5 SECRETS TO LIVING WELL FOR LONGER FROM THE FRONTLINES OF SCIENCE
Secret:1-AVOID DEFICIENCIES THROUGH QUALITY NUTRITION
“Eat sufficient relevant micronuntrients from healthy foods and natural dietery suppliments as needed”
Arise and Shine health hub focuses on QUALITY [HEALTHY EATING]& right forms of EXERCISES that in return builds immunity,prevent diseases and mantains good health.
FACTORS THAT DETERMINE THE QUALITY OF FOODS
i]SATIATY-This reffers to how quickly food fills us up
ii]AGGRESION.This is how likely calories from food we eat can be stored by body as fats
iii)NUTRITION-This reffers to how many Vitamins,minerals,essential amino acids essential faty acids etc calories provide.
iv]EFFICIENCY-This reffers to how easily calories are converted into body fats.
From above factors we can correctly advise that SANE(healthy)foods are non-starchy vegetables,nutrient dense proteins,whole food fats and low fructose fruits.These foods are Satisfying,unAggresive Nutritious and inEfficient.These SANE foods fill us up quickly and keep us full for a long time.They provide us a lot of nutrients and few of them can be converted into body fats.Even better SANE foods trigger the release of fat-burning hormone that clear up clogs and lower our weight set point which helps us mantain a healthy weight.
Secret:2-STIMULATE HORMESIS
This is the proces by which mild damage or toxicity can bring about healthy benefits,because it activates repair,protection,and detoxification mechanism in the cells.This can be achieved through:
i] Short and long intensive exercise(walking or HIIT]
ii]Heat and cold exposure such as cold shower,sauna
iii]Consuming foods that contain hormetic substances such as green tea,green leafy vegetables(brocoli,kale cabbage,spinach,brussel sprouts)tomatoes,blueberies,strawberies,spices(tumeric,garlic,rosemary,ginjer,oregano)
Secret:3-REDUCE GROWTH STIMULATION
Growth stimulation is caused by bomberdment of our cells with growth stimulating substances like Insulin, IGF,growth hormones,testerone,glucose and amino acids.These substances prompt our cells to produce lots of energy,proteins and other substances which makes them age faster by:
i]Activating aging mechanism and switches in the cells
ii]Deactivating repair,protection and maintance mechanismin the cells
To reduce growth stimulation:
i]Consume fewer fast and starchy carbohydrates(soft drinks,candy, bread, pasta rice, chips, baked goods, and comercial fruit juice)
ii]Reduce intake of animal product
iii]Slowing down the emptying of the stormach and the release of sugers into the blood stream via
-Fibres(in vegetables,fruits,mushrooms etc)
-Healthy fats(Olive oils,walnut oils,flax seed oils, avocados,nuts etc)
-Vinegar(or other sour foods such as lemon juice)
iv]Exercise after meals(cycling,weight lifting,walking)which lowers the suger peaks
v]Intermittent Fasting one to two days a week or at the end of every quater of the year
Secret:4-REVERSE AGING
To reverse aging practice restorative sleep,be happy(have goals,meaning social contacts,engage in life long learning,do not retire,help others)reduce mental stress and wories(meditiation,yoga,congnitive behaviorial therapy) deep breathing exercise
