Again, we are at that time it’s time to welcome a new year and start our continuing journey towards a healthier and happier life.
If you have not already read, you will be amazed as they cover a wide variety of health topics.
Implement some or all of these measures could help protect your health and well-being in the years ahead. And be sure to watch out newsletters to increase their knowledge on health issues, as 2017 progresses.
The subtitle of each section has a hyperlink, and if you click it, you redirect this to an article containing more detailed information.
1. Optimize Your Metabolism Mitochondrial
Currently, we have begun to realize that practically mitochondrial dysfunction is the core of all diseases, and increases increasingly supporting the nutritional ketosis. 2016 was a decisive year such information.
For more than 80 years, the nutritional ketosis has been the standard of care for intractable seizures that occur in children.
Now, we are discovering that this could benefit a variety of different diseases, including neurodegenerative, such as Alzheimer’s and Parkinson’s, obesity, diabetes, heart failure, heart disease, arthritis and diseases.
One of the reasons why it works so well is because it decreases the inflammation to very low levels. When inflammation goes away, your body can heal. Furthermore, this slows down the aging process.
My next book, “Fat for Fuel” (The Fat as Fuel), scheduled to go on sale in May 2017, explained in more detail.
Without this information, people will continue to die prematurely. At present, the cancer industry focuses on the aftereffects of the problem, which is why the “war on cancer” has failed so miserably.
When perceiving cancer as a metabolic disease, I really could care for and control the disease without causing systemic toxicity. What can be done mainly address energy sources (mainly glucose) requiring cancer cells?
Since cancer cells can not grow and multiply if they have the proper fuel.
The five strategies to help you optimize your mitochondrial function include:
- Peak fasting and other types of fasting
- Eating foods that are low in net carbohydrates and protein, high-fat and healthy
- Optimize your iron levels, through getting 60 ng/ml ferritin
- Reduce mitochondrial ROS production through avoid consuming food at least three hours before bedtime
- Prudently exposed to sunlight, as most of the energy your body needs to maintain a systemic equilibrium obtained when exposed to ambient infrared light; and should avoid exposure to the lighting diodes (LEDs, its acronym in English) light emitters (see next section)
2. Avoid LED Lights
As explained by Dr. Alexander Wunsch – a world expert in photobiology – another revelation health in 2016, was the importance rays near infrared health as well as the adverse effects of LED lighting.
LED lighting could be one of the most harmful and less natural daily exposures to electromagnetic radiation. The near-infrared cannot feel – like heat – and cannot see; but in terms of health, it has a great beneficial impact.
Nonthermal sources of artificial light, such as LEDs and fluorescent lack near-infrared frequencies. Importantly, apparently, these promote macular degeneration related to aging (AMD, for short), which is the leading cause of blindness.
The blue light emitted mainly by LEDs also generates excessive amounts of reactive oxygen species (ROS acronym) amounts, exacerbating the health problems caused by mitochondrial dysfunction, ranging from a metabolic disorder to cancer.
A lighting healthier indoor environments including incandescent bulbs (a source of thermal analog light 2 700 K), halogen low voltage lights that work through a direct current or DC (AC power or AC noncurrent transparent that generate dirty electricity) and/or unscented candles.
Be particularly aware of using only incandescent lights at night. After sunset, the best option to consider is putting on a pair of glasses to block the blue light.
3. Try Fasting
A lifestyle factor that seems to promote obesity and many chronic disease processes, is the fact that we eat too often. When you eat throughout the day and does not omit any food, your body adjusts to burning sugar as its main fuel, which regulates descendent utilizing enzymes and burns stored fat.
In addition, many biological processes of repair and rejuvenation occur when your body is not busy to process food. More and more research suggesting that your body was designed to have cycles of feast and famine, and their health is affected when not perform fasting periods.
Intermittent fasting, which mimics the eating habits of our ancestors, helps restore your body to a more natural state that allows a lot of biochemical benefits.
The “Fasting Peak” involves fasting from 13 to 18 hours every day and consume all their food within the remaining period of 6 to 11 hours. For this program to work, you must avoid breakfast or dinner. However, if you choose to dine, be sure to do at least three hours before bedtime.
When you sleep, your body needs less energy. Eating when not need power causes mitochondria produce excessive amounts of harmful free radicals. This is another important factor that could help optimize mitochondrial function and limit cell damage that stimulates aging and disease.
4. Monitor your iron levels
Have iron overload is incredibly common and probably dangerous to your health as having a deficiency of vitamin D. High levels of iron produce an excessive amount of free radicals that damage mitochondrial DNA, cell membranes and proteins that carry electrons.
So, if this is not attended to, it could damage your organs and contribute to the onset of cancer, heart disease, diabetes, neurodegenerative diseases, and many other disorders.
The serum ferritin test measures the levels of stored iron. We highly recommend all adults that this test be performed annually. Ideally, serum ferritin levels are between 20 and 80 nanograms per milliliter (ng / mL); ideal levels for adults, both men, and women who do not menstruate are between 40 and 60 ng / mL.
If your ferritin levels are above 80 ng / mL, the solution is to donate blood. If these are above 200 ng / mL, a plan phlebotomy is recommended stronger.
5. Encourage Body Repair and Regeneration
The term autophagy means “feeding on itself” and refers to the processes through which the body eliminates several residues, including toxins, and recycles damaged cellular components.
To promote the process of autophagy in your body dampens inflammation, slows the aging process and optimizes biological function. Soon are four strategies for boosting autophagy body process:
1.Exercise. The amount of exercise required to stimulate autophagy in humans is still unknown; however, it is believed to do strenuous exercise is more effective to perform mild exercise.
Research shows that the “Goldilocks Zone” where the exercise produces the greatest benefits to having longevity is to make between 150 and 450 minutes of moderate weekly exercise, which reduces their risk of early death between 31 and 39%, respectively.
Make at least 30% of high-intensity exercise in your workout stimulates even more longevity, approximately 13%, compared to exercise at a moderate pace steadily.
You may follow these general guidelines put you in an advantageous position to maximize the process of autophagy.
2. Avoid consuming excessive amounts of protein. One of the fastest ways to disable the process of autophagy is to consume large amounts of protein, as this stimulates mTOR (target of rapamycin in mammals) and IGF-1, via which are potent inhibitors of autophagy ways.
To avoid this, limit your intake of protein to one gram of protein per kilogram of lean body mass, or half a gram of protein per pound of lean body mass.
3. The fasting is another factor of biological stress that produces many beneficial results, including autophagy. In fact, some of the benefits associated with fasting – such as a reduced risk of diabetes and diseases cardiac– at least in part, they could be attributed to this process.
4. The nutritional ketogenesis is the fourth strategy that will help to increase the level of autophagy and to achieve it is necessary to reduce the intake of carbohydrates without fiber along with a moderate amount of protein and increase the number of healthy fats in your diet.
6.Implement Nutritional ketosis
Nutritional ketosis is an effective way to improve your health and can be used both to prevent and to address chronic diseases, including cancer and diseases caused by toxicity. If your mitochondria work well, efficiently they metabolize fats.
If they do not, this indicates that burning especially carbohydrates, as its main fuel.
Nutritional ketosis involves removing sugars and processed carbohydrates, to replace lost for healthy fats and a moderate amount of high-quality protein calories. Doing this will make your body into a metabolic state that burns fat instead of glucose as its primary fuel.
As a general rule, you must obtain at least 50 to 75% of your total calories (some may benefit from up to 85%) of healthy foods, such as olives, avocados, coconut oil, MCT oil, organic butter from grass-fed animal fats, cacao butter; Raw nuts such as macadamia and pecan nuts, black sesame seeds, cumin, pumpkin and hemp, organic free-range eggs, and tallow, lard and meat from grass-fed animals.
A tool that dramatically increases your ability to understand what you eat and follow a ketogenic diet is a nutrient meter.
There are a number of them available, but the most accurate is Cronometer.com/Mercola. That is our update basic meter and is already configured for nutritional ketosis.
7.Increase your consumption of MCT oil
The disastrous “low-fat diet,” which was the dogma of the last half-century, has caused most devastatingly people to reduce their consumption of healthy fats, including MCTs.
These can be found in small amounts in butter and other dairy products are high in fat cows and goats pasture-fed as well as coconuts and coconut oil and palm kernel.
MCTs can be divided into four groups based on their carbon length, ranging from six to twelve carbons. 1
As a rule, the shorter the carbon chain, more efficiently MCTs will become ketones, which are an excellent source of energy for your body – much more preferable than glucose, ketones and produce much less amount of ROS when metabolized to produce adenosine triphosphate (ATP, for its acronym in English).
My personal preference is the direct caprylic acid (C8, for its acronym in English), as it becomes ketones much faster than the most common mixtures of C8 and C10.
Since MCT oil, especially caprylic acid (C8), is a much more concentrated than coconut oil source, it is often appropriate to clinical applications, including: 2
- Decrease appetite and encourage weight loss
- Improve cognitive and neurological function with possible implications for neurodegenerative diseases
- Increase energy levels and improve athletic performance
- Improve mitochondrial function and subsequently decrease the risk of diseases such as atherosclerosis, diabetes, cancer, cardiovascular disease, autoimmune diseases and epilepsy
- Prevent disease nonalcoholic fatty liver disease (NAFLD, for its acronym in English)
8. Eat One more of these 18 foods, to stimulate muscle development
The common belief is that if you want to build muscle, you need to consume large amounts of protein and carbohydrates because carbohydrates fuel your muscles and protein develops them.
However, loaded with carbohydrates and proteins could have significant drawbacks in terms of long-term health, and increasing evidence suggests that there needs to consume excessive amounts of either, to develop muscles.
A particularly intriguing discovery is that your body has a mechanism that allows you to build muscle even when deprived of food.
Certain amino acids – especially branched-chain amino acids such as leucine-tell to muscle genes to be developed and produce proteins, and even they do during periods of food deprivation, as long as these amino acids circulating in your stream blood.
By including the following foods in your kitchen, as often as possible, will provide leucine and other nutrients that play important roles in the development and maintenance of muscles.
Just be careful to limit your intake of whey protein to the days you do resistance training.
|Meat from cows fed pasture
|Authentic extra virgin olive oil
9. Properly Control Your Intake of Vitamins and Nutrients
As a general rule, I recommend getting most of their nutrition from real foods. That said, in some cases, obtain specific nutrients could be therapeutically valuable or necessary and may be much less toxic and less expensive than drug treatments.
Also, in my opinion, there are certain supplements that most people will benefit from taking them.
Vitamin D3 (unless it is able to obtain sufficient quantities when exposed to sunlight all year) is the first on the list, along with vitamin K2. The omega-3 animal fats like the fats found in krill oil are simply another nutrient which most people do not get enough.
If you have not stopped using processed foods worth considering vitamin C, as processed foods do not provide a large amount of this vitamin.
If you do not consume traditionally fermented foods, it would be wise to take a probiotic supplement high quality, and at least consider increasing your intake of fresh vegetables, fiber is an important food for intestinal beneficial bacteria as it helps balance your immune system.
When selecting a nutritional supplement high quality, make sure it’s as natural as possible (whole food) and follow industry standards of quality assurance, including ISO 9001, ISO 17025 and certification of Good Manufacturing Practices certification ( GMP, for its acronym in English).
10. Keep Your Kidneys Healthy
Kidney stones could be really painful. Fortunately, there are ways to prevent their occurrence.
Recent research shows that an extract of a compound called hydroxycitrate, found in Garcinia cambogia fruit of Asian origin – also known as tamarind Malabar – has the power to inhibit the development of kidney stones. It can even be used to dissolve after generating rocks.
If all goes as expected, the hydroxycitrate could represent the most dramatic advance in the treatment of kidney stones, in three decades. However, they have not yet begun the rigorous trials in humans, so it is still too early to justify their use.
Meanwhile, to maintain healthy kidneys and prevent kidney stones:
- Drink plenty of water to avoid dehydration
- Limit your protein intake to half a gram of protein per pound of lean body mass
- Avoid foods with high levels of oxalate, such as chard, beets, tea, sweet potatoes, rhubarb, chocolate, okra, almonds, and spinach, if you have a high risk of kidney stones
- Be sure to get enough magnesium (especially if you avoid the above foods that are high in oxalate, which also have high levels of magnesium)
11. Eat foods with high magnesium content
Magnesium is vital to have a biological function and optimal health. If you have poor cellular magnesium levels, which could cause a deterioration in their cellular metabolic function, which in turn could cause health problems more serious.
Importantly magnesium is vital to optimize the mitochondria. Possibly your best bet is to consume a lot of raw organic foods, but since most have severely depleted soil nutrient levels, some experts believe that magnesium virtually all people need to take magnesium supplements.
The recommended (RDA, for its acronym in English) daily dose is about 310 to 420 milligrams (mg) per day, depending on their age and sex, although some researchers believe it could take up to between 600 and 900 mg/day for optimal health.
One way to identify your ideal dose is to use your gut reaction as an indicator. Start with the daily amount of 200 mg of oral magnesium citrate, and gradually increase your dose until your stools are slightly loose.
When your body has high levels of magnesium, it deletes, so you can determine your own individual limit. (Be sure to use magnesium citrate, as it is known to have a laxative effect).
When it comes to magnesium supplements, my personal preference is the threonate magnesium, as it seems to be more efficient in penetrating cell membranes, including mitochondria, which can help increase your energy level. Also, it penetrates the blood-brain barrier and may help improve memory.
12. Try These Low Carb Vegetables
Most vegetables have a very low amount of net carbs, while they are high in healthy fiber, and valuable vitamins and minerals your body needs for optimal health. However, some are more beneficial than others. Among the best options are:
- Germinated, especially broccoli sprouts, watercress, and sunflower seeds
- Cruciferous vegetables such as cauliflower and broccoli
- Leafy vegetables such as kale, beet greens, arugula, spinach, chard, and kale
- Chiles, such as peppers, chili güero, poblano pepper, and cayenne
- Some tubers, specifically ginger, turmeric, and onions
13. Check your sugar/fructose
In the United States, up to 40% of health care expenditures are for diseases that are directly related to excessive consumption of sugar. 7 One of the main mechanisms by which promotes cancer sugar and other chronic diseases is through mitochondrial dysfunction.
As mentioned above, the sugar is not an ideal energy source because it produces a greater amount of ROS compared to fats. This generates free radicals, which in turn cause mitochondrial and nuclear DNA damage, together with a deterioration of cell membranes and proteins.
I recommend lower total fructose consumption to a maximum of 25 grams per day from all sources, including fruits. If you have insulin resistance, it would do well to consume an amount not greater than 15 grams per day.
Probably, patients with cancer are best to further restrict this benefit amount. Moreover, I personally believe that most would benefit by reducing their consumption of all carbohydrates without fiber (total carbohydrates without fiber) – not only of fructose – less than 100 grams per day.
The easiest way to dramatically reduce the consumption of sugar and fructose is changing to consume real food since most of the added sugar consumed comes from processed foods. Other forms of decrease is through:
- Reduce the amount of sugar you add to your food and drinks
- Use Stevia or Lo Han, instead of sugar and/or artificial sweeteners. In my previous article, you might get more information about the best and worst sugar substitute, ” Sugar Substitutes – What is safe and what is not “
- Consume fresh fruits instead of canned fruit, sugar food, or recipes that require little sugar
- Use spices instead of sugar to add flavor to your food
14. To help combat gray Hair
Your hair color contains a pigment called melanin. As you age, melanin levels decrease, so your hair turns gray and eventually white, once you no longer have melanin.
In 2016, researchers discovered a gene responsible for about 30% of gray hair. Probably, the other 70% is due to factors such as age, toxic exposure, nutritional deficiencies, and stress. To limit the graying:
- Avoid smoking
- Minimize oxidative stress, by preventing pollution and stress
- Eat foods that have a high content of healthy antioxidants
- Increase your intake of Vitamin B12
- Normalize your weight
15. Eliminate Gluten In Your Food
More and more research confirms that many people experience adverse reactions to gluten, even if the tests are negative for celiac disease – an autoimmune disorder in which should avoid consuming gluten at all costs.
This suggests that gluten sensitivity is a real problem, in August and types that do not contain gluten feed could benefit many people, not just people with celiac disease.
In a recent study, 9 , 10 found that people who had a reaction to gluten, despite not having celiac disease, had a leaky gut, which is probably what causes the immune system is activated.
The obvious treatment for celiac disease and gluten intolerance is to consume a diet that does not contain gluten, which means to refrain from consuming any food containing gluten.
This happens largely because most foods are contaminated with Roundup, which is used in the drying process, which tends to damage your intestinal cell connections. However, keep in mind that without good eating a food without gluten has many advantages, just because a food is free of gluten does not automatically mean it’s healthy.
There are a lot of junk foods that do not contain gluten, so stay tuned about your options.
16.Exercise to Fight Osteoarthritis
If you have osteoarthritis – a degenerative disease of arthritic joints – exercise is absolutely essential to your well-being. The idea that exercise is harmful to your joints is a misconception; there is no evidence to support this belief.
It is important to note that exercise may help reduce joint pain and make it easier to perform daily tasks.
That said, people with arthritis should be careful to avoid activities that aggravate your joint pain, as well as any exercise that causes stress in a significantly unstable joint.
Other than that, in your exercise program could include a variety of activities, like any other exercise. According to their ability, in your routine could integrate weight training, cardiovascular exercise high-intensity stretching exercises and core exercises.
In addition, the article presented includes a series of flexibility exercises to help you strengthen your hips, which is suitable for people with osteoarthritis of the hip.
18. Save Time Through Working Out More Efficiently
The intensity and training volume are inversely proportional, so the higher the intensity, the less time exercising and less frequently need exercise.
Interval training high intensity (HIIT for short) could significantly reduce the amount of exercise you need to do, to decrease the time when you do your workouts, from 1 hour to 15 minutes once a week or less.
In addition, with increasing intensity, likewise, you need longer recovery time between sessions, and so therefore also decreases the frequency of your workouts. At most, it might be able to do HIIT three times a week. For example, you may perform HIIT when using a recumbent, treadmill, or running at full speed bicycle.
Or you can use weights – a technique known as super-slow weight training. Article presented shows an example of a workout routine.
In terms of health effects, HIIT could help improve a number of biomarkers associated with improved metabolic activity and good health, including:
- Improve insulin sensitivity and reverse type 2 diabetes
- Normalize cholesterol levels by eliminating the need to take statins
- Reverse bone mineral loss and osteoporosis
- Improve levels of C-reactive protein (a marker of inflammation)
19. Address the Heartburn
Research clearly shows that proton-pump inhibitor (PPIs, for its acronym in English) are excessively prescribed, are used improperly, and cause more harm than good in the long term. 12
If you have frequent heartburn, there are many alternative treatment strategies that could help eliminate this problem without causing serious side effects associated with PPIs, which include kidney disease, pneumonia, osteoporosis, hip fractures, dementia, and increased risk heart disease 13 as well as heart attacks. 14
A long-term solution for heartburn and acid indigestion is to restore its balance and natural gastric function. The most important step is to eat real food, as processed foods and sugars are a surefire way to exacerbate acid reflux.
It is also important to repopulate the intestine with beneficial bacteria, either through traditional fermented foods or probiotic supplements high quality. Other strategies free drug treatment, include:
|Apple cider vinegar, unfiltered process
|Aloe Vera juice
|Folate (vitamin B9) and other B vitamins
20. Consider Going with Chiropractic Wellness
Contrary to popular belief, chiropractic can be used not only to treat pain, but also to optimize wellness. Research suggests that chiropractic treatments may help prevent progressive spinal degeneration; ie osteoarthritis or disc disease.
Your spine, vertebrae, and disks, protect your most sensitive and important system – the nervous system – and compressions could help to have a number of health problems and conditions. Therefore, nurture and protect the spine encouraged to have increased expression of neural intelligence and a stronger health.
Of course, some chiropractors focus primarily on pain and injury and do not have the skill set needed to address problems such as allergies or illnesses. So make sure you choose chiropractic practice proper vitalist philosophy.
Healthy New You And New Year
We remain committed to helping you take control of your health. Together, with your help, we have provided millions of people make informed health choices; and we hope that with our continued service, stay motivated to take control of their health this year, and be healthy in the future.
You are the ones that change the world-through posting on Facebook, share on Twitter, sign a petition and make donations. Therefore, the Healthyfit tips family wishes you that this 2017 will be a year where they can firmly take control of your life, to have the most optimal health status and happiness they can achieve.