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Lower your blood pressure starting today

Losing extra pounds and watching your waistline are essential in controlling blood pressure.

When you are overweight, your blood pressure tends to increase. Losing even a small amount of weight can help reduce blood pressure. On average, blood pressure may decrease by about 1 mm Hg for every 2.2 pounds of weight lost.

In addition to weight loss, the size of your waistline also plays a role in blood pressure. Carrying excess weight around the waist puts you at a higher risk for high blood pressure. For men, a waist measurement greater than 40 inches (102 centimeters) puts them at risk. For women, a waist measurement greater than 35 inches (89 centimeters) puts them at risk.

To improve your blood pressure, it is recommended to aim for a healthy weight and maintain a waistline within the recommended measurements. This can be achieved through healthy eating, regular physical activity, and sustainable lifestyle changes. Consulting a healthcare professional for personalized advice and guidance is always good.

2. Exercise regularly

Regular exercise is a necessary lifestyle change to help lower high blood pressure. Regular physical activity for at least 30 minutes daily is recommended. This can lower blood pressure by about 5 to 8 mm Hg.

Regular exercise not only helps lower blood pressure but can also prevent elevated blood pressure from developing into hypertension. For those who already have hypertension, exercise can help bring blood pressure down to safer levels.

Aerobic exercises such as walking, jogging, cycling, swimming, and dancing are great options to help lower blood pressure. High-intensity interval training can also be practical, alternating between short bursts of intense activity and periods of lighter activity.

Strength training exercises should also be incorporated into your routine. Aim to include strength training exercises at least two days a week to help reduce blood pressure.

3. Eat a healthy diet

It’s important to consult with a healthcare provider before starting any exercise program, especially if you have any underlying health conditions. They can guide you on the most appropriate exercises for your situation and help you develop a safe and effective exercise program.

Eating a healthy diet is crucial for controlling blood pressure. A diet rich in whole grains, fruits, vegetables, and low-fat dairy products, while low in saturated fat and cholesterol, can help lower high blood pressure by up to 11 mm Hg. I recommend three eating plans for blood pressure control:

a. The fastest acting is the whole food, nutrient-dense (SOS), with no sugar, oil, or salt added to the diet until you have achieved a minimum of 120/80 blood pressure readings.

b. The DASH diet emphasizes consuming fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It also encourages reducing sodium (salt) intake and limiting foods high in saturated fats and cholesterol.

c. The Mediterranean diet focuses on eating whole grains, legumes, fruits, vegetables, fish, and olive oil. This diet also limits red meat consumption and incorporates moderate drinking of red wine.

All three of these diets contain high levels of Potassium a nutrient that can help counteract the effects of sodium on blood pressure. It is best to get potassium from natural food sources like fruits and vegetables rather than relying on supplements. Aim for a daily intake of 3,500 to 5,000 mg of potassium, which may help lower blood pressure by 4 to 5 mm Hg. You should consult with your healthcare provider to determine the appropriate amount of potassium for you.

With the guidance of a healthcare professional, you can develop a personalized diet plan that suits your specific needs and helps control your blood pressure.

4. Reduce salt (sodium) in your diet

Even a 50% reduction in sodium intake can reduce blood pressure by 5 to 6 mm Hg.

The effect of sodium intake on blood pressure varies among groups of people. Limit daily sodium consumption to 2,300 milligrams (mg) or less. However, a lower intake — 1,500 mg daily or less— is ideal for most adults.”

To lower your sodium intake, Read food labels and choose low-sodium versions of foods.

STOP – eating processed foods, as most sodium is added during processing rather than occurring naturally in the naturally grown foods. Use herbs or spices to flavor food, and cook whenever possible.

5. Limit alcoholic beverages

Limiting alcohol consumption is essential for controlling blood pressure. Drinking too much alcohol can raise blood pressure.

It is recommended to limit alcohol intake to less than one drink per day for women and less than two drinks per day for men.

One drink is equivalent to:

  • 12 ounces of beer
  • 5 ounces of wine
  • 1.5 ounces of 80-proof liquor

By limiting alcohol consumption, you can help lower your blood pressure by about 4 mm Hg. If you have any concerns or questions about alcohol consumption and its impact on your blood pressure, it is recommended to consult with your healthcare provider for personalized advice.

6. Quit smoking

Yes, smoking is a significant risk factor for high blood pressure and many other health issues, such as heart disease, stroke, and cancer.

When you smoke, the chemicals in cigarettes narrow your blood vessels and cause your heart to beat faster, leading to an increase in blood pressure. Quitting smoking can help lower blood pressure, reduce the risk of heart disease, and improve overall health.

In fact, after just one year of quitting smoking, your risk of heart disease decreases by half. And after 15 years of not smoking, your risk of heart disease is the same as someone who never smoked.

If you need help quitting smoking, there are many resources available to you. You can talk to your healthcare provider, call a quitline, join a support group, or use nicotine replacement therapy. Remember that quitting smoking is a process that may take time and effort, but the benefits and positive impact on your health are worth it.

7. Get a good night’s sleep

A good night’s sleep is vital for overall health, including maintaining healthy blood pressure levels. Poor sleep quality and not getting enough sleep can contribute to hypertension.

If you often have trouble sleeping, it’s a good idea to let your healthcare provider know so they can help identify and treat the underlying cause, such as sleep apnea or restless leg syndrome.

In the absence of any sleep disorders, here are some simple tips for improving sleep quality:

  1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improve sleep quality.
  2. Create a restful sleep environment: Ensure your bedroom is cool, quiet, and dark. You can also relax before bed, such as taking a warm bath or practicing relaxation exercises. Avoid bright lights from electronic devices like TVs or computers, as they will make it difficult to fall asleep and disrupt your sleep throughout the night.
  3. Watch your diet and beverages: Avoid going to bed hungry or overly full. Limit or, better yet, eliminate your intake of nicotine, caffeine, and alcohol, particularly close to bedtime, as they will interfere with sleep.
  4. Limit daytime napping: If you find taking naps during the day helpful, keep them to 30 minutes and avoid napping too close to bedtime as it may interfere with nighttime sleep.

By following these tips and creating healthy sleep habits, you can improve the quality of your sleep and help maintain healthy blood pressure levels. If you continue to struggle with sleep, consult with your healthcare provider for further evaluation and guidance.

8. Control and reduce stress

Reducing stress is essential to maintaining overall health and managing blood pressure. While more research is needed to determine the direct effects of stress reduction techniques on blood pressure, taking steps to reduce and manage stress can still be beneficial. Here are some strategies to help reduce stress:

  1. Practice gratitude: Expressing gratitude and appreciation to others can be a helpful tool for reducing stress. Take the time to acknowledge and appreciate the positive aspects of your life and the support you receive from others.
  2. Prioritize and manage your time: Plan your day and prioritize tasks to avoid feeling overwhelmed. Learn to say no to additional commitments if you already have too much on your plate. Allotting enough time for essential tasks can help reduce stress.
  3. Focus on what you can control: Identify the stressors in your life and determine what aspects you have control over. Make plans and take action to address these issues. For work-related stress, consider discussing concerns with a supervisor. For conflicts within your family or relationships, find ways to resolve them through open communication and problem-solving.
  4. Avoid stress triggers: Identify activities, situations, or people that trigger stress and try to minimize exposure to them when possible. For example, if rush-hour traffic causes stress, consider adjusting your travel time or exploring alternative modes of transportation. If specific individuals consistently cause stress, seek ways to minimize interactions with them.
  5. Make time for relaxation: Dedicate daily time to engage in activities promoting relaxation and stress relief. This could include practicing deep breathing exercises, prayer, meditation, or engaging in hobbies and activities that bring you joy and relaxation, such as walking, cooking, or volunteering.

Remember, managing stress is a continual process, and finding your best strategies may take time. If stress continues to be a significant challenge, consider seeking support from a healthcare professional or therapist who can provide additional guidance and resources for stress management.

9. Buy A blood pressure machine and monitor your blood pressure at home

Monitoring your blood pressure at home and getting regular checkups are essential steps in managing your blood pressure. Here’s what you can do:

  1. Home blood pressure monitoring: Home blood pressure monitors are widely available and can be used to keep track of your blood pressure between doctor’s visits. Bring your monitoring results to your healthcare provider before starting home monitoring to ensure you have chosen a suitable device and are using it correctly.
  2. Medication and lifestyle adjustments: Home monitoring helps you see if your medications and lifestyle changes effectively manage your blood pressure. It allows you to track any fluctuations and provides valuable information to discuss with your healthcare provider, who can make necessary adjustments to your treatment plan.
  3. Regular checkups: Regular visits with your healthcare provider are crucial for controlling blood pressure. Even if your blood pressure is well-controlled, it’s essential to have regular checkups to monitor your overall health and make any necessary changes to your treatment plan. Your provider can assess your progress, discuss concerns, and recommend maintaining healthy blood pressure levels.

Remember, it’s essential to communicate openly with your healthcare provider about your blood pressure readings and any symptoms or concerns you may have. This collaboration will ensure appropriate adjustments to your treatment plan and help you stay on track with managing your blood pressure effectively.

10. Get support

A strong support system can be incredibly beneficial in managing your blood pressure and overall health. Here are some ways to get support:

  1. Share your goals: Talk to your family and friends about your goals for maintaining healthy blood pressure. Let them know why it’s important and how they can support your efforts.
  2. Encourage healthy habits together: Engage your loved ones in adopting healthy habits alongside you. This could involve exercising together, preparing nutritious meals, or participating in activities that promote overall well-being. Having a support system that encourages and participates in these behaviors can make it easier to maintain healthy habits.
  3. Seek emotional support: It’s important to have someone to talk to and lean on during stress or when facing challenges in managing blood pressure. Share your concerns and feelings with trusted family members or friends who can provide emotional support and help you navigate difficult times.
  4. Join a support group: Consider joining a support group or online community where you can connect with others who share similar health concerns. This can provide a sense of belonging, knowledge-sharing, and encouragement.

Remember, you don’t have to face the challenge of managing blood pressure alone. Reach out to your loved ones and seek support from them. If you need additional professional support, consider speaking with a healthcare professional or counselor who can provide guidance and resources specific to your needs.

Wishing you the greatest health and longevity, Dr.Bobby and Nurse Sue Ellen

For other health and lifestyle articles, go to thespiritoflivefood.com

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What are the benefits of nutrient-dense foods?

Calorie-for-calorie, nutrient-dense foods fuel your body with more of what it needs for good health — vitamins, minerals, complex carbohydrates, the right amount of protein, and healthy fats — and less of what it doesn’t, such as saturated fat, sodium, added oil and sugar. Eating a well-balanced diet of nutrient-dense foods eliminates the need for supplemental vitamins, minerals, and protein. 

Consuming nutrient-dense foods offers many benefits for your overall health and well-being. Here are some key advantages:

  1. Optimal Nutrient Intake: Nutrient-dense foods provide a high concentration of essential vitamins and minerals per calorie. This helps ensure your body gets the necessary nutrients for various physiological functions, such as metabolism, immune function, and tissue repair.
  2. Weight Management: Choosing nutrient-dense foods can be beneficial for weight management. These foods are often rich in fiber and protein, which contribute to satiety and help control hunger. This can be particularly helpful in maintaining a healthy weight or achieving weight loss goals.
  3. Stable Energy Levels: Nutrient-dense foods, especially those containing complex carbohydrates, provide a steady and sustained release of energy. This helps prevent energy crashes and supports better daily concentration and productivity.
  4. Disease Prevention: A diet rich in nutrient-dense foods has been associated with a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. These foods’ vitamins, minerals, and antioxidants protect cells from damage and support overall health.
  5. Improved Digestive Health: Many nutrient-dense foods, such as fruits, vegetables, and whole grains, are excellent sources of dietary fiber. Fiber promotes digestive health by preventing constipation, supporting a healthy gut microbiome, and reducing the risk of certain digestive disorders.
  6. Heart Health: Nutrient-dense foods that are low in saturated and trans fats and high in omega-3 fatty acids, fiber, and antioxidants contribute to heart health by helping to lower cholesterol levels, regulate blood pressure, and reduce inflammation.
  7. Better Skin and Hair Health: Essential nutrients like vitamins A, C, and E, as well as minerals like zinc, play a crucial role in maintaining healthy skin and hair. Nutrient-dense foods contribute to your skin and hair’s overall health and appearance.
  8. Enhanced Immune Function: Nutrient-dense foods, mainly those rich in vitamins and minerals, support a robust immune system. Adequate intake of vitamins C, D, and zinc is essential for immune function and can help the body defend against infections.
  9. Reduced Risk of Nutrient Deficiencies: Choosing nutrient-dense foods helps ensure you meet your daily nutritional requirements, reducing the risk of nutrient deficiencies that can lead to various health issues.
  10. Long-Term Health and Well-Being: A diet based on nutrient-dense foods contributes to long-term health and well-being, promoting longevity and a higher quality of life.

In summary, incorporating nutrient-dense foods into your diet provides numerous health benefits, supporting various physiological functions and reducing the risk of chronic diseases.

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Changing Attitudes to Stem Cell Therapy And the Use of Cord Blood

The future of cord blood is bright, and there are many exciting possibilities to explore.

Introduction

Cord blood is a rich source of stem cells that have the potential to transform into different types of tissue. It has been used in treating several non-blood-related conditions, but doctors are now looking at other avenues to make use of cord blood. Stem cell therapy has been used in treating various diseases including cancer and immune disorders, but they still remain mostly experimental at this point. A new study shows that cord blood could improve survival rates in people suffering from acute myeloid leukemia (AML). The findings show that by administering cord blood after chemotherapy, patients were able to live longer with AML. This indicates that it could be beneficial to use cord blood on patients who undergo autologous stem cell transplantation.

In the last few years, there has been an increasing awareness about the potential of cellular therapies.

In the last few years, there has been an increasing awareness about the potential of cellular therapies. Cord blood banking is becoming more popular as people begin to understand that it can be used to treat a wide range of conditions.

Cord blood has been used in clinical trials for several years and has shown promise for many different conditions including leukemia, lymphoma, and other cancers; sickle cell disease; inherited metabolic diseases like Hurler syndrome (a form of lysosomal storage disorder) or Hunter Syndrome (also known as mucopolysaccharidosis type 1); acute lymphoblastic leukemia; and others like cerebral palsy.

Widely accepted as a means of treatment for several non-blood-related conditions, doctors are now looking at other avenues to make use of cord blood.

Cord blood is being used to treat a wide range of diseases, including blood disorders, cancer, and immune disorders. The field of regenerative medicine is advancing rapidly and cord blood may be used in the future to treat non-blood-related conditions such as diabetes or heart disease.

Stem cell therapy has been used in treating various diseases including cancer and immune disorders, but they still remain mostly experimental at this point.

Stem cell therapy is a type of treatment that uses stem cells to help treat various diseases. Stem cells are the body’s building blocks, and they can be found in umbilical cord blood, bone marrow, and organs like the liver or pancreas. They can also be harvested from mature adult tissues such as fat tissue or muscle tissue (also called adipose-derived mesenchymal stem cells).

There are three types of stem cells: embryonic stem (ES) cells; induced pluripotent (iPS) or reprogrammed adult somatic cells; and cord blood mononuclear cells (CBMCs). The first two are controversial because they come from human embryos–which means that scientists need to destroy them in order for us to use them for medical purposes–but CBMCs don’t pose this ethical dilemma since they don’t come from embryos at all!

A new study shows that cord blood could improve survival rates in people suffering from acute myeloid leukemia (AML).

A new study shows that cord blood could improve survival rates in people suffering from acute myeloid leukemia (AML).

The study was conducted by a team of researchers from the University of Illinois, Chicago, and published in the Journal of Clinical Oncology. It showed that cord blood transplantation can be an effective treatment for patients with acute myeloid leukemia (AML), especially those who are ineligible for bone marrow transplants or don’t want to take medications as part of their treatment plan.

The findings show that by administering cord blood after chemotherapy, patients were able to live longer with AML.

Cord blood is a rich source of stem cells. Stem cells are the building blocks of our body and they can be used to treat many diseases. In every human being, there are millions of these special cells in the bone marrow and cord blood that have the potential to develop into other types of cells such as blood or bone. Cord blood has been used for more than 20 years in Europe and Asia to treat over 80 different diseases such as leukemia, lymphoma, sickle cell anemia, and many more.

In this study published by The New England Journal Of Medicine (NEJM), researchers found that by administering cord blood after chemotherapy patients were able to live longer with acute myeloid leukemia (AML).

This indicates that it could be beneficial to use cord blood on patients who undergo autologous stem cell transplantation.

The use of cord blood has been shown to be beneficial for patients who undergo autologous stem cell transplantation. This indicates that it could be beneficial to use cord blood on patients who undergo autologous stem cell transplantation.

An exciting area of science and medicine, cord blood holds great promise in helping us find solutions to many medical problems that afflict millions of people globally every year!

Cord blood is a rich source of stem cells. Stem cells are the body’s “master cells” that can develop into different types of cells that make up all tissues and organs in the body. They are used to treat many diseases, such as leukemia, lymphoma, immune deficiencies, and other genetic disorders. The cord blood itself cannot be used to treat patients; it must first be processed into a form known as a “purified” or “hematopoietic” stem cell product (HSPC). Cord blood can also be used to treat other conditions including sickle cell disease and thalassemia major (a type of inherited anemia), which affect millions globally every year!

Conclusion

The future of cord blood is bright, and there are many exciting possibilities to explore. We hope that this article has helped you understand more about the uses of cord blood in treating different diseases as well as some of the latest research being done on this topic.

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Is Bathing in Chlorinated Water Dangerous?

You can purchase chlorine reduction filters online.

Studies Show Increased Risks of Cancer by Drinking, Bathing, or Swimming in Chlorinated Water

The findings are the first to suggest that these chemicals can be harmful when they are inhaled or absorbed through the skin, as well as when they are ingested.

In a Municipal Institute of Medical Research in Barcelona study, Dr. Cristina Villanueva and colleagues found that… people who had been exposed to chlorinated water for five years or more were at a 46 percent greater risk of bladder cancer than those with less exposure.

The researchers compared the drinking, bathing, and swimming habits of 2,941 bladder cancer patients with those of 7,843 healthy people. They found that people who had been exposed to tap water containing chlorine or bromine used to disinfect water can produce by-products that have been tied to increased all types of cancer risks

Villanueva and her colleagues point out that the most prevalent form of chlorination by-products, trihalomethanes (THM), can be absorbed through skin and inhalation as well.

To explore the relationship between lifetime exposure to trihalomethanes (THMs) and bladder cancer, researchers matched 1,219 individuals who had been diagnosed with bladder cancer with 1,271 people from similar backgrounds who did not have the disease, having them report how frequently they drink chlorinated water, swim in pools or hose down with it.

The researchers found that people living in households with an average household trihalomethane concentration above 8 micrograms per liter had double the risk of bladder cancer compared to those who lived in districts where water contained less than 49 micrograms/liter. Trihalomethanes (THM) levels of about 50 micrograms per liter are common in industrialized societies, they note.

People who consumed chlorinated water were 35% more likely to get bladder cancer than those who didn’t, while people exposed regularly to swimming pools faced a 57% greater risk. And those who took longer showers or baths and lived in municipalities with higher trihalomethanes (THM) levels were also at increased cancer risks.

Trihalomethanes (THM), which are absorbed through the skin or lungs, may have a stronger carcinogenic effect than when they enter through the stomach due to detoxification by the liver.

The implications of these studies are significant since it shows that even low-level exposure to these contaminants carries a risk to public health.

Chlorine is a widely researched chemical element that is used in various industries and applications. Several research studies have been conducted on chlorine, including its use in water treatment systems, disinfection of wastewater, and its effectiveness in eliminating the SARS-CoV-2 virus. A review article on the mechanism of chlorine disinfection in wastewater discusses the removal of disinfection by-products (DBPs) and the efficiency of the water treatment process with chlorine.[1] Another research paper focuses on the effectiveness of disinfectant residuals in the distribution system, demonstrating that free chlorine is able to provide 99.99% inactivation of viruses.[2] The Centers for Disease Control and Prevention (CDC) also provides information on chlorine and its uses in various industries. The NIOSH Worker Notification Program notifies workers and other stakeholders about the findings of these research studies.[3]

Sources:
The American Journal of Epidemiology https://academic.oup.com/aje/

https://www.researchgate.net/publication/328655247_Water_Treatment_Chlorination_An_Updated_Mechanistic_Insight_Review

Click to access effectiveness_of_disinfectant_residuals_final_-_3-7-07.pdf

https://www.cdc.gov/niosh/topics/chlorine/default.html

Peace and blessings now and forever!

Robert Morgan – Bobby

Reduce Painful Rheumatoid Arthritis Symptoms

Here are some tips to help you eliminate or reduce inflammatory foods for rheumatoid arthritis:

  1. Read food labels: Check the ingredients list for any of the inflammatory ingredients mentioned above, such as hydrogenated oils, saturated fats, trans fats, and artificial sweeteners. Avoid foods that contain these ingredients.
  2. Choose whole, unprocessed foods: Opt for fresh fruits, vegetables, seeds, and nuts. These foods are less likely to contain additives and preservatives that can trigger inflammation.
  3. Replace saturated fats: Swap foods high in saturated fats, like processed meats, with healthier options. Choose lean easily digestible sources of protein such as plant-based foods and fats like avocados and nuts.
  4. Consider dairy alternatives: If you have difficulty digesting dairy products, try opting for dairy alternatives like almond milk or oat milk. Look for no-sugar-added options that contain less saturated fats.
  5. Limit refined sugars and carbohydrates: Avoid foods made with refined sugars and white flour. Instead, opt for alternatives like whole grain bread, potatoes, brown rice, corn, broccoli, cauliflower, spinach, and foods sweetened with natural alternatives like stevia or honey.
  6. Watch out for artificial additives: Be cautious of artificial additives like MSG, which can be found in many processed foods. These chemicals can potentially trigger inflammatory symptoms in some people. Better yet STOP all processed foods.
  7. Experiment with a gluten-free diet: If you suspect that gluten may be contributing to your symptoms, consider eliminating it from your diet. This means avoiding wheat, barley, and rye products. Be sure to read labels carefully, as gluten can be found in many processed and packaged foods.
  8. Experiment with A SOS diet: If these basic changes to your diet don’t accomplish the elimination of your symptoms, contact me about my pureed SOS- NO Sugar, Oil, Salt healing autoimmune diseases protocol, which has a 30-90% success rate. Most of my guests have a success rate on the upper end.

Remember, it’s important to consult with a healthcare professional before making any significant changes to your diet, especially if you have underlying health conditions or concerns. Blessings, Bobby and Sue Ellen

Instantly Lower Your Blood Pressure Without Medication

Pressing on these pressure points will quickly lower your blood pressure!

About 1 in 3 Americans have high blood pressure, and less than half of them are able to keep it at a normal level even when taking medication. Pressing or massaging for 1 minute on any one or combination of the following points will quickly help lower your blood pressure:

Pressure Point LV 3

The pressure point is located at the spot just above where your big toe and second toe connect. Applying strong pressure to it for one minute helps lower blood pressure, as well as a feeling of peace and calm.

Pressure Point Ll 4

LI 4 (Large Intestine 4) is easily reachable on the hand: Align your thumb and pointer finger to find a point that feels like muscle tissue beneath the skin. Apply pressure with your thumb for some time, or make pulsating movements over it. Stimulating this spot treats chronic pain and boosts immunity, along with relieving high blood pressure.

PC 6

PC 6 (Pericardium 6 or “Inner Gate”) is a pressure point on your inner forearm. To find it, go approximately 3 finger widths from your wrist, and aim for the middle. It helps regulate blood flow throughout the body by strengthening/relieving symptoms of heart disease—including abnormal pulses and coughing up blood. It can also treat nausea, headaches, and motion sickness.

GB 20

GB 20 (Gallbladder 20, or the “Wind Pool”) are actually 2 points on your neck – both sides of a vertebra and right under the base of the skull. To activate these points you need to apply medium pressure for about one minute at a time. Press gently with your thumbs, and keep your hands still. This can be used to treat headache pain or fever by releasing neck tension.

Pressure Point GV20

You can find this point in the middle of your head. Imagine a line going from ear to ear. You can massage or press this point for as little as a minute to begin lowering blood pressure. Pressing on this point can also help alleviate dizziness, as well as help you feel more peaceful and rested.

Which Foods Would You Choose To Maintain Good Health?

Unrefined Complex Carbohydrates

Vegetables – 100 calories per pound

Fruits – 300 calories per pound

Potatoes & Root Vegetables 400-600 calories per pound

Whole Grains 400-600 calories per pound

Legumes – 400-600 calories per pound

Avocados – 750 calories per pound

Refined complex carbohydrates – 1,200 calories per pound average

Sugar – 1,800 calories per pound

Chocolate – 2,500 calories per pound

Nuts and seeds – 2,800 calories per pound

Oil – 4,000 calories per pound

Meats – 650 and 1300 calories per pound, depending on the amount of protein and fat.

Wishing everyone the best day ever. Bobby

How to Increase Your Energy and Drop Those Extra Pounds

Activating brown fat, also known as brown adipose tissue (BAT), can help increase energy expenditure and potentially aid in weight management. Here are some strategies that may help activate brown fat:

  1. Cold exposure: Brown fat is activated by cold temperatures. Exposing yourself to cold environments, such as taking cold showers or spending time in a cold room, can stimulate brown fat activity. However, it’s important to gradually acclimate yourself to cold exposure and avoid extreme temperatures to prevent any adverse effects.
  2. Exercise: Regular physical activity, especially high-intensity interval training (HIIT) and strength training, can help activate brown fat. These types of exercises increase metabolism and energy expenditure, potentially leading to the activation of brown fat.
  3. Get enough sleep: Poor sleep can negatively impact brown fat activity. Aim for a consistent sleep schedule and prioritize getting enough quality sleep each night.
  4. Eat a balanced diet: Consuming a balanced diet that includes whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables can support overall metabolic health, which may indirectly influence brown fat activity.
  5. Manage stress: Chronic stress can disrupt metabolic processes, including brown fat activation. Engage in stress-reducing activities such as meditation, deep breathing exercises, or engaging in hobbies that help you relax.
  6. Stay hydrated: Drinking enough water is essential for overall health and can support metabolic processes. Aim to stay adequately hydrated throughout the day.
  7. Avoid excessive calorie restriction: Severely restricting calories can negatively impact brown fat activity. It’s important to maintain a balanced and sustainable approach to calorie intake.
  8. Consult a healthcare professional: If you’re interested in specifically targeting brown fat activation, it may be helpful to consult with a healthcare professional or a registered dietitian who can provide personalized guidance and recommendations.

Remember, while activating brown fat may have potential benefits, it’s important to approach weight management and overall health holistically. Incorporating a balanced lifestyle that includes regular exercise, a nutritious diet, adequate sleep, and stress management is key to overall well-being.

Wishing you all the greatest success in increasing your energy and managing your weight. Bobby and Sue Ellen.

Staying Mentally Healthy During the Israel and Hamas War

The ongoing conflict between Israel and Gaza can undoubtedly have a significant impact on mental health,for all of us who are following the war. The pain and suffering being experienced is sometime overwhelming especially for individuals directly affected or those who have personal connections to the region.

Here are some suggestions to help protect your mental health during this challenging time:

1. Limit exposure to news: Constantly consuming news about the conflict can be overwhelming and increase anxiety. Stay informed, but set boundaries on how much news you consume and consider taking breaks from media coverage.

2. Seek reliable sources: Ensure that the news sources you follow are reputable and provide accurate information. Misinformation can fuel anxiety and distress.

3. Connect with support systems: Reach out to friends, family, or support groups who can provide a safe space for you to express your feelings and concerns. Sharing your thoughts with others who understand can be comforting.

4. Practice self-care: Engage in activities that promote relaxation and well-being. This can include exercise, meditation, deep breathing exercises, hobbies, or any other activities that help you relax and recharge.

5. Maintain a routine: Establishing a daily routine can provide a sense of stability and control during uncertain times. Stick to regular sleep patterns, meals, and engage in activities that bring you joy.

6. Limit social media use: Social media platforms can be filled with intense discussions and debates, which can be distressing. Consider reducing your time spent on social media or taking breaks from it altogether.

7. Educate yourself: Seek reliable sources to understand the historical and political context of the conflict. This can help you gain a broader perspective and reduce feelings of helplessness or confusion.

8. Practice mindfulness: Engage in mindfulness techniques such as deep breathing, meditation, or grounding exercises to help manage stress and anxiety. These practices can help you stay present and focused on the present moment.

9. Seek professional help if needed: If you find that your mental health is significantly impacted, consider reaching out to a mental health professional who can provide guidance and support tailored to your specific needs.

Remember, everyone’s experience and response to the conflict may differ. It’s essential to prioritize your mental health and seek support when necessary.

Made this war end, and peace finally be found throughout the Middle East and the rest of the world. Sending love, blessings and prayers for peace Bobby.

Unlocking the Power of AMPK: Exploring its Benefits for Optimal Health

Introduction:
In the quest for optimal health and longevity, scientists and researchers have been exploring various pathways and mechanisms within our bodies. One such pathway that has gained significant attention is AMP-activated protein kinase (AMPK). This enzyme plays a crucial role in regulating energy metabolism and has been linked to numerous health benefits. In this blog post, we will delve into the fascinating world of AMPK, explore its potential benefits for overall well-being, and discuss the best ways to activate AMPK in humans.

  1. Enhanced Energy Production:
    AMPK acts as a cellular energy sensor, monitoring the energy status of our cells. When energy levels are low, AMPK is activated, leading to increased energy production. This activation stimulates the breakdown of glucose and fatty acids, promoting efficient energy utilization. By enhancing energy production, AMPK helps combat fatigue and boosts overall vitality.
  2. Weight Management:
    Maintaining a healthy weight is essential for overall health, and AMPK plays a vital role in this aspect. When activated, AMPK promotes fat burning and inhibits fat storage. It stimulates the breakdown of stored fats, leading to increased fat oxidation and improved metabolic rate. Additionally, AMPK activation suppresses appetite, reducing cravings and aiding in weight management efforts.
  3. Improved Insulin Sensitivity:
    Insulin resistance is a common precursor to various metabolic disorders, including type 2 diabetes. AMPK activation has been shown to enhance insulin sensitivity, allowing cells to respond more effectively to insulin. This helps regulate blood sugar levels, reducing the risk of developing diabetes and improving overall metabolic health.
  4. Anti-Inflammatory Effects:
    Chronic inflammation is associated with numerous health conditions, including cardiovascular disease, cancer, and neurodegenerative disorders. AMPK activation has been found to possess potent anti-inflammatory properties. It inhibits the production of pro-inflammatory molecules and promotes the release of anti-inflammatory substances, helping to reduce inflammation and protect against related diseases.
  5. Cardiovascular Health:
    AMPK activation has been linked to several cardiovascular benefits. It improves blood vessel function, enhances blood flow, and reduces oxidative stress, all of which contribute to a healthier cardiovascular system. Additionally, AMPK activation helps regulate cholesterol levels, reducing the risk of atherosclerosis and heart disease.
  6. Longevity and Anti-Aging:
    AMPK activation has been associated with increased lifespan and anti-aging effects. It activates cellular repair mechanisms, enhances mitochondrial function, and promotes autophagy (cellular recycling), all of which contribute to cellular health and longevity. By maintaining cellular integrity, AMPK activation may slow down the aging process and promote healthy aging.

Best Ways to Activate AMPK in Humans:

a. Regular Exercise: Physical activity, especially endurance exercises like running, cycling, or swimming, has been shown to activate AMPK. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.

b. Caloric Restriction: Consuming fewer calories than your body needs activates AMPK as a survival mechanism. Intermittent fasting or reducing overall calorie intake can stimulate AMPK activation.

c. Natural Compounds: Certain natural compounds, such as resveratrol (found in red grapes and berries) and curcumin (found in turmeric), have been shown to activate AMPK. Including these compounds in your diet or considering supplements may help promote AMPK activation.

d. Metformin: This commonly prescribed medication for type 2 diabetes has been found to activate AMPK. Consult with a healthcare professional to determine if metformin is suitable for you.

e. Cold Exposure: Cold temperatures, such as cold showers or exposure to cold environments, have been shown to activate AMPK. Incorporating cold exposure techniques into your routine may help stimulate AMPK activation.

Conclusion:
AMPK, the master regulator of energy metabolism, holds immense potential for improving overall health and well-being. By incorporating regular exercise, practicing caloric restriction, considering natural compounds, exploring metformin (under medical supervision), and embracing cold exposure, individuals can potentially activate AMPK and reap its benefits. As research continues to uncover more about AMPK activation, harnessing its power may pave the way for a healthier, more vibrant future.

Wishing you the greatest of health as always, Bobby, and Sue Ellen

Resources:

1. https://www.newhope.com/idea-xchange/activating-ampk-key-weight-loss
2. https://www.sciencedaily.com/releases/2019/01/190115111944.htm
3. https://www.lifeextension.com/magazine/2017/ss/boost-ampk-to-reduce-abdominal-fat
4. Hardie DG. AMPK: a key regulator of energy balance in the single cell and the whole organism. Int J Obes (Lond). 2008;32 Suppl 4:S7-12.
5. Park SH, Huh TL, Kim SY, et al. Antiobesity effect of Gynostemma pentaphyllum extract (actiponin): a randomized, double-blind, placebo-controlled trial. Obesity (Silver Spring). 2014;22(1):63-71.
6. Rizza S, Muniyappa R, Iantorno M, et al. Citrus polyphenol hesperidin stimulates production of nitric oxide in endothelial cells while improving endothelial function and reducing inflammatory markers in patients with metabolic syndrome. J Clin Endocrinol Metab. 2011;96(5):E782-92.
7. https://www.healthline.com/nutrition/berberine-powerful-supplement
8. https://diabetes.diabetesjournals.org/content/55/8/2256.full
9. https://www.ncbi.nlm.nih.gov/pubmed/25861268
10. https://www.ncbi.nlm.nih.gov/pubmed/23512497
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3310165/
12. https://www.precisionnutrition.com/surprising-supplements
13. https://www.ncbi.nlm.nih.gov/pubmed/21401097
14. https://www.ncbi.nlm.nih.gov/pubmed/15913551
15. https://www.newhope.com/supply-news-amp-analysis/new-study-suggests-chromium-picolinate-triggers-key-enzyme-improve-glucose-
16. https://www.ncbi.nlm.nih.gov/pubmed/16784965
17. https://www.ncbi.nlm.nih.gov/pubmed/18715218

18. https://www.healthline.com/health/neuropathy-supplements#b-vitamins
19. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4085189/
20. https://www.ncbi.nlm.nih.gov/pubmed/30092639

21. https://www.ncbi.nlm.nih.gov/pubmed/9356027
22. https://draxe.com/nutrition/supplements/what-is-chromium/
23. https://blog.zonediet.com/lifestyletips/ampk-explained
24.https://www.medicalnewstoday.com/articles/313778#:~:text=A%20new%20study%20suggests%20mulberries,treat%20obesity%2C%20new%20research%20finds.
25. https://www.naturalhealthnews.uk/vitamins-2/2016/11/rutin-shows-promise-for-metabolism-weight-loss/
26. https://www.verywellfit.com/african-mango-for-weight-loss-90046
27. https://www.healthstatus.com/health_blog/body-fat-calculator-2/burn-body-fat-24-hours-a-day/
28. https://www.forbes.com/sites/cathyhackl/2020/08/12/what-costa-ricas-blue-zone-can-teach-us-about-the-future-of-wellbeing–longevity/?sh=5b504f7c52d8
29. https://logicalscience.com/2020/09/university-of-utahs-research-can-end-americas-obesity-pandemic-after-a-powerful-herb-mix-rejuvenated-mitochondria-in-the-cells-of-132-overweight-people-and-helped-them-lose-weight-na/
30. https://beforeitsnews.com/opinion/2021/07/new-research-from-university-of-utah-can-end-americas-obesity-pandemic-after-a-powerful-mix-of-herbs-from-costa-rica-helped-132-overweight-people-from-their-test-group-lose-weight-naturally-2463507.html
30. https://www.healthline.com/health/high-cholesterol/herbal-tea
31. https://www.thetrendspotter.net/best-detox-teas/
32.ttps://learnmed.stanford.edu/eportfolios/304/Home/Our_Stanford_University_Scientists_Have_Finally_Found_A_Way_To_Use_Garcinia_Cambogia_and_Ginseng_Root_To_Stop_Fat_Storage_In_The_Human_
33. https://timesofindia.indiatimes.com/most-searched-products/food-and-beverages/beverages/detox-tea-delicious-options-to-feel-good-stick-to-your-weight-management-goals/articleshow/82401589.cms
34. https://www.medicalnewstoday.com/articles/319402
35. https://www.healthline.com/nutrition/weight-loss-tea

The 12 HR Fast – The One Most All Of Us Can Complete

There are several potential benefits of a 12-hour fast, including:

1. Weight management: Fasting for 12 hours can help regulate appetite and reduce overall calorie intake, which may aid in weight loss or weight maintenance.

2. Improved digestion: Giving your digestive system a break for 12 hours allows it to rest and recover, potentially improving digestion and reducing symptoms like bloating or indigestion.

3. Blood sugar control: Fasting for 12 hours can help regulate blood sugar levels by allowing insulin sensitivity to improve and reducing the risk of insulin resistance.

4. Increased fat burning: During a 12 hour fast, the body may switch to burning stored fat for energy, which can aid in weight loss and improve metabolic health.

5. Cellular repair and detoxification: Even short 12 hour fasting  triggers a small amount of autophagy, where the body breaks down and recycles old or damaged cells, promoting cellular repair and detoxification. Longer fasts really are needed to kick in autophagy at a level that it can really make a positive difference in your health, but the 12 hour fast can get you started on the right track. 

6. Improved brain function: Some studies suggest that short term fasting can enhance brain function, improve focus, and protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

7. Longevity: Fasting has been linked to increased lifespan and improved longevity in various animal studies, although more research is needed to fully understand its effects of a 12 hour fast  on human lifespan.

May your life be filled with every blessing, Bobby

Disclaimer: 

It’s important to note that most  fasting routines  should be done safely and under proper guidance, especially for individuals with certain medical conditions or those who are pregnant or breastfeeding. Consulting a healthcare professional is recommended before starting any fasting regimen.

How To Do  A 36-Hour Fast:

1. Start the fast after dinner: Begin your fast after having your last meal of the day. This could be dinner around 7 or 8 p.m.

2. Overnight fasting: Continue fasting throughout the night while you sleep. This will already account for around 8-10 hours of the fast.

3. Morning hydration: Upon waking up, drink a glass of water to hydrate your body. You can also have herbal tea or plain black coffee if you prefer.

4. Stay busy: Keep yourself occupied during the morning hours to distract yourself from any hunger pangs. Engage in light activities, work, or hobbies to keep your mind off food.

5. Midday hydration: Around midday, drink another glass of water or have herbal tea to stay hydrated. Avoid caffeinated beverages if possible.

6. Rest and relax: During the afternoon, prioritize rest and relaxation. Take a nap, read a book, or engage in calming activities that don’t require physical exertion.

7. Evening hydration: As the evening approaches, drink another glass of water or herbal tea to stay hydrated. Avoid caffeine if possible.

8. Bedtime on an empty stomach: Go to bed on an empty stomach. This is often the easiest part of the fast as you can sleep through a significant portion of it.

9. Breaking the fast: In the morning, decide whether to extend the fast a little longer or break it immediately. If you choose to break the fast, opt for a light and healthy breakfast such as fruits or a smoothie.

10. Normal eating for the rest of the day: After breaking the fast, resume your regular eating pattern for the remainder of the day. Focus on consuming nutritious foods and listen to your body’s hunger and fullness cues.

Remember, it’s essential to listen to your body throughout the fast and adjust accordingly.

Blessing, Dr. Bobby

Disclaimer: If you feel unwell or experience any severe discomfort, it’s best to consult with a healthcare professional before attempting a 36-hour fast.

The Incredible Benefits of a 36-Hour Fast: Unlocking the Power of  Fasting

Introduction:

In recent years, intermittent fasting has gained significant popularity as a powerful tool for weight loss, improved health, and increased longevity. Among the various fasting methods, the 36-hour fast has emerged as an effective and manageable approach. This post will delve into the numerous benefits of a 36-hour fast, shedding light on how this fasting technique can positively impact your overall well-being.

1. Enhanced Weight Loss:

One of the primary reasons people turn to fasting is for weight management. A 36-hour fast can help kickstart your weight loss journey by promoting fat burning. During an extended fasting period, your body depletes its glycogen stores and begins to rely on stored fat for energy. This process, known as ketosis, can accelerate weight loss and improve body composition.

2. Improved Insulin Sensitivity:

Insulin resistance is a common issue in today’s society, often leading to type 2 diabetes and other metabolic disorders. By abstaining from food for 36 hours, you give your body a chance to reset its insulin sensitivity. This can help regulate blood sugar levels, reduce insulin resistance, and potentially prevent the onset of diabetes.

3. Increased Autophagy:

Autophagy, a natural cellular process, involves the removal of damaged cells and the recycling of their components. Fasting triggers autophagy, allowing your body to cleanse itself at a cellular level. A 36-hour fast can significantly enhance autophagy, promoting cellular rejuvenation, reducing inflammation, and potentially lowering the risk of age-related diseases.

4. Mental Clarity and Focus:

Contrary to the belief that fasting impairs cognitive function, many individuals report increased mental clarity and focus during a 36-hour fast. As your body adapts to the absence of food, it begins to produce ketones, which serve as an alternative energy source for the brain. This metabolic shift can enhance cognitive performance, boost productivity, and improve overall mental well-being.

5. Hormonal Balance:

Intermittent fasting, including the 36-hour fast, can help restore hormonal balance in the body. It has been shown to regulate the production of growth hormone, which plays a crucial role in muscle growth, fat burning, and anti-aging. Additionally, fasting can help optimize the balance between ghrelin and leptin, the hormones responsible for hunger and satiety, leading to better appetite control.

6. Increased Longevity:

Studies on various fasting methods, including the 36-hour fast, have shown promising results in terms of increased lifespan. Fasting triggers a process called hormesis, where the body adapts to mild stressors, leading to improved resilience and longevity. Additionally, fasting activates genes associated with longevity and cellular repair, potentially slowing down the aging process.

Conclusion:

The 36-hour fast is a powerful tool that can provide numerous benefits for your physical and mental well-being. From weight loss and improved insulin sensitivity to increased autophagy and hormonal balance, intermittent fasting has the potential to transform your health. However, it’s essential to consult with a healthcare professional before embarking on any fasting regimen, especially if you have underlying health conditions. With proper guidance, a 36-hour fast can be a safe and effective way to unlock the incredible benefits of intermittent fasting.

Blessings, Bobby

The Dramatic Increase In IV Hydration & Vitamin Therapy

Because IV therapy delivers fluids mixed with vitamins, minerals, and antioxidants directly into the bloodstream—without passing through the digestive system first (where some nutrients are lost)—the body can absorb almost all of these nutrients.

Full Body Restoration and Revitalization in an IV Drip

1. IV hydration is a new and growing trend.

IV hydration is a new and growing trend. In fact, it’s estimated that over 3 million people in the United States have received IV treatments. As you can see, there are many reasons why so many people are choosing this treatment as their go-to option for getting nutrients quickly and safely.

The convenience factor alone makes it worth trying out: you don’t have to do anything except lie back and relax while someone else administers your IV therapy! The cost of an infusion will vary depending on what type of solution you choose (there are dozens) but generally ranges from $45 -$150 per session depending on location.

2. Vitamin IVs can be used for hangover recovery, seasonal allergies, and more.

The popularity of vitamin IVs has grown in recent years, and many celebrities have praised the procedure. Hangover recovery is one of the most common uses for IV hydration. Vitamin C can also be administered as an IV drip to help fight off seasonal allergies, fatigue, and even jetlag.

Vitamin C is just one example of how medical professionals are using this technique to treat various conditions with infusions that target specific areas such as joints or muscles (arthritis), blood vessels (high blood pressure), or brain function (migraine headaches).

In addition to treating the symptoms of a hangover, vitamin IV drips can be used to boost overall health. They improve energy levels and stamina by delivering vitamins and minerals directly into your bloodstream.

You can also use vitamin IV drips to help fight off seasonal allergies, fatigue, and even jetlag. Vitamin C is just one example of how medical professionals are using this technique to treat various conditions with infusions that target specific areas such as joints or muscles (arthritis), blood vessels (high blood pressure), or brain function (migraine headaches). In addition to treating the symptoms of a hangover, vitamin IV drips can be used to boost overall health.

3. Fatigue is one of the most common reasons for an IV infusion.

Fatigue is one of the most common reasons for an IV infusion. As we age, our bodies become less efficient at absorbing nutrients from food and water. This can lead to deficiencies in various vitamins and minerals, which can cause fatigue.

If you’re feeling tired all the time but have no other symptoms, your doctor might recommend an IV hydration treatment with vitamin C or B12 (or both) to help restore your body’s natural energy levels.

4. IV hydration and vitamin therapy are useful for weight loss.

IV hydration and vitamin therapy can be useful for weight loss. IV hydration and vitamin therapy can help with weight loss by boosting the metabolism, reducing inflammation, and improving energy levels.

5. Athletes appreciate the benefits of IV hydration and vitamins before athletic activity.

  • IV hydration and vitamins can help with recovery.
  • IV hydration and vitamins can help with immunity.
  • Athletes appreciate the benefits of IV hydration before athletic activity as well, which is why many athletes are using this method for both hangover recovery and weight loss purposes as well!

6. Hangover clinics have been growing in popularity in recent years.

Hangover clinics have been growing in popularity in recent years and for good reason. They can be used for a variety of conditions ranging from hangovers to acute alcohol withdrawal syndrome.

The most common reason people visit these clinics is because they want to recover from a night out drinking too much alcohol or partying with friends. The process involves an IV drip that delivers vitamins, minerals, electrolytes, and other nutrients directly into your bloodstream at an accelerated rate compared to what you would receive through eating food or drinking water on its own – all while you sit back and relax!

If you’re looking for something more than just a quick fix though – maybe even something long-term – then IV hydration may not be right for you; however there are many other therapies available through various doctors who specialize in treating various types of ailments including chronic pain management among others

7. Several conditions can be helped by using vitamin IV therapies

  • Hangover recovery
  • Seasonal allergies
  • Weight loss
  • Athletic activity and preparation for athletic events, including:
  • Recovery from injury or surgery (e.g., ACL repair)
  • Preparation for competition (e.g., US Open Tennis Tournament)
  • Anti-aging (includes IV Vitamin C Therapy)
  • Altitude sickness treatment

8. Conclusion

These are just a few of the many ways that IV hydration and vitamin therapy can help. The best part is that they’re safe, easy, and accessible. If you’re looking for a new way to feel better or manage your health, an IV infusion may be just what you need!

Menopause Symptom Reduction Herbs

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Can Intermittent Fasting Improve My Health?

The Benefits of Intermittent Fasting
Intermittent fasting has become a popular trend in recent years, with many people claiming it has helped them lose weight, improve their health, and increase their energy levels. But what exactly is intermittent fasting, and what are its benefits?

What is Intermittent Fasting?
Intermittent fasting is a type of eating pattern that involves alternating periods of fasting and eating. There are several different methods of intermittent fasting, but the most common ones are:

  • 16/8 Method: This involves fasting for 16 hours and eating within an 8-hour window.
  • 20:4 fasting, This involves collapsing the eating time of all of your food to a 4-hour window.
  • 5:2 Diet: This involves eating normally five days a week and restricting calorie intake to 500-600 calories for the other two days.
  • Alternate Day Fasting: Fasting every other day and eating normally on non-fasting days.
  • Fasting 1-2 full days a week or not eating for 24 hours once or twice weekly.

Proven Benefits of Intermittent Fasting

Weight Loss
Intermittent fasting can be an effective way to lose weight, as it can help reduce calorie intake and increase fat burning. Studies have shown that intermittent fasting can lead to a significant reduction in body weight, body fat, and waist circumference.

Improved Health Markers
Intermittent fasting has been shown to improve several health markers, including blood sugar levels, insulin sensitivity, and cholesterol levels. It can also reduce inflammation in the body, which is a risk factor for many chronic diseases.

Increased Energy Levels
Many people who practice intermittent fasting report increased energy levels and improved mental clarity. Fasting has been shown to increase the release of the hormone norepinephrine, which can improve focus and alertness.

Longevity
Intermittent fasting has been linked to increased lifespan in animal studies. While more research is needed to determine if this applies to humans, it is thought that fasting can help protect against age-related diseases and increase overall health span.

There is significant research on intermittent fasting and its potential health benefits. Here are a few studies on intermittent fasting:

A review of the research conducted by the National Institute on Aging found that intermittent fasting has wide-ranging health benefits, including improvements in cardiovascular health, brain function, and metabolic health[1].

A systematic review of 40 studies found intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks[2].

A randomized controlled trial found that intermittent fasting may impart metabolic benefits independent of energy balance by initiating fasting-mediated mechanisms[3].

A study published in the New England Journal of Medicine found that intermittent fasting may improve healthspan and promote longevity by enhancing cellular stress resistance[4].

It’s important to note that while these studies suggest the potential benefits of intermittent fasting, more research is needed to fully understand its effects on health. Additionally, intermittent fasting may not be appropriate for everyone, and individuals should consult with a healthcare professional before starting an intermittent fasting regimen.

Sources:
https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health-benefits

Diet Review: Intermittent Fasting for Weight Loss

https://pubmed.ncbi.nlm.nih.gov/34135111/

https://www.nejm.org/doi/

full/10.1056/nejmoa1905136

Conclusion
Intermittent fasting is a simple and effective way to improve your health and well-being. Whether you want to lose weight, improve your health markers, or increase your energy levels, intermittent fasting may be worth considering. As with any dietary change, it is essential to speak with your doctor before starting an intermittent fasting regimen.

What is the number 1 cancer-fighting food?

Never give up,,, There is always hope!

The number 1 cancer-fighting food is not a specific food, but rather a group of plant-based foods that contain phytochemicals. These foods include berries, broccoli, tomatoes, walnuts, grapes, and other vegetables, fruits, and nuts [1]. Research has shown that a diet filled with a variety of vegetables, fruits, whole grains, beans, and other plant foods helps lower the risk of many cancers [2]. Phytochemicals, which are found in plant-based foods, have been shown to have anti-cancer effects in laboratory studies [3]. Therefore, consuming a diet rich in plant-based foods that contain phytochemicals may help reduce the risk of cancer.

Sources:
https://www.aicr.org/cancer-prevention/food-facts/

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/vegetables-fact-sheet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6077535/

What Starves Cancer Cells?

A low-protein diet blocked the mTOR pathway in cancer cells,

According to recent research, a low-protein diet may block the nutrient signaling pathway that fires up a master regulator of cancer growth, potentially starving cancer cells [1]. The study found that a low-protein diet blocked the mTOR pathway in cancer cells, which is a key pathway that regulates cell growth and metabolism [1]. This finding suggests that a low-protein diet may be a promising approach to cancer treatment, though more research is needed to determine the specific effects of this diet on human cancer incidence and prognosis.

Sources:
https://www.sciencedaily.com/releases/2022/11/221118130021.htm

Can Fasting Help Reduce or Eliminate Cancer Cells?

“There’s always hope beyond what you see.” “It’s possible not just to survive, but to thrive and to live a healthy, wonderful life again.” “Life is 10% what happens to us and 90% how we react to it.” “Cancer is like a teeter-totter.

Several studies have been conducted on how fasting may affect cancer treatment. The results suggest that when people fast, the body creates conditions that limit the spread and growth of cancer cells [1]. In some cases, fasting may even be used as a treatment for cancer. This is because it can reduce the number and size of tumors in people who have already been diagnosed [2].

Preliminary studies suggest that prolonged fasting in some patients with cancer may help decrease chemotherapy-related toxicity and tumor growth.

Chemotherapy can cause serious side effects, but short-term fasting has been shown to offer protection and enhance the efficacy of chemotherapy in numerous distinct malignancies—including breast cancer, melanoma, and colorectal cancer.

Fasting may reduce blood glucose levels, making it harder for cancers to grow because they consume much more glucose than normal cells. Fasting can reduce oxidative stress, which is important because many cancers are caused by oxidative damage.

Fasting can increase the number of cancer-fighting immune cells (natural killer cells), which may be important because cancers often evade detection by the immune system. Fasting can reduce oxidative stress, which is important because many cancers are caused by oxidative damage.

Fasting can increase the number of cancer-fighting immune cells (natural killer cells), which may be important because cancers often evade detection by the immune system.

Disclaimer: However, more research is needed to determine the specific effects of fasting on human cancer incidence and prognosis. If you are diagnosed with cancer make sure to consult with your health care providers before fasting.

Sources:

https://pubmed.ncbi.nlm.nih.gov/35848874/

https://pubmed.ncbi.nlm.nih.gov/34383300/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530042/

https://www.cancercenter.com/community/blog/2021/06/fasting-cancer

Does Ice Cream Really Have Any Health Benefits?

“Can our “All American” favorite treat really be a health food in disguise?

There is no definitive answer to whether ice cream is healthy or not, as opinions among scientists and health experts are divided. Some studies suggest that ice cream may have health benefits, while others warn that it is high in calories and added sugar, and low in nutrients. According to Healthline, most ice creams are calorie-dense and contain added sugar, and even low-fat and no-sugar-added choices are still high in calories. However, ice cream also contains nutrients like calcium, potassium, and magnesium that help maintain healthy blood pressure levels and strong teeth and bones, as mentioned by University Health News. Additionally, a study cited by The Atlantic found that among diabetics, eating half a cup of ice cream a day was associated with a lower risk of heart problems. It is important to enjoy ice cream in moderation and to consider the nutritional value of the specific type of ice cream being consumed. [1][2][3][4]. In addition to the above, ice cream is also a source of protein and fat. A single serving of vanilla frozen yogurt contains about 5 grams of protein and 3 grams of fat, while one cup of chocolate ice cream has 4.7 grams of protein and 5.3 grams of fat. To put this in perspective, a half cup of vanilla frozen yogurt contains about 10% of the recommended daily intake (RDI) for protein and 5% of the RDI for fat. One cup of chocolate ice cream has about 20% of the RDI for protein and 10% of that same amount for fat.

Sources:

  1. https://www.healthline.com/nutrition/ice-cream
  2. https://www.theatlantic.com/magazine/archive/2023/05/ice-cream-bad-for-you-health-study/673487/
  3. https://universityhealthnews.com/daily/nutrition/is-ice-cream-bad-for-you/
  4. https://www.theguardian.com/society/2023/apr/15/is-ice-cream-good-for-you-uk-scientists-give-idea-cold-shoulder

We Can Have A Healthier Life When We Practice Having A Positive Attitude

Your Attitude Determines Your Altitude In Life…

Research suggests that a positive attitude can contribute to physical and emotional well-being, potentially aiding in the healing process of various conditions and diseases, including serious ones such as cancer and heart disease [1][2][3][4]. For instance, studies have found that individuals with a positive outlook on life and aging may live longer and have better overall health outcomes [2]. Additionally, developing a sense of meaning and purpose in life can contribute to emotional wellness. Focusing on what’s important to you may lead to lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life [4]. While more research is needed to fully understand the relationship between a positive attitude and healing from diseases, there is evidence to suggest that positive thinking can have a beneficial impact on one’s health and well-being. In order to cultivate a positive attitude, you need to keep your mind focused on the positive aspects of life.

One way to do this is by practicing mindfulness meditation. Mindfulness meditation involves focusing your attention on the present moment without judgment instead of worrying about the past or future. By doing this daily for just five minutes, you can learn how to stay in the moment and develop a healthier perspective on life.

You may feel that you don’t have enough time to meditate, but studies show that even just five minutes a day can make a difference. If you want to start with mindfulness meditation, here are some tips:

-Find a quiet place where you won’t be interrupted for five minutes. This could be your bedroom or living room if it’s free at the moment. -Sit up straight with your back against a wall if possible. This will help you stay alert and focused on your breathing.

-Close your eyes and breathe deeply through your nose for five minutes. Try to clear all other thoughts from your mind as you focus on the feeling of air entering and leaving your lungs. -When your mind wanders, simply bring it back to the breath. -Try meditating for five minutes every day and gradually increase your time as you get more comfortable with it. As with everything you do, keep a positive attitude and enjoy every moment

Sources:

  1. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking
  2. https://www.health.harvard.edu/mind-and-mood/how-your-attitudes-affect-your-health
  3. https://psychcentral.com/lib/the-power-of-positive-thinking
  4. https://newsinhealth.nih.gov/2015/08/positive-emotions-your-health

Potential Health Benefits of Turmeric

Turmeric may be the most effective nutritional supplement in existence.

Turmeric has a number of potential health benefits. According to the Cleveland Clinic, it has antioxidant properties, and one study shows that it may protect your body from free radicals by neutralizing them. Another study suggests that turmeric’s antioxidant effects may also stimulate the activity of other antioxidants, and it may lower the risk of heart disease.[1]

Johns Hopkins Medicine states that research studies have shown some possible benefits of turmeric for inflammation, degenerative eye conditions, metabolic syndrome, arthritis, hyperlipidemia (cholesterol in the blood), anxiety, muscle soreness after exercise, and kidney health.[2] However, turmeric supplements may not be a good idea, according to the same source.

The National Center for Complementary and Integrative Health (NCCIH) notes that turmeric is promoted as a dietary supplement for a variety of conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others. It is a common spice and a major ingredient in curry powder.[3]

Healthline reports that turmeric, and its active ingredient, curcumin, may have anti-inflammatory, anticancer, antioxidant, and other benefits. It may be the most effective nutritional supplement in existence.[4]

Turmeric and its primary compound, curcumin, offer several health benefits, according to Verywell Health. Thanks to its anti-inflammatory and antioxidant properties, turmeric may help reduce joint pain, boost cognitive function and mood, and support heart health. Curcumin may also help protect against cancer and type 2 diabetes.[5]

Sources:

  1. https://health.clevelandclinic.org/turmeric-health-benefits/
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/turmeric-benefits
  3. https://www.nccih.nih.gov/health/turmeric
  4. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric
  5. https://www.verywellhealth.com/turmeric-curcumin-benefits-7110668
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