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Sugar and Pain Reduction
When you eat sugar, it has many ways to stimulate the production of inflammatory messengers called cytokines4. These little messengers can travel through the body, damage tissues and create inflammation. Where there is inflammation, there is often pain.
There are about 100 million Americans that suffer from chronic pain5. Headaches, back pain and joint pain are all common types. Chronic pain can be mild, severe or episodic.
Your lifestyle can have a significant impact on the amount of pain that you experience. Diet, stress, sleep and exercise can all influence inflammation levels in the body.
When it comes to diet, removing foods that trigger inflammation (like sugar) and adding in more anti-inflammatory foods can help to reduce pain naturally. A chronic pain diet is essentially an anti-inflammatory diet.
Because eating sugar contributes to inflammation in the body, it makes sense to minimize it or remove it completely for a while. Even the recommended limit of 6-9 teaspoons could negatively impact the pain you feel.
We all have our bad habits. They can be anything from smoking to drinking, but bad habits are formed based off something that is missing in our lives. The key is to find out what your bad habit is and for the next few weeks commit to kicking it… or replace it with a good one.
Ways to Stay on Track
Write down each day how you feel about living without your habit. This way once you’ve reached your targeted goal, you can reflect back on your success.
Follow the Three R’s of Habit Change
Charles Duhigg, author of best-selling book The Power of Habit: Why We Do What We Do in Life and Businessprovides advice on how to change and stick with a new habit. The 3 R’s of Habit Change:
- Remind (identifying what triggers the behavior)
- Routine (the action you take towards the behavior)
- Reward (the gain you receive from doing the behavior)
Uncommon Habits You Can Change
Ordering junk food online. Seamless is great when in a pinch but with ease comes sacrifice. Most times you never really get to taste the true flavor of what you’ve order due to the containers, traveling time and possible reheating. Change the habit: As an alternative, cooking at home is always a cost efficient way of doing things, or treat you and a partner to having a chef whip up a meal inside your home. Eat in Chef is a NYC-based personal chef startup building lasting relationships and memories for its chefs and food-lovers alike. Whether for a casual dinner after a long day at work, date night, or wanting a nutritional makeover, Eat In Chef gives food-lovers full access to professional chefs from any electronic device, for any occasion. Their hand-selected chefs will receive your request, pick up fresh ingredients, and cook an unforgettable meal in your kitchen.
Taking the Elevator – It is easy and at times necessary when you have a lot to carry. Other than that, you should try taking the stairs instead of waiting for the elevator. Change the habit: Climbing the stairs burns more calories than a traditional walk, and can increase your chances to achieve weight loss. Doctors recommend stair climbing as an ideal way to improve your energy, increase the function of your immune system and lower your risk for diabetes, high blood pressure, osteoporosis and heart disease. Keep track your steps and calories burn with a rugged fitness tracker, like this Nabu Watch. Traditional with most smart watch functions (notifications for texts, calls, emails, and alerts from your smartphone) but extremely durable enough to keep up with you during any type of training regimen.
Not Getting Enough Vitamins – While many adults may have every intention of eating a healthy diet with foods high in minerals, vitamins and key nutrients, most don’t get enough. 90% of Americans fall short of the recommended levels of key essential nutrients needed for bodies to function in good health. Whether it’s lack of knowledge, time or desire, the diets of even the most health- conscience are often nutritionally incomplete. We need a proper multi vitamin to fill in some of the missing parts. Change the Habit: The California-based, ShakleeCorporation has created a breakthrough advanced multivitamin for complete nutrition. The Shaklee Life Strip is a daily dose of vitamins, minerals and more in one portable, comprehensive system. The culmination of years of research and quality testing, every Life Strip delivers:
- New Vivix® Liquigels for cellular health and healthy aging. Developed by using the muscadine grape – one of nature’s most concentrated sources of bioactive polyphenols, this triple-patented blend of a broad spectrum of polyphenols with key ingredients has been shown in laboratory studies to protect and repair DNA and combat free radicals.
- OmegaGuard® Plus for heart and brain health. One gram of pure, ultra-concentrated DHA/EPA omega-3 fatty acids sustainably sourced from wild Alaskan Pollock and combined with heart-healthy CoQ10 and vitamin E in an enteric-coated softgel to eliminate fishy aftertaste.
- Advanced Multivitamin for complete nutrition and bone & joint health. Dissolves in less than 30 minutes in the stomach and is designed to enhance absorption of folic acid from the patented microcoating.
- Sustained release B+C Complex for immune health and energy. Shown in a clinical study to provide up to three times greater absorption of B vitamins over 12 hours.
Habits can be formed and broken, all it takes is self-awareness and the drive to do so. It is not easy but going at it one day at a time, will bring you steps closer towards a better you.
– See more at: http://mvp.menshealth.com/post/the-power-of-habit-1453754811/#sthash.Vu0bmSjA.dpuf
- Inflammation gets a bad rap, but it isn’t always bad. As a necessary bodily function for preventing illnesses, treating injuries, and healing wounds, inflammation (at least some degree of it) keeps us strong and healthy.
High stress levels, food allergies, smoking, and environmental factors can all increase inflammation, but a poor diet is likely the biggest offender. Luckily, a healthy diet that is free of common digestive triggers can counteract the damage, reduce free-radical damage, flush toxins, and speed healing.
Here are 10 anti-inflammatory foods to include in your diet as often as possible:
1. Leafy green vegetables
Dark, leafy greens like kale, spinach, bok choy, and Swiss chard are rich in flavonoids (powerful, plant-based antioxidants) that restore cellular health, which is essential to stopping inflammation.
In addition, they provide vitamins A, C, and K, which protect your brain against the oxidative stress caused by free-radical damage — the same process that causes aging and disease development.
2. Probiotic foods (sauerkraut, kimchi, kombucha, yogurt, kefir)
A very large portion of your immune system actually lives within your gut and is run by bacterial organisms — what you can think of as “your gut’s bugs.”
Microbial imbalances (when the bad bacteria outnumber the good) have beenassociated with heightened inflammation and increased risk of various diseases, but probiotic foods like sauerkraut and kimchi can help rebalance and heal your gut.
Probiotics are also linked to improvements in immune, cognitive, digestive, and endocrine system functions, and taking probiotics can even cheer you up!
3. Bone broth
Bone broth — the rich liquid that results from boiling the bones of organic, grass-fed beef or poultry for hours — comes packed with a number of nutrients, including collagen. Collagen and the amino acids proline and glycine work in unison to heal the lining of an inflamed gut, which quickly stops your immune system from acting on overdrive and attacking the body’s healthy tissues, from the skin to the brain.
Bone broth is also a great natural source of chondroitin sulphates and glucosamine — the same compounds sold as expensive over-the-counter supplements used to limit arthritis and joint pain caused by inflammation.
As a great source of omega-3s and trace minerals, walnuts are known for being a “brain food” because they supply special phytonutrients that helpprotect against cognitive decline.
An imbalance between oxidants (bad) and antioxidants (good) can eventually lead to oxidative stress, but walnuts help to calm an overactive immune system and reduce widespread inflammation.
5. Coconut oil
Coconut oil is a special kind of saturated fat that has built-in antioxidant, anti-inflammatory, and antibacterial properties. Benefits of this miracle oil include being both easy to digest and helpful in restoring gut health, thanks to its ability to cause a thermic, warming response in the body.
Because coconut oil contains essential fatty acids that can fight bacteria, yeast, and infections within the digestive tract — where most illness and disease begins — it’s beneficial for both preventing and treating inflammation.
As their deep pigment suggests, beets contain the antioxidant betalain, which works to repair cellular damage caused by inflammation. Beets can also help improve blood flow and supply high levels of inflammation-fighting potassium and magnesium, two important nutrients many people are deficient in.
7. Broccoli (and other cruciferous veggies)
Broccoli and other cruciferous vegetables like cauliflower, cabbage, and Brussels sprouts are packed with antioxidants, flavonoids, carotenoids, and key vitamins like vitamin C. These nutrients work together to lower oxidative stress in the body and help battle chronic inflammation and reduce the risk of developing cancer.
The stars of the fruit world, berries stand out because of their high content of both fiber and antioxidants like quercetin, a flavonoid compound that supports healthy bacterial growth in the gut and prevents colon damage.
Berries have also been shown to slow cognitive decline and improve memory and motor function.
Consuming the ideal ratio of omega-3 to omega-6 essential fatty acids is one of the keys to fighting inflammation. Omega-6es are “pro-inflammatory” while omega-3s are considered potent anti-inflammatory substances.
Wild-caught salmon and other oily fish (including mackerel and sardines) are the best food sources of omega-3s. They naturally lower the risk for developing many inflammatory diseases, especially heart disease, arthritis, depression, and cognitive disorders.
10. Super seeds (chia, flax and hemp)
Super seeds like chia, flax, and hemp offer both omega-3 (in the form of plant-based alpha-linolenic acid) and omega-6 fatty acids, which help stop our immune system from overproducing cytokines and oxidant molecules that can lead to inflammation.
They’re also full of fiber, antioxidants, protein, and numerous trace minerals that help regulate cholesterol and lower blood pressure levels before they cause further damage.
Eating right is essential in keeping your joints problems free. But did you know that a proper diet has a major role in restoring knee, hip and spine cartilage?
Keeping the optimal weight balance and having a normal physical strain every day will keep your knees safe and and reduce the risk of damaging the knee cartilage.
What Are The Symptoms of Damaged Knee Cartilage?
First, you need to know that cartilage is a type of connective tissue. It is part of many other bone structures in the human body. You can find it in the humans’ chest, nose, bronchi, ears and lines and creases of the spine, elbows, knees, hips. It is not as elastic as the muscle, but is not as hard as the bone.
What it does is help the bones grinding against each other and help its mobility. This is what keeps our bones from damaging.
So you understand how important it is to have a healthy cartilage, especially in the knees area where it holds the most weight from the entire body.
And there are various factors that can cause distortions such as the aging process and diseases such as osteoarthritis, which commonly affects the joints on your shoulders, neck (impedes the movement of the head and causes dizziness), hip, knee, hand and foot joints.
The symptoms that can indicate that the structure of cartilage is damaged or even its complete disappearance is pain when moving, as well as swelling and muscle tension. In addition to degenerative changes, there can be many other factors that can damage your cartilage such as mechanical injuries of some kind of impact, excessive physical activity, carrying heavy loads, as well as obesity. Here in this text we will present you the best natural remedies for cartilage regeneration on your hips and knees.
How to Rebuild the Knee Cartilage
Some recent studies have shown how eating foods rich in the amino acid lysine can be of great help, because this amino acid participates in the renewal of the collagen, which is the main part of your cartilage. Given that it is not synthesized in the body, it must enter through the food. The optimum amount you should is 12 milligrams for every kilogram of your body weight.
The foods you should focus on is beans, cod, red meat, eggs, soy, yogurt, cheese, dried fruit, beans and many others.
Another important substance for your body is also the chondroitin that participates in the preservation of our cartilage and it is also important for the natural regeneration of the cartilage of knee, hip and other joints.
Chondroitin absorbs water in connective tissue, thereby it is preserving the elasticity and flexibility of the cartilage. In addition, it can block many enzymes that degrade the connective tissue, but also it can contribute in the construction of new one.
The optimum amount of this compound is from 1000 to 1200 milligrams daily, and is obtained from shark cartilage, and from pigs and cows. In addition, chondroitin is often combined with glucosamine, which encourages greater flexibility and mobility of joints, and it is also important for the natural regeneration of cartilage. It is derived from chitin, which can be found in the shell of sea crabs, crab and lobster.
Which food is Recommended for Cartilage Regeneration?
Eating foods rich in vitamins is essential for the proper formation and renewal of knee cartilage. The largest part of it eventually becomes rigid, so it’s necessary to ingest as many vitamins to prolong its life and resilience.
Foods rich in vitamin C for regeneration of cartilage of the hip and knee
Vitamin Cis essential for the body because it stimulates the production of collagen, which essential in building healthy ligaments and tendons. The optimum daily amount is 75 milligrams, and there’s a great choice between citrus fruits, oranges, tangerines, grapes, blackberries, and their juices.
Vitamin C is also found in onions, peppers, potatoes, lettuce. A diet based on fruits and vegetables can also reduce the risk of gout, accumulation of uric acid in the joints.
Vitamin D for bones, joints and cartilage
A study published under the title “Arthritis and Rheumatism” confirms that exposure to sunlight and vitamin D directly contributed to better joint mobility.
Results of the study showed that it’s necessary to bring a sufficient amount of vitamin D in the body in order to prevent the occurrence of osteoarthritis. Vitamin D can be found in milk, bread, cereals, as well as fatty fish such as salmon, herring, and in oysters.
Foods rich in vitamin A stimulate cartilage regeneration on the hip and knee.
Natural Remedy for Regenerating Cartilage – Gelatin
– See more at: http://www.healthyfoodteam.com/this-is-how-to-regenerate-your-knee-cartilage/#sthash.efpugbPh.dpuf