How to Eliminate Free Radicals and Live a Happy Pain-Free Life

How to Eliminate Free Radicals and Live a Happy Pain-Free Life

Free Radicals – What Are They?

We’ve all heard of free radicals before, but what are they, exactly? According to dictionary.com, a free radical is “an atom or molecule that has an unpaired electron and is therefore unstable, capable of causing chain reactions, that destabilize other molecules and generate more free radicals.” 

In other words, they’re unstable little buggers that can cause all sorts of damage if they’re not kept in check. 

Luckily, our bodies have built-in mechanisms for dealing with them – but it’s still important to be aware of free radicals and their effects. 

Not to mention, many of our modern-day habits lead to the accumulation of free radicals, so it is also essential to take these out of the equation.

So read on, and next time someone mentions free radicals, you’ll be able to sound like you know what you’re talking about!

What Exactly Are Free Radicals?

So as you just learned, free radicals are atoms and molecules that have an unpaired electron.

Due to their instability, each free radical can seamlessly latch onto other molecules in the body.

As a matter of fact, a free radical will always choose the closest molecule to latch on to and take its electron, and that same molecule, in turn, becomes a free radical.

So you see, once this process has started, it can grow into a hardly controllable chain reaction and cause many negative changes in the organism.

Now, free radicals are naturally found in the body, but the thing is that just like anything else if there’s too much of it, that will likely lead to some damage!

So What Leads To Free Radicals?

This ‘surplus’ of free radicals that we said can be quite damaging can be caused by a variety of factors, such as environmental and

habitual factors.

When we’re talking pro-free radical factors, think:

  1. Tobacco Smoking
  2. Alcohol
  3. Air Pollution, Environment
  4. Processed Foods

Now, it’s important to remember that a surplus of free radicals change the ways that cells function, thus damaging lipids, proteins, and even DNA.

The best-case scenario is that you won’t develop any serious conditions but will age rather quickly.

And at that – isn’t something we would want!

Antioxidants – The Defense System

Alright, what we learned so far hints that free radicals are like an evil army trying to destroy the organism.

And we know for a fact that the organism itself can recognize such things and act against them.

In this case, the body’s defense system against free radicals is built on the foundation of antioxidants!

Essentially, antioxidants are protective substances that help neutralize the potentially damaging effect of free radicals.

As the name suggests, antioxidants buffer the oxidative reactions inside of the cells.

Now, the body naturally produces antioxidants, such as alpha-lipoic acid and glutathione, but it is important to remember that food also provides a flurry of antioxidants.

Essentially, the primary food-derived antioxidants are:

  1. Vitamin A, C, E
  2. Beta-carotene
  3. Manganese
  4. Zinc
  5. Copper

An important thing to remember is that the body would naturally control the free radical production and its neutralizing in normal conditions.

However, in our modern-day cities, the conditions are everything else but normal, which implies that we should aim to minimize environmental and habitual factors while also focusing on macro and micronutrient-rich foods.

Both of these combined will ensure that our bodies thrive in the best environment possible while also getting all the nutrients needed to recover, grow and fight off any unwanted free radicals!

My Favorite sources of antioxidants:

  1. Grapes
  2. Carrots
  3. Turmeric
  4. Walnuts
  5. Apples
  6. Broccoli
  7. Multivitamin supplements

FINAL THOUGHTS

Obviously, free radicals are bad for your body. They cause damage to cells and DNA….but they can be neutralized with antioxidants (Plant Based Diet?).

You cannot eliminate them, but you should know how to minimize the effects.

So, if you want to age gracefully and live a happy, pain free life – avoid bad habits, breathe fresh air and eat plenty of nutrient rich foods!

Stay tuned to this blog and we will help you thru this process with more content to have a superb life!

6 Ways Apples Keep You Healthy

Six Ways Apples Keep You Healthy

Apples – An Apple A Day Keeps All Doctors Away Has Truth to this Old Saying

There is no easier way to add a does of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby when apple sauce introduced you to real food. And now, whether it’s a Red Delicious, Pink Lady ( My Fav) a Granny Smith, or Crisp Fuji … you think of apples as an old friend. Grown throughout the world, apples are high in fiber, vitamins, minerals, and antioxidants. They are fat free, cholesterol-free, and low in sodium. In short, eating an apple is a smart part of a healthy lifestyle and Healthy Over Fifty!

Regulates You Daily

You will not have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not enough, apples can help + Flax Seed.

A British Researcher, Dr. D.P. Burkitt, believes one of the easiest ways to prevent all sorts of illnesses is to avoid constipation. He calls the diseases caused by chronic constipation “Pressure diseases.” Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple with its skin contains 4 – 5 grams of fiber – the most important nutrient in keeping your bowels working like a well oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you will save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you will get at least 200+ calories from cookies (Never mind the sugar!).

But that’s not all apples can do. They’re also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Apple sauce is actually the best apple product for diarrhea, since it’s made without the high fiber skin. But watch out for extra sugar. Some brands of apple sauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar can make diarrhea worse.

Keeps Your Body Young

By know you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it’s become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more than you for pills.

When scientists compared a 1,500-milligram Vitamin C Supplement to one small apple, the results were astounding – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily does of Vitamin C. And that’s just for starters. The researchers also found an ordinary apple was able to stop the growth of colon cancer and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself is: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit? Cuts your risk of Heart Disease. Sometimes it’s hard to remember which food is good for which part of your body. The next time you pick an apple, examine it carefully. It is shaped like a heart – and that should help you remember apples are good for your heart.

Magnesium and Potassium in apples are what regulate your blood pressure and keep your heart beating steadily, and it’s the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There’s proof of this in a study of Japanese women who ate foods high in quercetin. Quercetin is basically a pigment the is in the foods group – called flavonoids – Vegetables, Fruits, Grains, Tea, and Wine (yummo wine has some positive results). Foods that contain quercetin include: Onions, Apples, Grapes, Berries, Broccoli, Citrus Fruits, Cherries, Green Tea, Red wine and Capers.The Japanese women in the study eating the apples were less likely to get coronary heart disease than other women and had lower levels of total and LDL or bad Cholesterol.

Strikes at the Heart of Strokes

Apples are a smart choice for helping avoid strokes. Scientists aren’t sure which ingredient in this multi-talented fruit to credit, but the connection is clear – people who regularly eat apples are less likely to have strokes than people who don’t.

Person holding red apple fruit

Protects Your Joints

In areas of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compared this to modernized countries where fruits and vegetables have been replaced with fast, processed food and you will find up to 70 percent of the population suffers from some sort of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you will get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe; however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level, you would have to eat more than nine apples a day.

This is probably an unreasonable amount for most people and would not be advised … but don’t despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins, and you will not only have a delicious afternoon snack, but you will make your joint saving quota of boron at the same time.

Helps You Breathe Deeply

Your lungs are assaulted every day by cigarette smoke (even other people), air pollution, pollen, stuff in the wind, aerosols, and other air-borne nasties.

On top of that perhaps you suffer from asthma, emphysema, or similar lung conditions. If all you want to do is take a deep breath, then grab an apple.

A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who did not eat apples.

Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples cannot reverse a lung condition you already have, but you might add a new line of defense against further damage.

Pantry Pointers

Buy apples that are not bruised, firm, and have a good color. Take them out of the plastic bag and store in your frig in the produce bin or in a paper bag. Since the apples will absorb odors, keep them away from strong-smelling foods like garlic and onions.

In Summary

Eat at least one apple a day. Your body and teeth will be sooo happy.

www.HealthOverFifity.com 2022 Susan Alfano © All Rights Reserved.

Why Health Is Important to Everything In Your Life

How To Optimize Health For Your Life

As the old saying goes, “Health Is Wealth.” Yes is’t true! Your health affects everything else in your life – from your relationships to your career (Income).

You will not be successful or happy without good health. And, if you are healthy, it will make it easier for you to do all those other things well too!

But how do we know what our best health looks like? There are many different ways that people define “Health”.

Others believe that they need to focus on Mental Wellness First.

Well, … the truth is somewhere in-between. In this article we will focus on what we refer to as “The Big 3 of Human Existence.”

In our eyes, those bit 3 of human existence are – Mindset, Movement & Recovery.

Ok – Let’s get into this ….. just like living in the Blue Zones.

The Big 3 of Human Existence

Let’s face it – the modern-day ways of living have kicked us out of balance across all three fundamental aspects of our existence.

This, in turn is perhaps what gave rise to a variety of Chronic Mental and Physical Conditions.

Well …. you are not guilty here because after all, in a world where most jobs are sedentary and we get the chance to get bad food delivered right to our front door… it’s impossible NOT to fall for certain temptations.

But hey, let’s have a look at these “big 3” and then make use of some cliff notes that provide tips on how you can optimize each aspect!

The Mindset

Your mindset is the sum total of all your beliefs, perceptions, and thoughts.

To have overall health – Your mindset will set your beliefs that guide your way through life.

The mindset leads to thoughts, feelings, actions, and in turn, habits and emotions.

It can be a belief about oneself, a situation, a habit, a way of thinking, or anything else in between.

There are two primary mindsets recognized in today’s world – The Fixed Mindset & The Growth Mindset.

In short, the fixed mindset is quite closed to the world’s opportunities, sees the effort as fruitless, and is generally pessimistic both about themselves and the world around them.

On the other hand, the growth mindset is quite unlimited – It recognizes and takes massive action towards opportunities, loves challenges & knows that effort is always rewarded.

The difference here in terms of health? Well, the growth mindset is always willing to do the necessary things that will support and optimize the body”s innate ability to stay healthy!

So, how can you bust the cloud that the modern-day ways of living have generated over our minds?

Here are our three best tips:

  1. Stay aware of your thoughts, feelings & behaviors.
  2. Ask yourself questions, such as “Why am I doing this? How does this affect my body? What can I do better?”
  3. Leverage your most powerful tool – AWAReNESS. Use AWARENESS to make powerful, conscious decisions.

Movement

OK, SO you read about Mindset for Health…it all starts from mindset because that is what dives thoughts, feelings, and behaviors, which trun to habits the more you repeat them. (Yes, you have mental habits, too.)

Because the modern world has such an impact on mindset, it also affects the way we move our bodies.

To be frank… think about this – We all have access to the most complex biological machinery in the known universe – Our Human Body!

But the truth is that this machine has been left in vain – it’s just sitting there, begging for it’s full potential to be unleashed.

The modern-day sedentary lifestyle has turned the human body into the equivalent of a high-end sports car that just sits in a long-forgotten barn.

But the truth is … you can get it back, as long as you realize that fitness is something innate in all of us – We were BUILT to move and to perform well physiclally.

So here are our best three tips to get back on track with your movement:

  1. Engage in both low and high-intensity training (Cardio activities, Resistance Training).
  2. Do a multiple of movements – Jump, Crawl, Climb, Swim, Dive, Sprint, Balance and Coordinate!
  3. Believe that your body is a high capable machine, not just something to use when you want to reap the pleasure of life!

Recovery

Last but not least —– we have recovery. That is – How you eat, how you sleep, and how you manage stress.

Without a doubt, the majority of people experience frequent burnouts, and this has turned into the new normal.

But listen, it does NOT really have to be that way ….

Though we are bombarded with processed foods and a myriad of stress factors, you can in fact go against the river and find YOUR place on the shore.

A place where recovery is nourished and not destroyed.

A place where your thoughts, beliefs, actions, emotions, and habits all work in synergy to do what they would otherwise do in nature – Keep you healthy, alive, and sharp as a Katana.

Take Home Message

Analyze your thoughts, beliefs, actions and stay aware of your habits. Move in as many ways as possible and enjoy your body’s innate abilities for high performance. Focus on eating whole, unprocessed foods, minimize toxic habits and drink plenty of water.

Stay aware of the stress factors, and don’t let them pass straight to your mindset, unchecked.

Make powerful decisions for your health, because this is where everything starts.

Dealing with a Sore Throat?

Part 2 Sore Throat Remedies

A sore throat is a common ailment that can be very irritating and uncomfortable, as you already learned in Part 1 of this article series.

Jump over to Part 1 by Clicking here to learn more about the types of sore throat, as well as the main causes (if you have not already).

If Part 1 is how you ended up here, well, it’s time to check out the possible remedies that will allow you to take care of the issue at hand and prevent any further complications from occurring.

Without further ado – Let’s Get To It!

Disclaimer: This is not concreter medical advice! Consult with your medical professional in the case of consistent symptoms.

Treatment Options

As er mentioned, all the treatments and remedies that follow to be pointed out should always be combined with a visit to your doctor.

This is always the first thing you should do before you decide to do or take any medicine.

Viral Infections

Now, let’s talk about a sore throat caused by a viral infection.

This type of cause can make your sore throat last for up to six or seven days and usually subsides on its own during this time.

An important mention here is that antibiotics do not help cure a sore throat caused by a viral infection.

To ease pain or fever caused by a viral infection, taking acetaminophen or other mild pain relievers (Tylenol and others) is

often the recommended option.

A noteworthy mention here is that when treating children, you should never give them aspirin because it has been linked to Reye’s syndrome – a rare but potentially life-threatening syndrome that causes swelling in the liver and brain.

Bacterial Infections

When it is concluded that the culprit is a bacterial infection, you will probably receive a piece of paper from your doctor with a list of antibiotics and probiotics.

It is essential to the treatment to take the prescribed antibiotics by following the instructions and number of days.

Even if you don’t feel your throat is aching anymore, stopping the antibiotics could lead to the infection coming back, worsening, or spreading throughout other parts of the body. With a bacterial infection, your best bet is to stick to the doctors’ recommendations and let them give you the clearance to get off the prescribed meds!

Home Remedies, Anyone?

The harsh winter just came, you went out to enjoy all the snow with your friends (being the little kid that you were back then) and after hours of pure cold joy, you came back home only to realize you had a sore throat.

Your mom then instantly knew exactly what to give you, and boom, just a day later, you were back out in the snow (this time equipped better, though.)

Sounds familiar? Yeah.

Before western medicine took up by storm there was the home remedy treatment passed out throughout the generations.

When we are specifically talking about a sore throat, there isn’t that much of a division between people who decide to take care of themselves and doctors because the home remedies usually work like a charm.

The first one, and it’s a biggie, is …. Your Guessed It …. REST.

Getting plenty of sleep and resting your voice are practically the two most critical things to do.

After that, we have drinking fluids – lots and lots of them – to get that bug out of your system faster.

The logical follow-up is to consume comforting foods and drinks.

This is generally all the hot drinks like tea, warm water with honey, broth, etc. (Remember the goodness of a warm soup during your childhood years as we mentioned earlier?)

Gargling with salt water may also be a very effective way to help out your throat with the pain.

A saltwater gargle of 1/4 to 1/2 teaspoon (1250 to 2500 milligrams) of salt to 120 to 240 ml of water can help soothe a sore throat.

Dentists recommend to help kill germs in you mouth to gargle with warm salt water 30 seconds everyday.

Also, don’t forget to humidify the air!

It’s important to let fresh air in the room from time to time to get rid of the stale such.

And For The Alternative People …

Herbal or alternative products for sore throat are usually put in tea bags or some pills but can be consumed on their own for a better effect.

Teas, soups, or different combinations between slippery elm, licorice root, marshmallow root, Sunrider Calli Tea, Alpha 20C, ginger, dried Sambucus plant, garlic, and others have proven to be effective in situations with a sore throat.

It is essential to understand that not one of these methods is efficient by you itself.

A combination of these methods can prove to be most beneficial to your throat and overall health.

So…. if your throat is aching – UGH…. give yourself some rest, have a warm tea with honey, and let your body do what it does best – Healing You!

Sore Throat Issues?

Times like these make having a sore throat a sign of major issues?

Sore throat feels like yuck?

Are you Dealing with a Sore Throat?

Part 1 – Types of Sore Throat and Causes

A sore throat – we’ve all been there. That unexpected bug in the back of your tongue that is so hard to get rid of and can drive you crazzzzyyyy.

It is one of the most common and famous symptoms when it comes to getting sick, and there is probably not a single person in the world who has not felt that pain.

Today, we will talk about the sore throat, what it is, and what the main causes are.

Ready? Steady? Cough? Ick!

What is a Sore Throat?

A sore throat is painful, dry, or a scratchy feeling in the throat that each of us has experienced at one point in their lives.

There are three different types of sore throats:

  1. Pharyngitis
  2. Tonsillitis
  3. Laryngitis

Each of the 3 has an impact on a different area, so let’s briefly go over each one of them.

Pharyngitis

Pharyngitis is an inflammation of the pharynx and is characterized by a sore throat.The most common cause of pharyngitis is a viral infection, but it can also be caused by bacteria or another type of infection, such as strep throat.

Tonsillitis

Secondly, we have tonsillitis, a swelling of the tonsils – A soft tissue you have in the back of your mouth.

This is one of the most significant causes of a sore throat and difficulty swallowing.

Much like the first one, this is caused mainly by viral infections ad is fairly common in children.

Laryngitis

The symptoms can vary but usually have a lot in common. The ones that are usually pointed out mainly suggest a dry, scratchy and raw throat.ad more …yuck.

It is also quite normal to have accompanying symptoms to the sore throat – as well: runny nose, nasal congestion, cough, fever, headaches, body aches and more yuck.

Laryngitis is an inflammation of the larynx, which is the organ that produces sound during speech.

There are many causes including acute upper respiratory tract infections, allergies, and vocal abuse.

Laryngitis can also be caused by smoking cigarettes or inhaling other substances such as paint fumes, lead fumes or fumes from glues…or endless possibilities.

What Causes A Sore Throat

There are quite a few reasons for your throat to feel sore (besides Covid-19, Delta, Omicron) and it is usually a combo of climate change, changing seasons, and the immune capabilities of the body.

As you have learned above where we explained the three types of sore throat, viral infections are the major causes for catching a bug in your throat…(semi-pun intended).

Did you know that an estimated 90% of all cases of sore throat are related to viruses?

Now, certainly, all these viruses are not life-threatening but are sure to leave you in your bed for some time, and the first place it hits…it’s the throat.

It’s almost as if your throat is the messenger that says, “Something is about to go wrong!” (Wear a Mask.)

Bacterial Infections

After viruses we have bacterial infections. Pretty close to viruses, bacterial infections are also a pretty common culprit for a sore throat.

The most common bacterial infection is strep throat, which is caused by the Streptococcus (Remember this is a Spelling Bee) bacteria.

Allergies

Next, we have allergies – every person has them, and though not if particular danger, they all cause a sore throat!

When the immune system reacts to allergy triggers like pollen, grass, and pet dander, it releases chemicals that cause symptoms like nasal congestion, watery eyes, sneezing and throat irritation.

Excess mucus can drip down the back of the throat and cause inflammation and irritaion.

The Environment

Right after that, we have environmental factors like dry air, which are. also a prevalent factor for having a scratchy throat.

Dry air sucks moisture from the mouth and throat and leave them feeling dry and irritated.

This usually happens during the colder seasons when a Heater is on… PLUS – in super hot weather when the AC is constantly on.

Smoking (Or Smoke)

The final major reason for a sore throat is smoking.

Tobacco smoke dries out the throat and leaves it feeling raw and tender, which is also the case with fumes from fireplaces and plants as well as smoke coming from chimneys.

So, whether you are a smoke or not, breathing in smoke and/or dirty air can possibly lead to irratations.

The Cure

Alright, we took our time to explain the types of sore throats and the leading causes. Now a question you need to ask yourself…..

How can you actually treat a sore throat?

Honey? Tea? A goodnight shot of whiskey, perhaps?

Well, in Part Two — we will discuss the best ways to approach a sore throat, so jump on there…and let’s learn together.

Gluten Free Cooking and dining – A good mindset helps

Green apple and Gluten Free Bread.

Gluten free cooking doesn’t need to be the task a lot of us believe it’s going to be, and all gluten free food does not taste like cardboard. Pleassse.

You’ll be happy to know☺

Make the effort to be familiar with the terrific gluten free dishes that are plentiful on the internet and in the many great cookbooks out there and start to include them one at a time into your cooking collection. You will be impressed at how terrific you feel along with how fantastic the food tastes. Look up Gluten Free Cooking ideas on Pinterest.

If you need a gluten free ‘diet plan’ and have no idea where to begin or what you ought to be cooking you ought to have a look at the numerous gluten free coaching sites and blog sites online that deal with those concerns and you will be surprised what you find. In fact, you will most likely be astonished at the wealth of details that is offered. If you have a wholefoods(WHOLE FOODS) or healthy food store, Vegetable stands.. shop in your location, many of them will stock totally gluten free items for your cooking requirements.

Stores keep adding over time more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie, flour, pancake, and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

All the time there are more and more items, loose whole foods or pre-packaged foods that are designated for gluten free cooking. We are even discovering cookie and cake blends that are now gluten free in order to delight in some of the finer things in life, for those who would have been totally denied just a couple of years ago. Now you just don’t have to miss out!

Modifications are being made and resources are being shared through the Web that assist not just us adults that need unique gluten free cooking and diet plans but likewise support for the mums and dads of kids who need to have totally gluten free diet plans. That is why it is so important to look out for the numerous resources and dishes that are readily available for gluten free cooking.

While living gluten free does have many constraints, and is frequently made rather more difficult by eating out, it doesn’t have to become a total headache. Try Corn Tortillas, Lettuce wraps, and Ezekiel Bread, English Muffins by Ezekiel, Pita Breads by Ezekiel are all Gluten Free.


While on the one hand it is slightly annoying to not have the alternative of eating in every restaurant and it’s also pretty difficult at times to keep coming up with new things to cook, to avoid the same old thing, for means of staying safe, there still is a way to help you feel better and cope better.

Mindset – Yes, I said it. like everything the way we approach things will surely make a difference, to how we cope but also how we experience things as a whole.

You may even discover that you value the meals you have sometimes struggled to prepare, even more, because when you truly get a hang of it there is such a fantastic sense of achievement.

Try to see it as an adventure and take time to really research establishments and try different places, find new bloggers, recipes, and shops. Get cooking and baking together and get the family involved or if you live alone, just get cooking and invite people round to share your delights. You will soon discover a whole new world of food and rather than focus on what you can’t have, focus on what amazing things you are making and how much healthier you are going to feel.


Coconut Oil Pulling 101

Coconut Oil Pulling has become a New Health Trend – using oil’s purest form for your oral health. Using oil for pulling toxic substances than can cause tartar build-up, yellowing teeth, stains, tooth decay, harmful bacteria, cavities, odor and more. Gum disease is more prevalent than most realize. Dental health is so poor that by the time you turn 65 one out of every three will have lost all their teeth.

Are there Risks in Oil Pulling?

Oil Pulling is not a cure all — you still have to Brush you teeth at least twice a day, floss your teeth, eat healthy and visit your dentist for check ups. Since Coconut is a natural oil for pulling out stuff — there is very little harm. Just make sure to spit it out afterwards. Focus on swirling the oil – the longer the better.

What Are The Benefits of Oil Pulling?

If you are thinking if this is even worth it or will benefit your teeth let me share the benefits of Oil Pulling:

Reduce Inflammation of Gums

Bleeding of Gums and swelling will go down

Mouth will feel cleaner

Lowers tartar and plaque build-up

Breath will be cleaner

Dental appointments could possibly be less evasive

Whiter Teeth

Oral Health Improved Overall

MORE BENEFITS OF PROLONGED OIL PULLING:

Reduced signs of Acne, Eczema, rashes,

Reduction of Arthritis

Reduced Gingivitis

Reduced headaches, PMS, Insomnia

Less Pain

Whiter Teeth

Improved Sinuses

Improved Lymphatic System

OIL PULLING TIPS

Only use Raw, organic, natural coconut oil as this will help to fight bacteria and is healthier for you then using other types of oil. Swirl a teaspoon or smaller of coconut oil -swish around trying to get it all around between each tooth. My dentist says to do this every day. Start with swirling about 5 minutes and work up to 20 minutes. Spit out into trash and do not put sown your toilet or sink. By the way – while oil pulling – do small tasks such as take out the dogs, clean up, small exercises while swishing oil around. Best results first thing in the morning on an empty stomach.

What benefits have you seen since you have been oil pulling?

www.HealthOverFifty.com Suz ©2021www.Healthoverfifty.com

Does Caffeine Improve Sports Performance?

Having Caffeine Before a Workout?

Caffeine – sometimes known as “The World’s Most Popular Drug”

Caffeine is very popular with athletes to help them train, and keep their brain sharp. It is commonly found naturally and stimulates you ingested in foods and drinks.

Is it safe? —- hmmmm – to a certain extent. Here is some information on the details and benefits of caffeine and working out. Also we will include caffeine supplements, energy drinks, Tea, Coffee, as well as ephedrine.

CAFFEINE

What’s the number one reason you go for Caffeine? Probably – Alertness, Energy!! (Of course to reduce fatigue – the slumps….)

Coffee, Energy Drinks and Tea are in the top 10 drinks in the world.

Caffeine is so widely used the studies say that 80% of the world drinks a caffeinated beverage daily – mostly tea or coffee. These drinks have been consumed for thousands of years.

Caffeine also helps improve physical endurance – that’s why so many athletes love coffee, tea, energy drinks, chocolate, and supplements with caffeine.

In Canada they have supplements that are approved to:

  • Promote endurance
  • Promote wakefulness and alertness
  • Relieve feelings of fatigue
  • Enhances motor performance
  • Promotes endurance
  • And — a mild diuretic.

The benefits have been shown to improve sports training taking 100-200 mg 2-4 hours as needed.

The benefits of caffeine –

Increases metabolic rate

Lowers risk of Diabetes

Lowers risk of Cardiovascular disease

As stated above increases mind fullness and alertness.

Negative Effects of Caffeine

Can cause anxiety

Stimulates urination

Reduces fine motor control movements

May increase blood pressure.

SPORTS TRAINING AND CAFFEINE

Caffeine used in sports training and working out has been known to increase training volume (overall work performed) and been shown to decrease fatigue and increase a more powerful output. Yeah!

A study was done with a double-blind controlled study — effects of caffeine on Endurance, Graded, and short-term. The results showed that having caffeine increased exercise the most. Exhaustion was delayed.

The testing was done on Running, Cycling, and Cross-country skiing.

Overall the average improvement was 3.2% to 4.9%.

High Sustained – high intensity exercises such as running, rowing, cycling, and swimming — caffeine helped improve with all of them.

Hydration was a key factor, too. Study shows that ergogenic (enhancing physical performance) doses of caffeine did not dehydrate. The rate of change in sweat rates with urination, or other losses didn’t change. Meaning you do not need to keep drinking fluids with caffeine.

Best to drink 1 hour before you are ready to work out. Also effective during exercise or just when finishing up to control fatigue.

To high of doses of caffeine may cause jitters + Heart rate goes up.

CAFFEINE VS COFFEE/ENERGY DRINKS

Coffee has about 2% caffeine and other compounds. On cup of coffee will have 40 – 180 mg of caffeine while the same amount of tea – et’s say 150 mL 24 – 50 mg. If you still drink soda – a whole other topic – this even has less and cocoa products have less than fruit. Sweet potatoes even have caffeine.

So the studies come in mixed regarding sports performance and caffeine. There was a study published in 2013 that shows a cup of coffee had the same effect on cyclists as a coffee supplement. Both of these sources worked better than decaf coffee and or a placebo.

Energy Drinks? Have you read the ingredients? Well, they say that energy drinks have vitamins, minerals and carbs + taurine is added. Taurine is a (Protein) amino acid that our body makes naturally. By adding this the energy drink producers say it helps with inflammation and antioxidant properties – also suppose to improve cognitive and physical performance – but little research on this stuff.

In February 2017 there was a review of 34 studies looking at energy drinks on performance in sports. The study showed improvement in muscle strength, jumping, endurance, and certain sports improved. Conclusion was the benefits of taurine in the sports drinks and not the caffeine. The study was ONLY done on young athletes – not a overall study.

CAFFEINE AND EPHEDRINE

Ephedrine is an active component of an herb – ‘ephedra’ which is suppose to be an appetite suppressant and fat burning. When caffeine and ephedrine are taken together they are suppose to be have more fat burning than without.

Ephedrine is used in Canada for a nasal decongestant —- and comes with a whole host of warnings, caution, and contradictions.

Probably best to stay away.

CAFFEINE SAFETY

Caffeine is not recommended fr sleep. (Dah!)

Make cause your bladder overreact.

May increase blood pressure.

May cause anxiety, rapid heart rate, insomnia, restlessness, tremors, nervousness and headache.

IN SUMMARY

Caffeine helps with your mind and can increase memory.

Caffeine keeps you alert – especially in times when you really need to be alert.

Caffeine can stimulate hair growth.

Caffeine may help with Parkinson’s Disease.

Caffeine may help ward off Alzeimer’s.

Caffeine drinker have a lower risk of suicide.

Caffeine may reduce risk of skin cancer.

Caffeine can help with asthma – just stay away from dairy.

Please reply with some of your favorite caffeine drinks. My favorite is Fortune Delight especially with some Electro Sport and Evergreen.

REFERENCES

Burke, L.M. (2009). Caffeine and sport performance. Applied Physiology Nutrition and Metabolism 33(6): 1319-34. DOI: 10.1139/H08-130 Link: https://www.researchgate.net/publication/23669680_Caffeine_and_sport_performance

Caine, J.J. & Geracioti, T.D. (2016). Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 83(12):895-904. doi: 10.3949/ccjm.83a15050. Link: http://www.mdedge.com/ccjm/article/120413/adolescent-medicine/taurine-energy-drinks-and-neuroendocrine-effects

Doherty, M. & Smith, P.M. (2004). Effects of caffeine ingestion on exercise testing: a meta-analysis. Int J Sport Nutr Exerc Metab. 14(6):626-46. Link: htpps://www.ncbi.nlm.nih.gov/pubmed/15657469/

Examine.com, Supplements, Caffeine. Accessed March 11, 2017. https://examine.com/supplements/caffeine/

Examine.com, Supplements, Ephedrine. Accessed March 11, 2017. https://examine.com/supplements/ephedrine/

Ganio, M.S., Klau,J.F., Casa, D.J., Armstrong, L.E. & Maresh, C.M. (2009). Effect of caffeine on sport-specific endurance performance: a systemic review. J Strength Cond Res. 23(1):315-24. doi: 10.1519/JSC.0b013e31818b979a. https://www.ncbi.nlm.nih.gov/pubmed/19077738

Health Canada, Natural Health Products Ingredients Database, Caffeine. Accessed March 9, 2017. http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=53&lang=eng

Health Canada, Natural Health Products Ingredients Database, Ephdrine. Accessed March 11, 2017 http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=271&lang=eng

Heckman, M.A., Weil, J & De Mejia, E.G. (2010), Caffeine (1,3,7-trimethylxanthine) in Foods: A Comprehensive Review on Consumption, Functionality, Safety, and Regulatory Matters. Journal of Food Science, 75: R77-R78. doi:10.1111/j. 1750-3841.2010.01561.x http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2010.01561.x/full

Hodgson, A.B., Randell, R.K. & Jeukendrup, A>E. (2013). The metabolic and performance effects of caffeine compared to coffee during endurance exercises. PLoS One. 8(4):e59561. doi:10.1371/journal.pone.0059561 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616086/

Jówko E. Antioxidants in Sports Nutrition. Chapter 8: Green Tea Catechins and Sport Performance. ©2015 by Taylor & Francis Group, LLC. Bookshelf ID:NBK299060 PMID:26065095 https://www.ncbi.nlm.nih.gov/books/NBK299060/

Nehlig, A. & Debry, G. (1994). Caffeine and sports activity: a review. Int J SPorts Med. 15(5):215-23 https:///ww.ncbi.nlm.nih.gov/pubmed/7960313/

Souza, D.B., Del Cosco, J., Casonatto, J & Polito, M.D. (2017). Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr. 56(1):13-27. doi: 10.1007/s00394-016-1331-9. https:www.reserchgate.net/publication/309281522_Acute_effects_of_caffeine-containing energy drinks on physical performance a systematic review and meta-anaylsis

Spriet, L.L. (2014). Exercise and Sport Performance with Low Doses of Caffeine. Sports Med 44(Suppl 2): 175. doi:10.1007/s40279-014-0257-8 https://link.springer.com/article/10.1007%2Fs40279-014-2-0257-8

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6 Things You Should Do to Live Longer

According to a New Harvard Study

The US compared to other countries has a shorter life expectancy – could be because of poor lifestyle.

In a nutshell – Eat healthy (What is your idea of eating healthy?), Keep a healthy weight, drink alcohol in moderation, and no smoking/vaping.

A new study has researched lifestyles and found that following a healthy lifestyle will improve your life expectancy and reduce chronic diseases.

30 plus years US has been increasing diseases such as heart disease, cancer, diabetes and more….

  1. Maintain a Healthy BMI 18.5 – 24.9 Check it out here
  2. Exercise regularly (minimum 30 minutes of moderate to vigorous activity per day).
  3. Do not smoke – dah…obviously.
  4. Consume less alcohol beverages.
  5. Eat healthy – Follow Dr. Greger’s App – Watch Forks Over Knives, Read The China Study
  6. Try some new cook books.
  7. Need ideas for Plant Based Foods – Pinterest has tons!

Women that followed these tips had average of 35 years more of life disease free compared to those with diabetes, cancer and heart diseases. Men lived five years long. These studies were done by The Harvard T.H.Chan School of Public Health.

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