How to increase your healthy life span?

New research finds that there are five lifestyle factors that significantly increase the years you live without experiencing chronic health issues. Healthy lifestyle habits can add as much as a decade to your life span. These five lifestyle factors are: 

• ·        never smoking
• ·        at least 30 minutes of daily physical activity
• ·        moderate alcohol intake
• ·        maintaining a moderate weight (defined as a BMI less than 25)
• ·        a good healthy quality diet

The life expectancy free of the chronic diseases (such as cancer, heart disease and diabetes) was 24 years among 50-year-old men or women who followed no low-risk lifestyle factors. It was 31 years for men (34 years for women) who practiced four or five of these healthy habits. 

The most influential of these are not smoking and maintaining a moderate body weight.

According to the study, men who smoked heavily — defined as 15 or more cigarettes per day — and men and women with obesity (defined as BMI 30 or higher) had the lowest chance of disease-free life expectancy at age 50. On the other hand, optimizing caloric intake and reaching or maintaining a moderate weight and waist measurement into middle age while participating in regular physical activity (30 minutes a day) and avoiding smoking are the most important ways to reduce risk for diabetes. 

Being selective in what you eat is anther most important lifestyle factor. 

Foods that are high in fiber (such as whole grains, fruits, and vegetables) have been studied extensively for the benefits that they provide when it comes to cardiovascular health, including blood pressure regulation. Legumes, such as beans, lentils and peas can also lower the risk of heart disease, high cholesterol level and high blood pressure. Additionally, you should avoid foods high in sugar, sodium, saturated fat and refined carbohydrates. 

Are the Genetically Modified Organisms (GMOs) harmful to human health?

GMOs are crops that have had genes added to them to enhance their growth, versatility or natural pest resistance. 

Historically, wild plants were bred to have better characteristics for farming by selectively planting only the most ideal plants available. 

GMOs accelerate this process by using scientific techniques to give the target plant a specific genetic trait. The expected result is known in advance, as in the modification of corn to produce the insecticide Bt toxin. 

Because GMO crops naturally have increased resistance, they require fewer pesticides for successful farming. Thus GMOs may reduce the harmful environmental and occupational health effects of both synthetic and organic biopesticides. 

One specific concern is the possibility for GMOs to negatively affect human health. This could result from differences in nutritional content, allergic response, or undesired side effects such as toxicity, organ damage, or gene transfer. After more than 20 years of monitoring by countries and researchers around the world, many of the suspicions surrounding the effects of GMOs on organ health, our offspring, and our DNA have been addressed and tested. No effects on human health have been shown as a result of the consumption of such foods by the general population in the countries where they have been approved. The GM foods on the international market have passed risk assessments and are not likely to present risks for human health. GMOs have been found to exhibit no toxicity, in one generation or across many. Though each new product will require careful analysis and assessment of safety, it appears that GMOs as a class are no more likely to be harmful than traditionally bred and grown food sources. There is no evidence that GMOs are harmful to health. 

Some concern has been raised that GMOs that are resistant to glyphosate (Roundup) encourage the use of this herbicide in higher levels. 

While one study suggested that high levels of glyphosate can promote cancer in lab animals, these levels were far higher than those consumed in GMO produce and even those of occupational or environmental exposures.

Micronutrient Deficiencies

In a study, it was found that one-third of the US population deriving 45% of their energy from energy-dense and nutrient-poor foods such as pizza, high-fat, high-sugar processed foods and alcohol. A diet may be calorically adequate or even excessive and still lack important micronutrients. But we need to consume micronutrients to meet our daily needs.

Micronutrients, known as vitamins and minerals, are crucial components of healthy growth and development, disease and aging prevention.

Essential Micronutrients

Iron

An essential mineral, iron carries oxygen to our red blood cells and has a function in removing carbon dioxide. Signs of iron deficiency include fatigue, pale skin, brittle nails, dizziness or fast heartbeat. To help increase iron absorption, combine vitamin C with the iron-rich foods and herbs.

Some examples of foods that are good sources of iron are red meat, shellfish, beans, dark leafy greens, raisins, apricots, peas, and iron-fortified foods. Herbs with generally high mineral and iron content include nettle, alfalfa, yellow dock, oatstraw or oat tops, dandelion, and dang qui.

Vitamin D

Fat-soluble vitamin D is an important building block in helping to maintain healthy bones, enhance immune function, and regulate muscle contraction and nerve communication between the body and brain. The signs of vitamin D deficiency can be subtle to separate from other conditions, for example, fatigue, bone pain, or muscle spasms. Exposure to the ultraviolet rays from sunlight, a source of vitamin D, for 10-15 minutes a few times a week is sufficient to maintain healthy levels, but aging diminishes our ability to absorb ultraviolet rays. 

Consuming healthy fats at each meal can assist absorption of vitamin D. Foods rich in vitamin D include milk, cereals, margarine and orange juice. Also, oily or fatty fish, as well as fish oil, are some of the best food sources of vitamin D while portobello, morel, button, white, and shiitake mushrooms all contain ergosterol, a vitamin D precursor.

When vitamin D is combined with calcium, it helps its absorption to maintain normal bone mineralization.

Calcium

Calcium is required for building and maintaining strong bones.  It is also essential for nerve messaging, muscle movement, release of hormones and enzymes, and supporting blood clotting.

Signs pointing to potential calcium deficiency include muscle aches, cramps, tingling in the hands and feet, fatigue, and insomnia. Focusing on calcium-rich food such as dairy products, sardines, salmon, dark greens including broccoli, soybeans, molasses, figs, and many nuts and seeds including sunflower seeds, sesame seeds, almonds and brazil nuts help boost your daily calcium intake.  Herbs that are high in calcium include nettle, chickweed, red clover, raspberry leaf and oatstraw. 

Vitamin C

As a vital water-soluble micronutrient, vitamin C is essential for the growth and repair of connective tissues, bolstering the immune system, reducing damage to and hardening of blood vessels.

Vitamin C is a powerful antioxidant, with compounds that protect our bodies against free radical damage from aging and disease. Vitamin C plays a part in protecting our body against various chronic illnesses, including heart disease, macular degeneration, cancer and osteoarthritis. 

Several lifestyle choices can influence our vitamin C levels, including smoking, prolonged illness, regular use of alcohol, or limited intake of fresh fruits and vegetables. Although vitamin C deficiency is rare, signs of deficiency include bleeding gums, slow-healing wounds and easy bruising. And it is essential to review medications that can interact with vitamin C, for example, aspirin, oral estrogens and acetaminophen. 

Many quality foods contain vitamin C, including green leafy vegetables, citrus fruits, tomatoes, red and green peppers, broccoli, and strawberries. Herbs, too, have high vitamin C levels, with standouts including amla, pine needles, rose hips, elderberries, hawthorn berries and cayenne.

Heart Health

The most common type of heart disease in the U.S. is coronary artery disease, which affects the blood flow to the heart and can cause a heart attack. Every year about 805,000 Americans have a heart attack. And about 1 in 4 deaths in the U.S. are a result of heart disease. 

You can reduce your risk of heart disease with a healthy diet, healthy weight, physical activity, not smoking and limiting alcohol use. Some of the most heart-healthy foods include fish, nuts, red wine, tomatoes and dark chocolate. The most heart-healthy nutrients include fiber, omega-3s and antioxidants.

But you can also have a healthy heart without any expense: laughing can send 20% more blood flowing through your body. And so you should laugh more. Studies also show that dog owners have a lower risk of heart disease. And so it is good for you!

 

Detox Liver

Our liver is our body’s internal detox. It works hard to rid our body of toxic chemicals, and it converts nutrients in our diet to usable matter and stores it until our cells need it. Our liver also plays a role in metabolizing carbohydrates and regulating blood glucose.

Detoxing the liver helps support healthy liver function. The best liver detox diet consists of removing processed foods, hydrogenated oils, added sugars, alcohol and other substances from our diet, and eating plenty of fresh, organic vegetables, fruits and whole foods. Also, we may take supplements that contain detoxifying herbs like milk thistle, turmeric and dandelion root to detox our liver. 

The Dandelion herb is especially indicated in detoxification of the liver, restoring hydration along with electrolyte balance. Dandelion root contains a bitter compound, "taraxacerin" that increases the level of bile secreted by the gallbladder, helping the liver to detoxify more efficiently. It is also diuretic, aiding the liver and kidneys to flush away excess water and waste, supporting the body as it eliminates harmful toxins.

Dandelion leaf has been found to promote healthy lipid profiles, suppressing fat accumulation in the liver and reducing insulin resistance. This leaf also contains antioxidants that have a specific effect against liver toxicity.

Regarding turmeric, its antioxidant effect appears to be so powerful that it may stop the liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.

Meanwhile, the active ingredient in milk thistle, silymarin, also acts as an antioxidant by reducing free radical production. Scientists think this creates a detoxifying effect, by keeping toxic substances from binding to liver cells, which is why it is milk thistle may be beneficial for liver problems.

Despite the positive findings, subsequent studies have been unable to replicate the results or demonstrate that milk thistle prescribed on its own would render the same effects and so more research is needed to support this.

Drinks that can help lower cholesterol levels

Cholesterol is a waxy substance the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different kinds of cholesterol. 

LDL can be a “bad” type of cholesterol because it can accumulate on the inner lining of blood vessels, forming plaque. As plaque progresses, it can narrow blood vessels, reducing how much blood the vessels can carry. Plaque buildup is especially dangerous when it forms in arteries supplying vital organs such as the brain or heart. Narrowed arteries also increase the risk of a blood clot or other substances becoming stuck in them. This can increase the risk of heart attack and stroke. 

HDL can be a “good” type of cholesterol. It absorbs circulating cholesterol and returns it to the liver for excretion. 

To stay healthful, most people need to limit or reduce their levels of LDL and increase their HDL levels. This helps ensure they have enough HDL circulating to keep LDL levels in check.

Many different types of drinks contain compounds that may help reduce cholesterol levels or healthfully maintain them. These include: 

1. Green tea

Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.

Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently. 

Additionally, caffeine can also help raise HDL levels. 

2. Soy milk

Soy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels. 

The Food and Drug Administration (FDA) recommend consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.

3. Oat drinks

Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, reducing cholesterol absorption.

For maximum benefit, try consuming around 3 g per day of beta-glucans, which can lead to a 7% reduction in LDL. One cup of oat milk can provide up to 1.3 g of beta-glucans.  

4. Tomato juice

Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.  Research suggests processing tomatoes into juice increases their lycopene content. 

Tomato juice is also rich in cholesterol-reducing fiber and niacin.

5. Berry smoothies

Many berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels. 

In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.

6. Drinks containing sterols and stanols

Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol. And so some companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk and fruit juices to achieve this purpose.

7. Cocoa drinks

Cocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols that may improve cholesterol levels.

Cocoa also contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels.

8. Alcohol

Some research has found that low-to-moderate alcohol consumption, depending on age and sex, could be more beneficial in terms of heart health than not drinking at all. 

Moderate alcohol consumption seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic drink per day for females and up to 2 for males.

However, heavy drinking increases cholesterol, and consuming alcohol carries so many health risks that its negative effects may outweigh its benefits.

In addition, some behavioral changes or habits can help lower cholesterol levels such as getting at least 2 hours and 30 minutes of moderate-to-intense exercise per week, eating healthful foods and quitting smoking.