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Age-Defying Anti-Aging Tips ~ 7 Of The Very Top Ones

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Age-Defying Anti-Aging Tips to Keep You in Your Prime Longer

.7 of The Best!
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Treat, Prevent and Get Rid of Wrinkles

Aging is a reality everyone must face. However, there are ways to stay in your prime for longer and lessen your chance of developing debilitating conditions as you age.
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It should be everyone’s goal to remain in good health for as long as possible and take concrete steps to reach that goal.
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These 7 health tips will help keep you in your prime.
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Age-Defying Anti-Aging Tips: #1
Exercise
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Age-Defying Anti-Aging Tips .
You’ve heard it before, but the fact remains that regular exercise plays a pivotal role in reducing the effects of aging.
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It also helps reduce blood pressure and keep your mind engaged. No matter your physical capabilities, there are exercises you can do that will help keep your body in top shape.
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You might need to work with a personal trainer to create a customized workout routine for your needs. Be sure to vary your workout.
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Consistency is the name of the game. So commit to a program and make yourself accountable. Your health is your most important asset.
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2. Take Care of Your Oral Hygiene
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Dental Health.
Dental health is more tied to your overall health than you might realize.
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For example, bacterial infections in your mouth can spread to other parts of your body. Dental issues can be a sign of conditions like diabetes, cancer and heart disease.
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You can prevent many of these problems by simply taking good care of your teeth and oral hygiene. Brush and floss daily and go into your dentist twice a year for regular scaling.
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If your smile is somewhat tarnished by the condition of your teeth, you can boost your self-esteem with a number of cosmetic dentistry procedures. Cosmetic dentists offer services like putting in veneers or reshaping cracked teeth.
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3. Drink Plenty of Water

Age-Defying Anti-Aging Tips.
Staying hydrated will keep you healthier and simply make you feel good. It can help reduce headaches, muscle cramps, improve complexion and your overall health of your immune system.
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Hydration also has a major impact on your brain functions and your energy levels. Replacing sugary drinks with water will help keep your weight down.
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There is considerable evidence to suggest that less sugar in your diet will keep your memory sharper.
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5. Get Plenty of Sleep
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Age-Defying Anti-Aging Tips.
Sleep is your body’s way of rejuvenating itself and a very important component of keeping yourself healthy.
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There are a number of ways you can get better sleep.
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This includes setting up a set sleep schedule, keeping the bedroom cooler and darker, and avoiding caffeine in the evening.
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Getting eight to ten hours of sleep per night is ideal. Anything less than that long term will affect your cognitive functions and increase your risk for serious diseases such as heart attacks and strokes.
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Lack of sleep can also contribute to mental illness symptoms.
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5. Eat A Diet Comprising REAL Food!
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Nutritional Value of Foods.
Not many people today think about this, but it doesn’t make it less true: We are what we eat. Garbage in, garbage out.
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In this 21st century world we live in today, we get bombarded by media giving us non-stop information.
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This ‘knowledge’ takes residence inside our brains. And we then act according to this information. But have you evaluated this information?
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This is true about diet and nutrition. Ask yourself: What actually are you eating?
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Real food should be the foundation of your diet. Nothing else.
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Your body doesn’t wasn’t made to handle processed and artificial and pseudo foods, additives, preservatives and other ‘modern foods’ that we encounter on a daily basis.
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Vitamin E Benefits.
It wasn’t made to digest these. It tries to, and eventually, something goes wrong with your health.
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Eat REAL food as medicine. Eat real food for health and beauty. Full stop. And you will see a enormous difference in the quality of your health, and your life.
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6. The Importance of Premium Supplementation
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Modern agriculture today has left the food we eat devoid of the majority of the essential nutrients we need to stay optimally healthy.
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And even if we strive to feed ourselves and our families with the best food, it is advisable to add premium supplements to our daily health regime.
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Take a natural curcumin anti-inflammatory daily. Add a broad spectrum multivitamin and essential organic minerals.
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And remember to take a high dose of bio-available vitamin C. Animals have the amazing ability to produce vitamin C in their bodies. Not so humans. Vitamin C is crucial for the prevention of heart disease.
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Finally, use a stem cell supplement support to help your bone marrow produce brand new adult stem cells.
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Stem cells have the incredible ability to rejuvenate and heal tissues and cells in any part of your body!
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7. Reduce Killer Stress!
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Stress.
Stress is a big destroyer of health. Regular stress will break down your immune system, and this is when disease will occur. Your body will not have the resources to protect itself.
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Re-evaluate your lifestyle. Make changes where necessary. This may even mean changing jobs/career and even walking away from destructive and unfulfilling relationships. Take up yoga and meditate regularly. You will find that you’ll become more calm and relaxed.
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Yoga Pose.
Your health should always be taken seriously. Remember to look after your physical, mental and emotional health, because all three are important for keeping yourself in top form.
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diet, nutrition fitness.
If you follow the tips above, you can live a healthier, better life for much longer.

diet, nutrition fitness.
Post by Emma Sturgis
emmasturgis@gmail.com
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Share with us below your challenges of aging! What tips and secrets do you have to slow down this process and stay young longer?

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Winter Workout The Healthy Way ~ 6 Tips That Work!

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A Winter Workout The Healthy Way

6 Top Tips for Staying Healthy during The Cold Season

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Winter brings changes to nature, and also to your daily routines. Even though you’d rather snuggle up on the sofa drinking hot cocoa, that shouldn’t become a habit. Holidays are a great excuse to enjoy the treats and festive cuisine. .

Shorter daytime and cold can dissuade you from working out, but that only means you have to change the tactics. Instead of surrendering to the winter blues, keep your spirits high with new workout routines and healthy habits.
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Below are 6 tips to do just that!
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1. Pay attention to your food and beverage
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Winter Workout The Healthy Way .
During winter, food becomes more attractive than before. One of the reasons for this is that the cold will make you spend more time indoors, with fewer activities.
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Being bored and inactive are a known causes why people put on extra weight. Even though this is all understandable, it’s not healthy.
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Practise eating only when you’re hungry. Also, eating healthy foods in winter is actually not that difficult.
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Although fresh veggies may cost more than during the summer months, you can still use frozen ones. Use healthy sweeteners instead of sugar and drink green tea which will help you with belly fat.
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Don’t forget to start with vitamins too or update your intake regime. The less time you spend being sick, the more you’ll spend exercising.
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2. Try to do some sort of sport
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How to Treat depression with Exercise.
Winter sports may not keep you active all the time but will bring some fun to your workout. Skiing is mostly reserved for those travelling to the mountain retreats on vacation. On the other hand, skating is not. An hour of skating burns 460 calories, and it’s also something you can do in company.
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Swimming to Lose Weight Quickly.
Swimming is one of those sports you can do all year. If you swim faster, you can burn around 590 calories in one hour, while slower strokes will use up only 413. Another benefit of swimming is that it will keep your muscles in shape and enhance your stamina for other workouts.
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3. Join something new
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A Suitable Workout for you.
To keep your motivation and enthusiasm in check, join some team sports or group classes. This will keep you moving and help you meet new people with same goals as you.
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It can be whatever you want, from volleyball to an aerobics class. Even dodgeball or tennis are options, too. Participating in paid and regular activity is a great motivator to stay active during the winter.
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4. Set a goal
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Winter Workout The Healthy Way .
Every good plan has goals. Besides being healthy, make it interesting and set a new goal. It can be to lose weight, get that six-pack you always wanted, or even challenge yourself to run 5k outside.
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These types of goals will keep you occupied during cold months and motivate you to achieve more.
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It’s important that you start realizing your goals bit by bit: set milestones necessary for their fulfillment. Doing so will make you more focused and you won’t tire quickly and give up.
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5. Exercise At Home
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Leg Workouts.
The easiest way to exercise during winter is to do it at home. To keep motivated, pretend that you’re going to the gym. This means that you should put on the workout clothes and shoes, fill your water bottle and play some music.
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There are many options when it comes to exercising at home. You can download an app for the desired workout and keep track that way. Alternatively, you can try some home trainer videos, depending on what suits you best.
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Yoga is also a great way to be in shape during winter. Nowadays, there are more and more popular walk-at-home workouts which can save you money.
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6. Wear Several Layers Of Clothes
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If you decide to run outside, there are a few things you must do before you step out in the cold. First, dress appropriately. This means that you should wear layers which you can take off as your body temperature increases.
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However, it’s important not to over-bundle. You will sweat and the clothes will become damp. The more layers you have, the more wet clothing you’ll be wear. This can cause hypothermia or you can catch a cold.
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The best way to approach this to dress for a slightly higher temperature, for example for around 10 degrees warmer. When you start moving, your body temperature will rise and you’ll be able to bear the cold much better.
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Lastly
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Winter is just a season with a different landscape and not a good enough reason to quit on your exercise routine. If anything, staying healthy and in shape is more important during the winter since that’s the period when we tend to function more slowly.
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So don’t let that good workout over the year be for nothing. Continue walking the healthy path. Very soon, you won’t even see it as something you must do, but rather as a normal part of your life.
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diet, nutrition fitness

Post by Nina Simons
simons.n.nina@gmail.com
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Do you workout during the winter? Share with us below your secrets and workout tips!

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Your Winter Guide to Vitamins and Minerals ~ 7 Essential Nutrients

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Your Winter Guide to Vitamins and Minerals

7 Essential Nutrients You Absolutely Need…for Optimal Winter Health!

Winter Guide to Vitamins and Minerals .
Winter is great! You have the holiday parties, you have your grandma’s hot, spicy cider, you have the gifts, the merriment, the winter sports, the simple pleasure of building a snowman with your kids…

Unless you get sick, that is. In this case, winter becomes awful because you’re stuck inside, drinking mug after mug of hot tea, blowing your nose, and staying isolated from all the fun because you can barely get out of bed.
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Well, to help make this year a little healthier and ward off the flu, it’s time to stock up on 7 essential vitamins and minerals.
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1. Vitamin D
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Winter Guide to Vitamins and Minerals.
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You get up, rush out to work, catch maybe five minutes of direct sunlight on your face, and by the time you’re on your way back home, it’s dark yet again.
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Shorter daytime in winter makes it difficult to get our vitamin D.
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So to avoid becoming deficient, try taking daily fifteen-minute walks in the sun. That’s the easiest way to absorb the vitamin.
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However, you can also get it from the following foods:
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  • Fish
  • Cod liver oil
  • Eggs
  • Milk
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2. Vitamin C
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Winter Guide to Vitamins and Minerals .
Here’s the deal with vitamin C: it probably won’t help you prevent a cold on its own.
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However, if you take it pre-emptively, it can shorten the duration of the symptoms and help you get back on your feet faster.
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Additionally, it seems to be even more helpful to athletes and people who are generally fit. So, combine your vitamin C with exercise and you’ll be reaping all the benefits.
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Foods rich in vitamin C include:

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  • Capsicums: Rich, natural sources of vitamin C
  • Citrus fruits: orange, kiwi, lemon, guava, grapefruit
  • Vegetables: broccoli, cauliflower, Brussel sprouts 
  • Other fruits: papaya, cantaloupe, strawberries
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3. Iron
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spinach bone health.
It helps boost the immunity, but also helps us keep our energy levels high. We’re generally more tired in winter, and iron deficiency is to blame in a lot of cases. This is especially important for women who are more prone to being anemic and suffer more symptoms.
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You can find iron in these iron-rich foods:
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  • Cooked oysters
  • White beans
  • Dark chocolate
  • Organ meats
  • Soybeans
  • Lentils
  • Spinach
  • Red meat
  • Dark leafy veggies
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Supplements can really help a lot, but try to find high-quality ones that won’t cause any digestive problems.
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4. Zinc
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Winter Guide to Vitamins and Minerals .
Zinc, similarly to vitamin C, can reduce the severity and longevity of cold symptoms.
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It’s especially useful for school children and children in child care centres who come in contact with many people during the day.
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Bear in mind that zinc can have potentially harmful side-effects if you overuse it. Ask your holistic health practitioner to advise you on the right dose.
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Sources of zinc include:
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  • Spinach
  • Seafood like oysters
  • Nuts
  • Pumpkin seeds
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5. Omega 3
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Winter Guide to Vitamins and Minerals .
Now here’s something great to help you with the seasonal blues. The lack of sunlight, the cold, and the general discomfort of winter can really make us feel more than a little sad.
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However, omega 3 fatty acids can help quite a bit.
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Since omega 3 and 6 can’t actually be made in our bodies, it’s important to consume foods such as fatty fish, flaxseeds, acai berries, and nuts, or to simply get your fill from quality supplements.
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Don’t worry, it’s easy to find vitamins online. Just make sure to start taking them before winter is in full swing to get all the benefits.
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6. Vitamin E
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Winter Guide to Vitamins and Minerals.
Flaky skin, dandruff, brittle hair and nails – do you feel like you’re dry all over? Vitamin E can protect you from free radical damage and keep your skin soft and smooth.
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If you frequently suffer from windburn, rashes, itchy and flaky skin, then stock up on the following Vitamin E-rich foods to fulfill your dietary needs:

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  • Avocado
  • Almonds
  • Spinach
  • Sweet potato
  • Butternut squash
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7. Folic Acid
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Vitamin E Benefits.
While it can help with your mood swings just like omega 3, the real reason you want to use it is because it supports healthy cell growth and can protect our cardiovascular system and prevent diabetes.
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heart disease.
Folic acid is a man-made form of folate (a type of vitamin B), and it’s especially useful in winter when our body is generally more susceptible to getting sick. Pregnant women absolutely need it because it’s essential for foetus development and can prevent birth defects such as spina bifida.
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Good sources of folates include:
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  • Dark leafy greens: spinach, broccoli
  • Lentils
  • Nuts
  • Avocado
  • Beans
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If you’re pregnant you might need higher doses of folates, and you should consult your health practitioner for advice.
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diet, nutrition fitness
Generally, it all comes down to eating a nutritious, varied diet, exercising frequently, and taking quality supplements.
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Winter can be a lot of fun if you aren’t stuck at home because of the flu, so stick to good habits and enjoy the holiday fun!

diet, nutrition fitness

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Article by Samantha Olivier
Samantha.marry.olivier@gmail.com
Samantha has a B.Sc. in nutrition, and has spent two years working as a personal trainer. When not in the gym or on the track, you can find her at Ripped.me, or in a tea shop.
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What vitamins and minerals do you take? What are your winter tips to stay healthy? Share your below your tips and secrets on vitamins and minerals!
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Smoothies for Better Cardiovascular Health ~ 6 of The Best!

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Smoothies for Better Cardiovascular Health

Make these 6 Delicious, Satisfying, Super Drinks!
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Smoothies for Better Cardiovascular Health
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heart disease

Protecting your heart is one of the most important things you can do when it comes to investing in good health.
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From spending a few extra minutes on the treadmill each day, to cutting down on unhealthy foods, there are many ways to keep your cardio system working perfectly.
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Today, the majority of us are plagued by hectic professional lives, countless personal commitments, and an ever-shrinking amount of free time in our schedule.
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Therefore, it’s a good to have a no-fuss ways to give your heart the extra support it needs.
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That’s why we’re going to give you a list of 6 heart-healthy smoothies you can drink every morning to keep things working as they should. All you need to get started is a strong and reliable blender, some fresh produce, and a little creativity.
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  1. The Berry Best Heart Smoothie
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Smoothies for Better Cardiovascular Health .
This delightful smoothie is a great way to start your day, thanks to the healthy dose of heart-friendly ingredients like antioxidants, omega-3 fatty acids, fiber, potassium, and folates.
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If you’re in a particularly big rush one morning, you can even use this smoothie as a meal replacement. The reason for this is that it’s very dense in necessary nutrients.
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You’ll need:
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  • 1 cup of almond milk
  • 1 tablespoon of flax seed
  • 2 cups of spinach
  • Half an avocado
  • 1 cup of strawberries
  • 1 cup of blueberries
  • 1 orange (peeled)
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    2. The Tropical Turmeric Smoothie
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Smoothies for Better Cardiovascular Health.
If you haven’t added a bottle of turmeric to your spice rack yet, then now might be the perfect time. Countless studies show that turmeric can be a great way to fight back against numerous ailments, including arthritis.
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Additionally, because turmeric is an anti-inflammatory, it can reduce your risk of heart attacks too.
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You’ll need:
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  • 1 teaspoon of turmeric
  • 1 teaspoon of cinnamon
  • 1 cup of baby spinach
  • 1 cup of sliced mango
  • 1 cup of pineapple chunks
  • 1 cup of coconut water
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    3. Green Cardio Lemonade
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    Lemon

Smoothies for Better Cardiovascular Health
Photo by Roberta Sorge on Unsplash

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Whether it’s summer, winter, spring, or autumn, it’s hard not to love the refreshing taste of a delicious glass of lemonade.
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By adding some heart-healthy ingredients to your favorite afternoon drink, you can enjoy a range of amazing cardio benefits in no time.
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Apples, for instance, contain an antioxidant that’s known for reducing your levels of bad cholesterol – which is particularly important when you’re worried about your heart health.
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This particular recipe also comes with plenty of potassium too, which is great for your overall well-being.
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You’ll need:
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  • 3 apples, peeled, cored, and sliced
  • Half a lemon (peeled)
  • Half a cucumber
  • 1 cup of baby spinach
  • 1 cup of coconut water
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    4. The Cocoa Almond Delight

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Smoothies for Better Cardiovascular Health
Photo by Etty Fidele on Unsplash

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It might surprise you to learn that you can enjoy all the advantages of a heart-friendly smoothie, while getting your daily dose of chocolate at the same time.
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With the right ingredients, any nutritious smoothie can feel like a luxury treat. And this one contains almond butter, cocoa powder, and maca powder, all known for increasing your “good” HDL cholesterol levels.
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Not only will this smoothie support your heart, but it can also boost energy levels too!
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You’ll need:
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  • 2 cups of almond milk
  • 3 tablespoons of almond butter
  • 2 teaspoons of maca powder
  • 2 teaspoons of cocoa powder
  • 1 banana
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    5. Superfruit Heart-Protecting Smoothie
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Smoothies for Better Cardiovascular Health .
This wonderful super fruit smoothie is packed full of ingredients designed to keep your immune system in peak condition.
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Both blueberries and pomegranates are packed full of antioxidants. They have been proven to be effective at protecting your heart, and improving the performance of blood vessels.
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To make this blend, you’ll need:
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  • 1 teaspoon of lemon juice
  • 1 teaspoon of lemon zest
  • Half a cup of Greek yogurt (you can substitute with a banana if you want to avoid dairy)
  • Half a cup of pomegranate juice
  • 1 cup of blueberries.
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    6.  The Green Queen
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Kale Foods that Fight Diabetes
spinach bone health.
Finally, for the ultimate nutrition boost, and a fantastic way to improve your heart health, look no further than the green queen!
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A smoothie that’s packed full of antioxidants, phytonutrients, and countless vitamins. It’s designed to get your entire body working at peak performance.
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This green smoothie is also particularly effective at improving energy levels, if you’re the kind of person who notices your concentration beginning to wane after 2pm at work.
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You’ll need:
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  • 2 cups of pure orange juice
  • 2 apples, cored
  • 1 cup of kale
  • 1 cup of spinach
  • 1 cup of mango chunks
  • 1 cup of ice cubes
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diet, nutrition fitness
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Article by Rebekah
Rebekah is a dedicated professional writer and marketing specialist. In her free time, she enjoys learning about the latest health and fitness trends, and upgrading her diet with healthy new recipes.
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What smoothies do you make? What do you do to keep your heart healthy? Share with us below your tips and recipes!
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The Importance of Vitamins in Our Daily Life ~ 3 Very Important Ones

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The Importance of Vitamins in Our Daily Life

3 Important Vitamins
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The Importance of Vitamins in Our Daily LifeMaking smart choices when it comes to taking care of your body is probably the most important thing you can do for yourself.
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We all know that working out and eating healthy foods is essential. After all, that’s what our mothers used to tell us.
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They also told us that we must remember to take our vitamins if we want to be strong and healthy. And guess what? Our mothers were right!
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Vitamins don’t provide proteins, fats, and energy, but they’re essential when it comes to helping your body function optimally. They boost your immunity, bolster your eyesight, heal wounds, strengthen your bones and even help our bodies get more energy from food.
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Without vitamins, we’d start to feel lethargic. We’d become vulnerable to infections and illnesses.
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Let’s explore the various types of vitamins below.

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Types of vitamins
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The Importance of Vitamins in Our Daily LifeVitamins are generally categorized as either fat soluble or water soluble depending on where they dissolve best.

The fat-soluble vitamins are stored in the body for long periods of time, and in general, they pose a higher risk for toxicity when they’re consumed in excess than water-soluble vitamins.
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So, before you decide to take a vitamin supplement that contains big doses of vitamins A, D, E, and K, consider adjusting your diet.
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The Importance of Vitamins in Our Daily Life Eating a normal and well-balanced diet is a much better option since it will not lead to toxicity.
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One thing to remember is to avoid or at least reducing your consumption of processed foods, especially sugar. These deplete your vitamin stores.
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A vitamin that can dissolve in water is a water-soluble vitamin. But, what’s important here is that water-soluble vitamins are carried to the body’s tissues and not stored in the body. That means they need to be replaced, and the easiest way to do that is, once again, with a healthy diet.

We live in a world where maintaining a healthy diet is almost impossible. Our daily schedules simply don’t allow it. Fortunately, we also live in a world where everything is just a click away. We’re now able to purchase quality minerals and vitamins online and replenish our bodies with essential substances.

However, that does not mean you should rely solely on vitamin supplements. They’re exactly that – supplements, so combine them with healthy foods for the best results.
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The Most Important Vitamins

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The Importance of Vitamins in Our Daily Life: #1
Vitamin C
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The Importance of Vitamins in Our Daily Life Once again, your mom was right – Vitamin C is one of the essential vitamins you should take, but so are B vitamins and vitamin D. Why? Let’s take a look.

Vitamin C is widely recognized as a vitamin that plays a role in helping to fight off those nasty colds, but that’s not the only thing it does.
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Due to its antioxidant properties, it also boosts your immune system by protecting it from free radicals you encounter. But, that’s not all. Vitamin C is also important for maintaining connective tissues in your cartilage and tendons.
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Few people know this, but Vitamin C is necessary for good heart health. Animals don’t get heart attacks but human beings do. It’s because animals make their own Vitamin C inside their bodies while human beings don’t. You can take up to 2 to 5 grams daily for disease prevention.
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The Importance of Vitamins in Our Daily Life: #2
Vitamin D

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Vitamin D helps your body absorb calcium and promote bone growth. If you don’t put enough of this vitamin in your body, your bones might become soft, and as a result, you’ll be more prone to injury.
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Vitamin D deficiency has also been linked with many types of cancer – colon cancer, breast cancer, and prostate cancer, as well as heart disease, depression, and weight gain. This vitamin is so important that your body makes it by itself, but only when your skin is exposed to sunlight.
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The Importance of Vitamins in Our Daily Life: #3
The B Vitamins
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The Importance of Vitamins in Our Daily Life The eight B vitamins — B1, B2, B3, B5, B6, B7, B9, B12 play an important role. They help your body run like a well-oiled machine.
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Of all these, B12 is probably the most important vitamin since it helps the production of DNA and RNA, you know, the body’s genetic material.
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It’s also essential for maintaining healthy nerve cells and preventing anemia that makes people feel weak and lethargic.
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The B vitamins are very important to the nervous system. The help in relieving stress and stressful situations.

If your diet includes fish, milk, or other dairy products, there’s a big chance that you don’t need to supplement your diet, but if you’re a vegetarian, you probably have a B12 deficiency, so help your body work by taking organic supplements.
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Maintaining a healthy diet and supplementing it with the right vitamins and minerals is the easiest way you can make sure you’ll live a long and healthy life.
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Article by Luke Douglas
mrlukeidouglas@gmail.com
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What vitamins and minerals do you and your family take for good health? Share with us below!

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