health

Wellness Tip ~ Falling to Sleep

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Eat Yourself Drowsy

Want to fall asleep faster? Have some lettuce. According to a 2017 study, lettuce—especially romaine—contains lactucarium, which has sedative properties and affects the brain similarly to the way opium does. Antioxidants in lettuce and other vegetables may also help, by counteracting the oxidative stress caused by sleep disorders. 

You can kick it up a notch by topping your lettuce with fish such as tuna, halibut, or salmon, all of which are high in vitamin B6. Your body needs B6 to make serotonin, a relaxing neurotransmitter, and melatonin, a sleep-regulating hormone. Cherries, bananas, pineapples, oranges, and walnuts also naturally boost levels of melatonin, while kiwifruits contain serotonin. 

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Longevity Tip ~ Shed Negativity

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Carrying around negativity can actually threaten your health and encourage the aging process. Think about instances when you were really stressed and upset – did you experience any physical symptoms? Research suggests that there’s a direct link between negative thinking patterns and the development of health complications. Do not harbor feelings of hostility and anger, as multiple studies have linked these factors to an increased risk of dementia, heart disease, and stroke.

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Wellness Tip

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New research says that vitamin D may play a crucial role in weight loss by controlling appetite and helping fat cells become more metabolically active . . . The sunshine vitamin also helps your body better absorb bone-boosting calcium, improves immunity, reduces inflammation, and may even protect against some forms of cancer. Nearly 75 percent of Americans are vitamin-D deficient, so there’s a good chance you’re not getting your recommended daily dose of 400 IU (some people may need as much as 1000 IU, so check with your doctor to find out what’s right for you).

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Longevity Tip ~ Relationships

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FIND YOUR HAPPY PLACE.

Stress and relationships are a major driver of real age. Major stressors can add six years to your real age, but handling stress well and having a strong support system can help reduce your age by five years. The most important social factors for your real age including: Having someone you can talk to about private matters or for help. Having a strong relationship with your spouse or partner. Participating in group activities, such as religious services or social groups

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Wellness Tip ~ Relaxing

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Ease anxiety with a Tibetan sky-gazing meditation.
Look out the window (or look upward), relax your whole body, and let your gaze expand into the spaciousness of the sky, says Dean Sluyter, author Natural Meditation: A Guide To Effortless Meditative Practice. Repeat the ahhh sound silently—it’s the most open sound you can make, and it amplifies the feeling. Let your attention go, and sit for a few minutes.

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Wellness Tip ~ Losing Weight

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The easiest way to lose weight and improve your health? Ditch the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being, Dr. Oz says. There are a few exceptions to the rule, including egg whites, cauliflower, and fish, he says. Those are the only white foods you should have on hand.

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Longevity Tip

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Frenchwoman Jeanne Calment, the world’s oldest person, died in 1997 at the age of 122. Her longevity probably had a lot to do with her zest for life – at 85 she took up fencing and at 100 she was still riding a bike.

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Wellness Tip ~ Walking

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Work up to walking 10,000 steps a day. Start with walking the amount that you can do comfortably, such as 5,000 steps a day, then increase your steps until you reach 10,000 steps, putting you in the “active” category.

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Longevity Tip

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Traits of People Who Live the Longest

They:

Stop eating when your stomach is 80 percent full to avoid weight gain.

Eat the smallest meal of the day in the late afternoon or evening.

Eat mostly plants, especially beans. And eat meat rarely, in small portions of 3 to 4 ounces. Blue Zoners eat portions this size just five times a month, on average.

Drink alcohol moderately and regularly, i.e. 1-2 glasses a day.

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Wellness Tip ~ Sleep

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To fit in everything we want to do in our day, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being. When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better. Take steps to make sure you regularly get a good night’s sleep.

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