress plants can be inhabited by water snails.

Water snails are carriers of liver fluke and water droplets on the leaves can have tiny water snails attached to them, and they may carry the parasite.

Wild water cress may can also carry a bacteria which can cause listeriosis which is very serious.

Flax Seed Oil

The are many good reasons why you should take consider using a Flax Seed oil supplement.
This natural oil which is also known as Linseed oil has benefits for general well being
and complete nutrition. It is considered to be one of natures richest sources of ALA Essential Fatty Acids. Essential fatty acids are something our bodies do not produce and can only be gained from our diet.

Where does it come from?

Flax seed oil is grown on the Western Canadian Prairies, and it is a small blue flower.
The seeds are harvested and then pressed to produce the oil - the best oil is cold pressed
so be prepared to pay a little bit more for a top product.
A supermarket brand will be less effective than a product purchased from a specialist supplier.

Other product Flaxseed Oil products

Ground flaxseeds and un-ground flaxseed can also be purchased, and they are also really great products and have many health benefits..
If you have problems with IBS (Irritable Bowel Syndrome) try sprinkling ground flaxseed on your breakfast cereal or blend into your yoghurt or smoothie.

Un-ground flax seeds can also be used, and are becoming very popular in sprouting circles.
To sprout flaxseed leave one table spoons of seeds in a four table spoons of water overnight, and take the mixture in the morning. You can just take the mixture on its own or alternatively blend it into yoghurt. This is a fantastic treatment for constipation.

What does flaxseed oil contain?

Flaxseed oil contains Omega 6 and Omega 9 Essential Fatty Acids, along with Potassium,
B vitamins, Lecithin, Magnesium, Fiber, Protein and zinc. It also a very important ssource of lignans.

What are the health benefits?

They are many health benefits related to Flaxseed Oil.
I personally suffered from severe eczema so I started to take a supplement of 1000 mg
and after a week I saw a fantastic improvement in my eczema. For instance the hair line redness cleared up and started to itch a lot less.

I have a friend who suffers from MS and she has become a firm fan of Flaxseed, and she thinks it gives her more energy and better stamina, two of the symptoms of MS.

Is Flaxseed Oil for you?

I always say to people to make a list of their health concerns and problems, and do some research into what could be affecting their health.
As with all supplements and medical conditions there is not always one answer, and
some supplements are more effective for others.
Flaxseed oil, and other flaxseed products, is certainly a good alternative for allergy and IBS sufferers.

If you do consider using Flaxseed make sure you buy a good quality product, and give it
a chance to work. Try taking the product for at least a month before you make any decisions to its effectiveness.

The best way to take Flaxseed oil is to buy Flaxseed Oil capsules -this ensures you get the correct dosage and it is also very convenient.
You can safely take up to three 1000 mg capsules per day.

Fantastic News Update

New research has shown that Flaxseed Oil protects against radiation.
This could revolutionize radiation therapy for cancer patients.

This fantastic piece of research comes from the University of Pennsylvania, and the initial research shows some amazing promise.

The research team is now planning a larger scale trial for patients being treated with radiation therapy.
Remember Nature Heals


Flaxseed Oil for dogs

Flaxseed oil does not only helps humans - it is great for dogs as well.

If your dog chews at his fur it could mean he suffers from dry itchy skin and he
could be short of essential oils in his diet.
 

It seems to be especially good for dogs that suffer very dry patches which causes them to pull their coat out
Yes there are lots of lotions and potions you could try but adding flaxseed oil to your
dog's diet is if you like an inside out remedy.
A small 5 kilo dog would need about 1000 mg per day so one Flaxseed oil capsule of 1000 mg would be ok. Larger dogs would need more. A 50 kilo dog would need about 3000 mg per day to treat eczema and dry skin.



Flaxseed and lignan
 

Research shows that populations that have high amounts of lignan in their diets are less likely to suffer from Breast and Colon cancer.
Flax is 100 times richer in lignan than most other grains.

What is lignan?

Modern research shows that populations with high amounts of lignan in their diet have a lower incident of Breast and Colon cancer.
Lignans are a group of natural chemical compounds only found in plants. Lignans are one of the major classes of phytoestrogens, which are estrogen-like chemicals and act as antioxidants.
An alternative source would be Pumpkin seeds which is recommended for the suffers of Prostate cancer.

Late night cravings are not uncommon, and can be the result of your body trying to tell you that it might be low in one or several essential nutrients.

Minerals and micro nutrients are important when it comes to production of serotonin

and melatonin which are the two hormones which aid sleep.

The trick is to choose healthy snacks to satisfy your late night cravings.

Many people do have a snack before going to bed as they are convinced it helps them sleep better and wake up feeling more refreshed. It is easy to choose an unhealthy snack but a healthy snack would help you sleep better.

How do you choose a healthy snack?

There are a few general guide lines which are important as a good night’s sleep is one of the best recipes for long term good health.

Planning a bed time snack is better than to give into sudden late night cravings which may force you to choose something less healthy.

A hot chocolate drink is often thought of as a healthy snack as it consists of milk which

can help us to sleep better and chocolate which often contains added sugar to satisfy craving for late night carbohydrates. Milk contains proteins which are absorbed by the body during sleep but more importantly milk also contains tryptophan which promotes better sleep.

Chocolate has been known to help many people relax so a good snack could be a hot chocolate drink, or milk with an oatmeal chocolate covered biscuit.

Hot chocolate made from dark chocolate is better than ordinary milk chocolate.

Dark chocolate has the same glycemic rating as oats and will not a sharp rise in blood sugar levels.

An alternative would be a snack of cherries as they increase the level of melatonin in the body. Melatonin is the hormone which helps to control the sleep cycle.

It is worth trying a snack of a cherry flavoured granola bar if you suffer late night food cravings. Eating cherries on their own could give you a stomach ache when you try to sleep as they are rich in fiber.

Bananas are also a good bed time snack as they contain potassium. Potassium is the mineral which promotes peaceful sleep and helps the body to control energy production. Bananas are also fat free and easy to digest.

Oats will also make you sleep better. There are many choices when it comes to oats. Anything  from oatcakes to a small bowl of fresh oatmeal porridge with perhaps a sliced banana for that little bit of extra potassium before bed time. Some warm milk on top of your oatmeal should put a stop to your late night cravings.

A slice of whole wheat toast topped with peanut butter is a quick snack which is low in fat and very comforting. Also tastes great with your hot chocolate.

 Wholemeal muffins is another alternative and can be accompanied by a mug of chamomile tea or a glass of warm or cold milk.

Remember the idea behind a bed time snack is to ensure restful and peaceful sleep which

lets you wake up feeling refreshed and well rested in the morning.

Coronary artery disease, or heart disease, is the build up of fatty deposits called plaque build up on the wall of the arteries.  These deposits are made up out of cholesterol and fats such as triglycerides. They cause the arteries to narrow and become less elastic.

About 17 million people die of coronary artery diseases such as strokes and heart attacks around the world every year.

There are various risk factors linked to heart disease, and getting to know the risks can help to better prevention and lessen the risks.

A major risk factor is smoking as nicotine and carbon monoxide from cigarettes smoke damage the arteries. Smoking also increases blood pressure, reduces tolerance to exercise and will make the blood clot more easily. When smoking is combined with other well know risk factors the chance of developing coronary artery disease is greatly increased.

Being obese or overweight is another risk factor. Excess weight increases the strain on the heart and the cardio vascular system. The heart does not pump oxygenated blood around the cardiovascular system as efficiently as it should.

Obesity is defined as just too much fat, and fat can result in  coronary artery disease.

High blood pressure is another major contributing factor. As plaque builds up on the walls of the arteries blood pressure increases as the blood has less room to pass through. The arteries also become less elastic which leads to increased blood pressure.

Sodium, salt, increases blood pressure as it holds on to fluids in the body.  The correct daily intake for salt 1,500 mg (about a 2/3rds of a teaspoon) but today’s modern ready made food contains a lot of salt.  Too much salt increases blood pressure which in turn puts extra strain on the heart. It is better to cook from scratch using good quality ingredients.

Diabetes is another well know risk factor when it comes to coronary artery disease. Diabetes changes the arteries by making the lining thicker and this impairs blood flow. Angina is often seen in diabetes patients. Angina is a chest pain which is experienced when the heart does not get enough oxygen rich blood.

A high fat diet is a major contributor to all cardio vascular disease such as heart attacks as a diet high in fat can potentially increase the build up of plaque in the arteries quickly.

A diet high in saturated fats for instance cheese and transfats is more likely to cause cardiovascular problems than a diet which is based on lean meats,  wholegrain breads, fruits and vegetables.

Lack of exercise can cause a range of health problems such arthritis, dementia and cardio vascular disease. Staying active reduces body fat and it also raises good cholesterol – HDL.

Physical activity improves circulation and leads to a more stabile and also lower blood pressure which is an excellent way to decrease risk factors.

There are two forms of cholesterol LDL and HDL cholesterol. LDL is the dangerous type of cholesterol which can increase the risk of coronary artery disease. HDL is a less dangerous form and is believed to help lower LDL. The forms should be kept in balance. LDL can be lowered by medication and a  better balanced diet. HDL can be increased by exercise, and one of the best way to increase HDL is by taking a walk before dinner.

Family history is a known risk factor in many illnesses and there is evidence which show that some people might be more likely to suffer coronary artery disease. To date 250 genes have been identified as possibly increasing the risk.

Age increases the risk of any disease but coronary artery disease is still the leading cause of death.

Strokes, heart attacks and irregular heartbeat are still common place in many emergency rooms.

Sex is also an important risk factor to bear in mind. Men are more likely to develop coronary artery disease and die from heart attacks than women. Estrogen sex hormones interact with other risk factors such as cholesterol, excessive weight and blood pressure.

There are also other risk factors involved and research into the importance of B vitamins

and an amino acid called Homocysteine is relatively new and a conclusive link is yet to be found.

There are many aromatherapy oils which can help to make the bath time experience much more relaxing.

Bathing has been used as a relaxing therapy for many thousand of years and the ritual of taking a bath to improve health can be traced back to ancient Egypt.

There are many illustrations on temples in Egypt which show clear evidence of healing baths.

The practice of using essential oils in ancient Egypt where part of everyday life and if you visit the Egyptian city of Aswan today you will still find a flourishing essential oil industry. Essential oils are still extracted in Aswan and sold all over the world.

The ancient Egyptians practised bathing rituals , and a lot of what we know today about essential oils for bathing comes from the Egyptians.

Many different oils were used however one of the most precious oils was the oil from the

 Lotus Flower which still grows in the Northern Nile Delta. Lotus is part of the water lily family and there are different colors of Lotus such as blue, white and pink.

Lotus flower essential oil or essence can be used as an oil for burning and also for bathing. Mixed together with a base solution it makes an excellent anti wrinkle treatment.

The Lotus essential oil has many properties which makes it special.

As well as being very relaxing its properties are well known to improve skin quality and make the skin very soft.

The scent of Lotus f oil is also known to be effective to relieve headaches and help to aid relaxation.

Lotus flower oil is safe to use in the bath and the recommended dosage would be 3 -5 drops.

Lavender essential oil is another popular solution for relaxing in the bath. Lavender has a long history of use as an aromatherapy oil for the bath, and as a burning oil. It is gently anti septic and helps to heal minor cuts. Insect bites also benefit from Lavender essential oil.

Not only is Lavender an oil which is great for relaxation but it is also excellent for muscle pains, aches and tired legs.

It can also help to clear congested sinuses and as a treatment for insomnia.

Adding 4 – 6 drops to a bath would be a good treatment for insomnia, and 3 -4 drops for general relaxation.

Chamomile is another alternative which is worth considering.  Whilst it is still an oil which can be used for relaxation it is not as strongly scented as Lavender oil but it has many of the same properties. Adding 3 - 8 drops of essential Chamomile oil to the bath will help aid relaxation and soften the skin.

Patchouli essential oil has also been traditionally used as an option for making bath time and better relaxing. Patchouli oil is a heavy oil and 2 -3 drops for a bath is enough. The scent of Patchouli is strong and can cause a floating, or drifting sensation.  Patchouli is known as a sensual oil, and might be the best oil to use if you want to share your bath tub with someone special.

Blending oils for use in the bath can be more beneficial than using a single oil.

A good blend would be almond oil, jojoba oil or a coconut oil which all moisturize  the skin.

The options for blending oils are varied however as a guide it is best to blend 2 drops of each selected oil for a relaxing bath.