SELF HEALTH
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SELF HEALTH
Now is a good time to own a body.  Tips for Healthy Living:  Fitness, Nutrition and Well-Being.
Curated by PAT NOVAK
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Signs Of a Clogged Lymphatic System And 10 Ways To Cleanse It

Signs Of a Clogged Lymphatic System And 10 Ways To Cleanse It | SELF HEALTH | Scoop.it
If you suffer from any of the following, it may be a sign your lymphatic system needs a serious cleanse:
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Why You Should Eat Dirt - Yes, Dirt!

Why You Should Eat Dirt - Yes, Dirt! | SELF HEALTH | Scoop.it

Eating dirt may sound gross, but getting your daily dose could do wonders for your health, including easing symptoms associated with leaky gut.


Is eating dirt part of your diet? Before you get a bad taste in your mouth, consider this: If you were to take away the water in our bodies, you’d be left with mostly dirt. It’s true.

We’re made of 60 of the most abundant elements in the Earth’s crust, an amalgam of its elements, including oxygen, hydrogen, carbon, nitrogen, calcium and phosphorus, with traces of potassium, sulfur, sodium, iron and magnesium. All of these elements come together to make a living, breathing human being.

Now, when I say “eat dirt,” I’m not ordering you to actually scoop up a handful of soil and eat it. (Well, not exactly.) True, ensuring you get daily micro-exposures to soil-based organisms in dirt and other plant life is important for your health. But I urge you to embrace the idea of “eating dirt” as a broader philosophy, an overarching principle I teach my patients when I talk to them about how to heal leaky gut syndrome and feel better again.

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10 bodyweight exercises you can do without the gym

10 bodyweight exercises you can do without the gym | SELF HEALTH | Scoop.it

"Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment."


Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility and strength without machinery or extra equipment. From legs and shoulders to chest and abs, our friends at Greatist came up with 50 exercises that cover every part of the body that can get stronger with body resistance alone. Here are 10 of our favourites.

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Which Type of Exercise Is Best for the Brain?

Which Type of Exercise Is Best for the Brain? | SELF HEALTH | Scoop.it

For the first time, scientists compared the neurological impacts of different types of exercise in rats: running, weight training and high-intensity interval training.


Some forms of exercise may be much more effective than others at bulking up the brain, according to a remarkable new study in rats. For the first time, scientists compared head-to-head the neurological impacts of different types of exercise: running, weight training and high-intensity interval training. The surprising results suggest that going hard may not be the best option for long-term brain health.


As I have often written, exercise changes the structure and function of the brain. Studies in animals and people have shown that physical activity generally increases brain volume and can reduce the number and size of age-related holes in the brain’s white and gray matter.

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The Only 7 Gym Machines Worth Using

The Only 7 Gym Machines Worth Using | SELF HEALTH | Scoop.it
Repeat after us: There is nothing wrong with using weight machines.

 

Despite the fact that kettlebells and bodyweight workouts might win the gym popularity contest right now, fitness pros agree: Not only are exercise machines totally fine to use, they might be especially helpful if you’re new to working out.

 

“It’s true that if you’re using free weights you have to recruit so many stabilizing muscles,” says Shannon Fable, certified trainer and programming director for Anytime Fitness. “But when you’re getting started, using selectorized equipment (the machines with weighted plates) and just learning the movement pattern is OK.”

 

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carol b's curator insight, February 16, 9:53 AM

The gym... It really is underrated!

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The Quick Workout That Helps You Avoid Winter Bod

The Quick Workout That Helps You Avoid Winter Bod | SELF HEALTH | Scoop.it
Get rid of that extra layer of insulation we all seem to put on this time of year.

 

Winter bod: The softer shape we take on when daylight feels in short supply and the weather calls for comfy layers. You haven't stopped working out; it's just that you have a little less motivation than you did during, say, the summer, and a lot more desire for, say, carbs-and-couch time.

 

This workout, from Tamara Pridgett, NASM certified personal trainer, can help counteract that. "You're targeting the four areas of the body that tend to soften up the most -- the abs, upper legs, butt and arms. You'll get your heart rate up to burn calories, too," says Pridgett, head coach at Tone House gym in New York. So, grab a small towel and a timer and get started.

 

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Beginner Plyometric Workout to Burn Fat and Improve Athleticism

Beginner Plyometric Workout to Burn Fat and Improve Athleticism | SELF HEALTH | Scoop.it

By Mark Jellison, CSCS, SFG

"Are you looking for fun, quick, and challenging exercises that will increase the intensity of your workouts? Plyometrics might just be the answer. As a 3x USA Decathlon team member, I know the power of plyometrics. But these exercises aren't just meant for serious athletes; even weekend warriors can add plyometrics to their workout routine to reap impressive benefits."

 

What Are Plyometric Exercises?

 

 

Plyometrics are movements performed rapidly where there's a quick stretching of the muscle followed by a forceful contraction. Some examples include jumping rope, throwing objects like a baseball, and kicking like in martial arts.

 

High-intensity exercises like plyometrics are so effective because they:

1) Help you burn more fat than low-intensity exercise.
2) They train your fast-twitch muscle fibers, which are responsible for speed and power.
3) They're a fun way to train like a professional athlete.

 

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The New Rules of Protein

The New Rules of Protein | SELF HEALTH | Scoop.it
How much, what kind, and when? Time to question (only some of) what you know about fueling up.

 

All athletes follow (or at least are aware of) the same nutritional guidelines: drink a protein shake within an hour—at most—after working out. It’s the same token of advice we’ve been hearing for years. But does it still hold true? It may be time for the rules of protein—namely, quality and timing—to be rewritten.

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The Rise of Functional Medicine

The Rise of Functional Medicine | SELF HEALTH | Scoop.it
Functional medicine, a science-based, whole-body approach to addressing chronic disease, focuses on the underlying causes of chronic diseases, unique to each patient.

 

In the 25 years since nutritional biochemist Jeffrey Bland, Ph.D., of Gig Harbor, Washington, coined the term, this science-based, whole-body approach to addressing chronic disease has gained widespread traction. More than 100,000 physicians—60 percent of them medical doctors—have trained with the Institute for Functional Medicine he founded in Washington and New Mexico, and numerous medical schools have added its tenets to their curricula. More naturopaths and chiropractors are also distinguishing themselves with a functional medicine emphasis.

 

“It is not alternative medicine at all,” stresses Bland, whose latest book, The Disease Delusion, details how functional medicine can curb chronic diseases like arthritis, diabetes, dementia, and heart disease, which constitute 78 percent of U.S. health care costs. “It’s the basis of 21st-century health care,” he says.

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Encompass HealthCare's curator insight, January 12, 4:34 PM

Functional medicine can take many forms and at Encompass Healthcare, we believe that this approach is most successful. In our non-healing wound center, we look at the patient as a whole to determine why wounds are not healing. Resolving these underlying conditions allows wounds to heal.

 

Treating the patient in this holistic manner allows us to see the "whole picture." Oftentimes, other practitioners get focused on the obvious: they focus on the wound that is not healing and they allow that to drive their treatment plan in forms of specialized bandages, ointments, etc. So often, however, it's not the wound that is the problem. Much more frequently, it is the underlying conditions that a doctor cannot see on the surface that gives rise to the non-healing wound.

 

Generally, there are 5 reasons why wounds won't heal. For more information on this, you may visit our site.

 

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The Next Superfood

The Next Superfood | SELF HEALTH | Scoop.it
Seaweed could be a miracle food—if we can figure out how to make it taste good.

"Dana Goodyear visits Bren Smith’s farm to learn about the environmental and nutritional possibilities for kelp."

 

Seaweed, which requires neither fresh water nor fertilizer, is one of the world’s most sustainable and nutritious crops. It absorbs dissolved nitrogen, phosphorous, and carbon dioxide directly from the sea—its footprint is negative—and proliferates at a terrific rate. Smith’s kelp can grow as much as three-quarters of an inch a day, maturing from pinhead to ten-foot plant in the course of a winter, between hurricane seasons. It is resilient, built to take a lashing, but if a storm wipes out the crop he can just start over. Every year, he harvests between thirty and sixty tons of it, about the same per-acre yield as a potato farmer. Plentiful, healthy, and virtuous, kelp is the culinary equivalent of an electric car. “You’re not just gaining nutrition, you’re also gaining absolution from guilt,” Mark Bomford, the director of the Yale Sustainable Food Program, says. “This is your get-out-of-anxiety-free card.”

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Keep Things Simple For A Healthy, Long Life

Keep Things Simple For A Healthy, Long Life | SELF HEALTH | Scoop.it
Most of prevention is fairly straightforward and, unfortunately, there are no shortcuts. But then again, the most important steps you can take to safeguard your health are well within your reach.

 

I'm often asked for medical advice by friends, family members, even new acquaintances: What about this diet? What should I do about this symptom? What about this medication?

People are usually disappointed when I don't share their enthusiasm about the latest health fads. Members of my family, in particular, are often underwhelmed by my medical advice.

I'll be the first to admit that I don't always do a great job of conveying why I'm skeptical about the newest medical technology, reports of the latest health news and fashions and even people's symptoms. Mostly it's because in my experience so much about health just isn't that simple.

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26 weight-loss tips based on science

26 weight-loss tips based on science | SELF HEALTH | Scoop.it

"The weight-loss "industry" is full of myths.

People are being advised to do all sorts of crazy things, most of which have no evidence behind them.

Over the years, however, scientists have found numerous strategies that seem to be effective.

Here are 26 weight-loss tips that are actually based on evidence."

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Age Is Irrelevant When It Comes to Fitness

Age Is Irrelevant When It Comes to Fitness | SELF HEALTH | Scoop.it
Want to continue to crush well into your 80s? Here’s how.

 

I recently spent a few weeks immersed in Fast After 50, along with a few other books on the topic, including Margaret Webb’s Older, Faster, Stronger, Lee Bergquist’s Second Wind, and Bill Gifford’s excellent and entertaining Spring Chicken. My interest was both professional and personal. I was staring down the gun barrel at 50, the ominous milestone, just a year and change away. Should I prepare to surrender to backgammon and bocce, or was there still hope for my lifelong addiction to biking, skiing, climbing, and other outdoor activities and races?

 

While all the books were informative, and even inspirational, chronicling many aging athletes who still excelled at their respective sports, Friel’s was the only one dedicated to mapping out a plan of action. A few years ago, Friel, 71, author of the classic Training Bible series and one of the most respected figures in endurance coaching, noticed that his own power on the bike was fading. His training group, which varied from young to old, routinely started dropping him on climbs, which had been rare in the past. Compelled to see if science offered any solutions, he dove into the research literature, which was limited but enlightening. Were there ways to beat time, the ultimate foe?

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11 Tips For How to Reduce Sugar Intake (from Beginner to Advanced)

11 Tips For How to Reduce Sugar Intake (from Beginner to Advanced) | SELF HEALTH | Scoop.it
Wondering how to reduce sugar intake? Whether you decide to make a small or big change, we've rounded up our best 11 tips to get you there. 

WE WON’T SUGARCOAT it. Sugar is one of the most addictive substances out there – as addictive (if not more so) than drugs such as cocaine and morphine. In fact, our brain reacts quite similarly when we consume it, which can wreck havoc on our overall health, not just our waistlines. It’s no wonder the world has a growing health epidemic on its hands; as a nation, we are heavier than we have ever been, and we are being diagnosed with chronic illnesses such as Type II Diabetes, heart disease and mood disorders earlier and earlier in our lives. From excess fat, increased cravings for sugar and carbohydrates, high blood sugar and high blood pressure, and diabetes, to mood disorders, brain fog and energy issues, sugar could be at the root of our problem.
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Donovan Baldwin's curator insight, April 17, 7:40 PM

Want to learn to live without sugar?

 

There is an easy-to-follow, three week program which will help you break your addiction to sugar, and carbs, and help stop sugar cravings naturally. The 21 Day Sugar Detox program ncludes informative guides as well as 20 pages of recipes which can help you break your addiction to sugar, high fructose corn syrup, and other sweeteners and sweetening agents.

 

The information in the 21 Day Sugar Detox wil be a great addition for low-carb, primal or paleo diets...all of which try to get you off sugar and other sweeteners.

 

Read a review of the 21 Day Sugar Detox at http://nodiet4me.com/review/sugar_detox.html

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7 Ways To Boost Your Testosterone

7 Ways To Boost Your Testosterone | SELF HEALTH | Scoop.it

Low testosterone is more prevalent in the Western world than ever before (for both men and women). Here are 1 medical and 6 natural ways to boost your T.


There are a ton of short articles telling you to eat some kind of new superfood to boost your testosterone, but there is a surprising shortage of real talk about how normal people (men and women) really change their lives by gaining control of their testosterone levels. Here is my story, and some real info for both men and women.


I used bioidentical testosterone replacement therapy for almost a decade because I had a medical need for it, then stopped it a few years ago to make sure that it was not a confounding factor during the development of The Bulletproof Diet. I verified that I had found a way to raise my natural production with biohacking.

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Learn how to build the 4 kinds of strength

Learn how to build the 4 kinds of strength | SELF HEALTH | Scoop.it
Strength Training Basics – 4 Kinds of Strength and 3 Rules to Develop Them

"Not All Strength is the Same – the 4 Types of Strength

Strength in and of itself doesn’t mean a lot. It can mean a lot of different things to various people. The question then is what are you building strength for? How much strength do you need to accomplish what you want and need in your daily life?

Strength can be split into several different forms, and the type of strength training you will want to do depends on what kind of strength best suits your needs."
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Must-Have Foods That Can Help Lower Blood Pressure Naturally

Must-Have Foods That Can Help Lower Blood Pressure Naturally | SELF HEALTH | Scoop.it
These foods can help decrease the risk for heart disease.

 

Foods high in sodium and saturated fats, although tasty, can be responsible for heightened blood pressure, according to the World Health Organization. Pizza, fried meals, cakes and bacon are just a few of the many types of foods that contain high levels of saturated fats.  

 

"You eat those things, and the particles of saturated fat get into your blood and make it thicker – more like grease and less like water," Neal Barnard, founding president of the Physicians Committee for Responsible Medicine, told U.S. News and World Report in 2014. "So the heart has to push to get this sludgy blood moving, and that's why blood pressure goes up." 

 

Fortunately, foods that can help reduce blood pressure naturally exist, and they're all around you. 

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The Functional Fitness Approach To Get Lean & Strong

The Functional Fitness Approach To Get Lean & Strong | SELF HEALTH | Scoop.it

"For most of my life, I followed a bodybuilding approach to fitness based on aesthetics, frequent eating, and targeting 1-2 muscle groups each workout."

 

My fitness bible was “Arnold Schwarzenegger’s Guide to Modern Bodybuilding” and I “chased the pump” for many years. I worshipped hugely muscular dudes with 20-inch biceps, so of course I did their 20-set arms routines, which I read in Muscle & Fitness magazine to get my 12-inch teenage guns bigger.

 

After over 10 years of following the bodybuilding path, I realized my athleticism and overall health were declining. I was tighter than Tin Man, I lacked the balance and coordination I enjoyed as an avid athlete growing up, my frequent eating schedule created unnecessary anxiety in my life, and finally, I had an unhealthy focus on how I looked.

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The Ultimate All-Day Guide To Snacking

The Ultimate All-Day Guide To Snacking | SELF HEALTH | Scoop.it

The Ultimate All-Day Guide To Snacking

 

When your alarm goes off in the morning, we're willing to bet your first thought is, How can I squeeze in 20 more minutes of much-needed sleep? And then it's probably, What am I going to eat today? We get it, we pretty much always have food on the mind. Still, planning out a full 24 hours' worth of meals and snacks can be daunting. 

With this all-day primer, though, we've got your back on not only how to eat well from morning to night, but also when to re-fuel. First step? Treat yourself to avocado goodness, spiced-up coffee, and an apple cider vinegar and honey concoction (just trust us on it). You're in for a delicious day.

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25 'superfoods' you should be eating more of right now

25 'superfoods' you should be eating more of right now | SELF HEALTH | Scoop.it
There's no medical definition for what counts as a "superfood," but that doesn't mean it's bogus. Here's what it means, along with some healthy options.

 

Ever wondered what people mean when they say you should eat more superfoods?

You're not alone. As it turns out, there's no legal or medical definition for what counts as a "superfood." Nutritionists and public health experts rarely use the term.

But that doesn't mean it's completely bogus. In fact, there is some scientific basis for calling a food "super."

 

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10 Wellness Trends To Watch In 2016

10 Wellness Trends To Watch In 2016 | SELF HEALTH | Scoop.it

"The year 2015 was an exciting one in wellness. The healthy food “bowl” took over our breakfast, lunch, dinner, and our Instagram feed. Amanda Chantal Bacon’s adaptogen dusts (hello, Sex Dust) became a staple of our smoothies."

 

We saw the rise of the fitness omnivore, partially fueled by the growth of Class Pass. Vegans got glam as our dear friends Rich Roll and Julie Piatt graced the New York Times Styles section, and vegan restaurants become some of the most desirable dining destinations, thanks to Gracias Madre and Crossroads in Los Angeles and Dirt Candy, Semilla, and by Chloe in New York.

 

We expect 2016 to be even better for wellness enthusiasts as healthy living is sweeping the world. Here are 10 trends to watch over the next year:

PAT NOVAK's insight:

Really interesting stuff!

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19 tiny life changes you can make right now for a healthier year

19 tiny life changes you can make right now for a healthier year | SELF HEALTH | Scoop.it
From cooking at home to walking faster, there are lots of ways to improve your health with minimal effort.

 

So you've resolved to be healthier this year. Congratulations! Now how are you planning to keep that resolution?

Luckily, there are some relatively small changes you can make to your life right now to start living healthier.

We've put together a list of some of them. Read on to start your healthier life!

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The secret to wellbeing: learning to breathe properly

The secret to wellbeing: learning to breathe properly | SELF HEALTH | Scoop.it

"If you pause to breathe properly, your skin will become smoother, fresher, less tired-looking'

Annee de Mamiel
 

Not that we want to add to your list of new year’s resolutions, but if we  could just suggest one  more it would be to take a breath. Yes, really. While the average person breathes in  and out more than 23,000 times a day, the majority of those breaths (especially when you’re awake) are short, shallow ones that just reach the chest."

 

‘Or what I call “stress breaths”,’ says Rebecca Dennis from the Breathing Tree, a self-help course and  series of workshops and retreats that teaches better breathing for the stressed-out and beehive-brained among us. ‘Everyone makes themselves so stressed out by trying to do everything and be perfect, and never is this more apparent than in January,’ says Rebecca.

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Foods That Boost the Immune System

Foods That Boost the Immune System | SELF HEALTH | Scoop.it
Include the following 10 immune system boosters in your recipes and meal planning, and you'll increase your family's chances of fighting off those winter bugs before they get you sick.

 

If you're looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store.

 

Feeding your body certain foods may help to keep your immune system running strong. Plan your meals to include the following 10 powerful immune system boosters and you may increase your family's chances of fending off those winter bugs before they get anyone sick.

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ChoyLeng's curator insight, January 7, 8:01 AM

Two journals mentioned in the write-up are available for Nanyang Polytechnic Library members at:

The American Journal of Clinical Nutrition
http://atoz.ebsco.com.libproxy.nyp.edu.sg/Toc/Journal/3728?plid=1306217&fromTitles=True

Journal of Ethnopharmacology
http://www.sciencedirect.com.libproxy.nyp.edu.sg/science/journal/03788741

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How to Start Working Out If You Really Hate Exercising

How to Start Working Out If You Really Hate Exercising | SELF HEALTH | Scoop.it

From the outside looking in, exercise sure looks like a form of medieval torture. The exertion, the grunting, the self-inflicted pain -- it's not exactly a walk in the park.

 

"Except that it is. It is exactly a walk in the park.. If you're still not exercising because you "hate exercising," then it's time for a little chat. Your "I hate exercising" excuse is about as acceptable as claiming you hate puppies, and both speak to potentially serious problems with your heart. Here's how to push past the pain and start moving your butt."

 

 
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