10 Things That Happen to Your Body If You Walk Every Day

Have you ever heard the saying by Hippocrates, “Walking is a man’s best medicine?” We’d go further by stating that walking combined with good sleep and a healthy diet can help you avoid the doctor altogether. As little as 15-30 minutes of walking every day can drastically improve not only a person’s overall appearance but health as well.

We at Bright Side were astonished to find out that kind old walking is a single practice which could significantly benefit the whole body and mind. It’s free, easy and requires little effort.

We’ve created a list of benefits you can literally walk yourself into.

1.   Positive brain changes

As a study reveals, low impact aerobic exercises, like walking, prevent early dementia, reduce the risk of Alzheimer’s disease, and improve overall mental health. Not to mention cutting psychological stress and maintaining a higher level of endorphins.

2.   Improved eyesight

Even though eyes might seem like the last thing to be connected with the legs, walking actually benefits their health too. It may also help to fight glaucoma by relieving eye pressure.

3. Prevention of heart diseases

According to the American Heart Association, walking is no less valid than running when it comes to the prevention of heart-related disease or stroke. This activity helps avoid heart problems by lowering high blood pressure and cholesterol levels and improving blood circulation.

4. Increased lung volume

Walking is an aerobic exercise which increases oxygen flow in the bloodstream and helps train your lungs, as well as eliminate toxins and waste. Because of better and more in-depth breathing, some symptoms associated with lung disease may also be relieved.

5. Beneficial effects on the pancreas

It might be hard to believe but walking for exercise turns out to be a much more effective tool in preventing diabetes than running. This research shows that a group of “walkers” demonstrated improvement in glucose tolerance almost 6 times greater (i.e. how well blood sugar is absorbed by cells) than that of a group of “runners,” over a 6 month trial period.

6. Improved digestion

30 minutes of walking every day could not only lower the risk of colon cancer in the future but improve our digestion and constipation by helping to regulate our bowel movements.

7. Toned muscles

Muscle tone and weight loss (in overweight cases) may also be achieved through walking. The practice of walking 10,000 steps a day may be counted as an actual workout in a gym, especially if you add some intervals or walking uphill. Additionally, it’s low impact and there’s no recovery time, which means no sore muscles and regrets for missing tomorrow’s workout due to being too sore the next day.

8. Sturdier bones and joints

Walking can provide more joint mobility, prevent loss of bone mass, and even reduce the risk of fractures. The Arthritis Foundation recommends walking moderately at least 30 minutes a day on a regular basis to reduce pain in your joints, along with stiffness and inflammation.

9. Back pain relief

Walking may become a real life-saver for those who experience back pain during more challenging high-impact exercises. Since it’s a low-impact activity, it won’t cause more pain or discomfort, like running or HIT would. Walking contributes to better blood circulation within the spinal structures and improves posture and flexibility which is vital for a healthy spine.

10. A calmer mind (if it was an organ, to be sure)

If walking improves depression symptoms in patients with primary depressive disorders, just imagine how quickly it could help us cope with feeling down or exhausted. And a joyful walk with a friend or a loved one will only multiply the happy-effect and improve your mood!

We’d love to hear if you have ever tried to substitute a trip to the gym or a run, with walking. Tell us in the comments below if it worked miracles for you or not?

source: https://brightside.me/inspiration-health/10-things-that-happen-to-your-body-if-you-walk-every-day-485010/  

How To Reverse Diabetes Naturally With These 9 Superfoods

Type 2 diabetes is characterized by a lack of or under-utilization of the hormone insulin and increase in blood glucose levels. Have bitter gourd, amla, and the seeds of purslane to regenerate insulin. Jambul, black and Bengal gram, fenugreek seeds, and grapefruit can all maintain a healthy blood glucose level by either checking the conversion of starch into glucose or helping the body use glucose better.

Superfoods For Diabetes

Bitter gourd

Amla

Jambul fruit

Grapefruit

Fenugreek

Bengal gram

Type 2 diabetes, often called non-insulin dependent diabetes, is the most common form of diabetes, affecting 90–95% of the 18.2 million people with diabetes. Unlike people with type 1 diabetes, people with type 2 diabetes produce insulin; however, the insulin their pancreas secretes is either not enough, or the body is unable to recognize the insulin and use it correctly. This is referred to as insulin resistance. When there is not enough insulin or the insulin is not used successfully, glucose (sugar) cannot get into the body’s cells. When glucose builds up in the blood instead of going into cells, the body’s cells are not able to function correctly. Problems caused by the increase of glucose in the blood include:

·        Dehydration: The buildup of sugar in the blood can cause an increase in urination (to try to clear the sugar from the body). When the kidneys lose the glucose through the urine, a significant amount of water is also lost, causing dehydration.

·        Hyperosmolar nonketotic diabetic coma: When a person with type 2 diabetes becomes severely dehydrated and is not able to drink enough fluids to make up for the fluid losses, they may develop this life-threatening complication.

Over time, the high glucose levels in the blood may damage the nerves and small blood vessels of the eyes, kidneys, and heart and predispose a person to atherosclerosis (hardening) of the large arteries that can cause heart attack and stroke.

Who Can Get Type 2 Diabetes?

Anyone can get type 2 diabetes. However, those at highest risk for the disease are those who are obese or overweight, women who have had gestational diabetes, people with family members who have type 2 diabetes and people who have metabolic syndrome (a cluster of problems that include high cholesterol, high triglycerides, low good ‘HDL’ cholesterol and a high bad ‘LDL’ cholesterol and high blood pressure). In addition, older people are more susceptible to developing the disease since aging makes the body less tolerant of sugars.

What Causes Type 2 Diabetes?

Although it is more common than type 1 diabetes, type 2 diabetes is commonly caused by multiple factors and not a single problem. Type 2 diabetes can run in families, but the exact nature of how it is inherited or the identity of a single genetic factor is not known.

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What Are The Symptoms Of Type 2 Diabetes

The symptoms of type 2 diabetes vary from person to person but may include:

·        Increased thirst

·        Increased hunger (especially after eating)

·        Dry mouth

·        Nausea and occasionally vomiting

·        Frequent urination

·        Fatigue (weak, tired feeling)

·        Blurred vision

·        Numbness or tingling of the hands or feet

·        Frequent infections of the skin, urinary tract or vagina

9 Superfoods For Diabetes

1. Bitter Gourd

Among the several home remedies that have proved beneficial in controlling diabetes, perhaps the most important is the use of sour gourd. It has lately been established that bitter melon contains a hypoglycemic or insulin-like principle, designated as “plant insulin,” which has been found valuable in lowering the blood and urine sugar levels.

It should be included liberally in the diet of the diabetic. For better results, the diabetic should take the juice of about 4 or 5 bitter gourds every morning on an empty stomach. The seeds can be added to food in a powdered form. Diabetics can also use sour gourd in the form of a decoction by boiling the pieces in water or in the form of dry powder.

2. Indian Gooseberry

Indian gooseberry, with its high vitamin C content, is considered valuable in diabetes. Just 1 tablespoon of its juice, mixed with 1 cup of bitter gourd juice, taken daily for 2 months, will stimulate the islets of Langerhans, that is, the isolated group of cells that secrete the hormone insulin in the pancreas. This mixture reduces the blood sugar in diabetes.

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3. Jambul Fruit

Jambul fruit is another effective home remedy. It is regarded in traditional medicine as a specific against diabetes because of its effect on the pancreas. The fruit as such, the seeds, and fruit juice are all useful in the treatment of this disease. The seeds contain a glucoside “jamboline,” which is believed to have the power to check the pathological conversion of starch into sugar in cases of increased production of glucose. The seeds should be dried and powdered. Mix 1 teaspoon of this powder in 1 cup of milk or water or 1/2 a cup of curd, and taken twice daily.

The inner bark of the jambul tree is also used in the treatment of diabetes. The bark is dried and burnt. It will produce an ash of white color. This ash should be nestled in a mortar, strained, and bottled. The diabetic patient should be given 10 grams of this ash on an empty stomach with water in the morning and twenty grams in the afternoon and in the evening an hour after taking meals. An equal quantity of amla powder, jamun powder, and bitter gourd powder also makes a beneficial remedy for diabetes. A teaspoon of this mixture once or twice a day would be useful in checking the progress of the disease.

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4. Grapefruit

Grapefruit is a splendid food in the diet of a diabetic patient. If grapefruits were eaten more liberally, there would be much less diabetes. If you have sugar, use 3 grapefruits 3 times a day. If you do not have sugar, but a tendency toward it and want to prevent it, use 3 a day.

5. Fenugreek

The seeds of fenugreek have been useful in the treatment of diabetes. Fenugreek seeds, when given in varying doses of 25 gm to 100 gm daily, diminish reactive hyperglycemia in diabetic patients. Levels of glucose, serum cholesterol, and triglycerides were reduced considerably with diabetes patients when the seeds were consumed.

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6. Bengal Gram

Experiments have shown that the intake of water extract of Bengal gram enhances the utilization of glucose in both diabetic and healthy persons. When kept on a diet, which included liberal supplements of Bengal gram extract, the condition of the patient improved considerably and his insulin requirement reduced to about 20 units per day. Diabetes patients who are on a prescribed diet which does not severely restrict the intake of carbohydrates, but includes liberal amounts of Bengal gram extract, have shown considerable improvement in their fasting blood sugar levels, glucose tolerance, urinary excretion of sugar, and general condition.

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7. Black Gram

For a milder type of diabetes, 2 tablespoons of a germinated black gram, taken with half a cup of fresh bitter gourd juice and a teaspoon of honey, is said to be helpful. It should be made once daily for three to four months. Try to cut carbohydrates out of your diet. Even in severe cases, regular use of this combination, with other precautions, is used as a health-giving food for the prevention of various complications that may arise due to malnutrition in diabetics.

8. Mango Leaves

The tender leaves of the mango tree are considered useful in diabetes. An infusion is prepared by soaking 15 gm of fresh leaves in 250 ml of water overnight and squeezing them well in the water in the morning. This filtrate should be taken every morning to control early diabetes. As an alternative, the leaves should be dried in the shade, powdered and preserved for use when necessary. Just 1/2 a teaspoon of this powder should be taken twice a day.

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9. Purslane

The seeds of purslane are useful in diabetes. Take 1 teaspoon of the seeds every day with 1/2 a cup of water for 3 to 4 months. It will increase the body’s own insulin and help in curing diabetes.

Other Foods

Besides bitter gourd, certain vegetables are beneficial and can improve a diabetic’s health. These include:

·        String beans

·        Cucumber

·        Onion

·        Garlic

·        Tea made of the pods of string beans

     Hope you enjoy reading:)

source: How to reverse Diabetes

  5 Anti-Aging Benefits Of Yoga

The human body is capable of achieving the most difficult feats but when the same body starts giving you trouble, it can become a hurdle in doing the simplest of activities. In the early decades of your life, you’re mostly busy building your career and raising a family without paying much heed to your body.

However, as you age, you realise you haven’t done enough to take care of your body so that it can withstand the inevitable process of aging. No matter the age, you can start reaping the benefits of yoga within a few months of regular practice. Yoga can help align your mind and body so that you always stay in the pink of health. Here are 5 ways in which how yoga can ease your transition into aging.

1. Builds Strength

Yoga is a great way to build strength slowly without risking injury. Your strength comes from your muscles and as you age, muscle mass tends to decrease for both men and women. Even physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after the age of thirty. When you do weight-bearing poses like downward dog or plank, you slowly build strength without putting too much pressure on your bones. This makes yoga a safer option than high-intensity exercises.

2. Increases Flexibility

When most people think of yoga, they look at the pretzel-like poses and write it off as something that only people who are already fit can do. Unfortunately, this perception is just not true. What you see on the internet and social media are people who have been practising for years and might have been just as inflexible as you are when they started. Practising yoga is what makes you flexible and not the other way round. With aging, your body becomes stiffer and there is a general increase in aches and pains. Yoga practice works not only on the muscles but also on ligaments and tendons keeping them lubricated and elastic.

3. Regulates Breathing

If you’re not breathing right when doing yoga, you’re not doing yoga right. Every pose in yoga comes with breathing instructions because yoga recognises that your breath is connected to your life force. Along with using your body to channel your energies, yoga also ensures that you use breath to regulate each movement and transition. Scientists at the University of Pennsylvania have found that regular practice of yoga also lowers blood pressure. Breathing properly also has other benefits like aiding digestion and reducing stress.

4. Increases Awareness

Aging can be a difficult process. As you grow older, the activities you were able to do in a snap will take considerable time and effort. Your body starts to come in the way of your life and this can bog you down. However, when you start practising yoga, you also work towards increasing your awareness. Part of learning yoga includes becoming aware of your body and listening to what it wants and needs. This awareness helps you understand your body better and filter out things that don’t work for you while sticking to things that do.

5. Brings Balance To Your Life

One of the main goals of yoga is to bring a certain sense of balance between your body, mind, emotions, and energies. As you age, your body and mind begin to lose their ability to work together. You may feel like taking a long walk but your legs just won’t be up for it or just reading for too long might tire you more than you realise. According to the American Academy of Orthopedic Surgeons, 1 out of every 2 women and 1 out of every 4 men over 50 will suffer a fracture related to a fall. However, practising yoga poses builds strength and brings balance so that you’re always in control.

If you’re someone who’s just starting or is thinking about starting your yoga practice, know that flexibility comes with time and regular practice. Your yoga teacher will give you alternatives if you cannot fully bend or turn your body. Over time, you will slowly be able to not only do the pose but also comfortably hold the pose with complete awareness. So take up yoga with an open mind and take it one session at a time.

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    source: YogaYoga

 THIS POPULAR KETCHUP DAMAGES YOUR LIVER,  METABOLISM, IMMUNE SYSTEM, NERVOUS  SYSTEM AND BRAIN!

Heinz ketchup has been banned in Israel because it is so small in tomato content that it can’t even be regarded as ketchup anymore!

For this article, the purpose is to give you 3 good reasons why you should avoid its consumption:

1.  It has no nutritional value

Heinz ketchup involves no nutrients, no vitamins, proteins, fibre, nor minerals. It has little tomato paste that contains virtually insignificant lycopene content.

In fact, it is based on GMOs, chemicals, and sugar.

2.  It contains high fructose corn syrup

This ketchup has high fructose made from GMO corn. According to doctors, its regular consumption may raise the risk of obesity, diabetes, and heart disease.

A recent study also revealed that this high fructose syrup is loaded with mercury,  a toxic heavy metal that can cause severe health complications.

3- It contains sugar and distilled vinegar 

Heinz Ketchup includes distilled vinegar and sugar. Actually, a tablespoon contains 4 grammes of sugar, which is pretty much.

Likewise, the distilled vinegar is made from genetically modified corn that has been treated with toxic chemicals and pesticides.

Furthermore, it has a high content of genetically modified sugar.

The consumption of too much sugar, without any other nutrients, may significantly raise the blood sugar levels, leading to pancreas and liver damage.

Note that to uphold good health and avoid various health complications, you need to avoid chemical-laden products and focus on using only GMO-free, organic foods.

                                                                                                                                                                      source: Ketchup

 

 Turmeric - Maybe the most effective nutritional supplement in existence? ( Video )

1. Turmeric Contains Bioactive Compounds with Powerful Medicinal Properties - Curcumin is a Natural Anti-Inflammatory Compound 

2. Turmeric Dramatically Increases the Antioxidant Capacity of the Body

3. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

4. Curcumin Leads to Various Improvements That Should Lower Your Risk of Heart Disease

5. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer 

6. Curcumin May be Useful in Preventing and Treating Alzheimer’s Disease - Arthritis Patients Respond Very Well to Curcumin Supplementation

7. Studies Show That Curcumin Has Incredible Benefits Against Depression

8. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases

9. Curcumin Support - Joint Pain and Back pain  

*These are only some of the proven benefits which everyone can experience by making Turmeric Curcumin a part of your Daily  Nutrition Diet!

Ideal Turmeric Dosage – How Much Turmeric Can You Take in a Day?

Okay, so lately there has been a lot of confusion on how much turmeric one can take in a day and how many times one should take it.

The primary reason for the confusion on “how much” arises from the fact that one can take turmeric (and thus its active ingredient) in so many ways:

Fresh turmeric root

Turmeric dried root powder

Supplement with various % of curcumin present

Fluid extract

Tincture

Now the key difference in each of them is the quantity of curcumin. So how much of this one can take in a day?

I also found that people have a different opinion on the dosage of turmeric. Thus, I have relied upon some authentic sources only for the research here.

Here is what we found from various sources.

How much turmeric can I take in a Day?

Rather than using one source, we tried collecting info from multiple reliable sources.

According to University of Maryland Medical Center 

The permissible dosages of various forms of turmeric (for adults):

Cut root: 1.5 – 3 g per day

Dried, powdered root: 1 – 3 g per day

Standardized powder (curcumin): 400 – 600 mg, 2-3 times per day

Fluid extract (1:1) 30 – 90 drops a day

Tincture (1:2): 15 – 30 drops, 4 times per day

Both fluid extracts and Tinctures are not commonly used so we will concentrate on the rest of the three and what they mean:

Cut root: This is basically fresh turmeric, it will have moisture too in it. Cut root is great to make pickles and adding to salads.

Dried root: This is the most common way of using turmeric. This is how turmeric spice/powder is made – by drying cut root and then making a powder. Drying will cause loss of moisture and maybe of some beneficial aspects of turmeric, but no serious damage is done.

Standardized powder (curcumin): This is basically what we call as supplements. Supplement manufacturers extract curcumin from turmeric and then concentrate it to make standardized powders. These are then sold as turmeric supplements in the market. Based on the brand the concentration may change.

According to WebMD: 

For upset stomach (dyspepsia): 500 mg of turmeric four times daily.

For osteoarthritis: 500 mg twice daily of a specific turmeric extract (Meriva, Indena); 500 mg four times daily of a non-commercial product has also been used.

For rheumatoid arthritis (RA): 500mg twice daily of a specific formulation of the turmeric constituent, curcumin (BCM-95®, Arjuna Natural Extracts, India), has been used.

The first two are related to normal turmeric powder and the third one – BCM-95®, Arjuna Natural Extracts – with a 95% standardized powder.

As you can see the dosage is within 2g range.

According to Dr Weil:  

One can take 400mg – 600 mg supercritical extracts 2 times a day. This, of course, he is talking about supplements (standardized powder).

Summary of info from the above 2 sources 

( WebMD and Dr Weil fall under the range specified by University of Maryland Medical Center, thus dosages by University of Maryland Medical Center represent all the three.

If you are using powder, We would like to mention that you can take 1 tsp of powder on a daily basis without any issues. In terms of gms, the figures are mentioned below:

These are very conservative figures and taking up to 4-5 gms per day is also fine.

In terms of tsp – ideal turmeric dosage is thus around 1 tsp per day.

But then why some research study use high dosages?

While researching over dosages We found a very interesting thing and looking back and thinking about it, We are just wondering why a thing so simple and logical did not strike me!

While We were researching over dosages, We came across studies where researchers were giving dosages as high as 8 g per day to patients. This We observed in several studies. But then why University of Maryland Medical Center and others suggest such a small dosage?The answer may lie in the fact that the dosages are high when we need them i.e. when we are not well. For example, if you have back pain, you may want to take a high dosage for a day or two and get well. But once you do, you come to the normal“preventive” dosage.

Thus, in our opinion, there are two kinds of turmeric dosages we can take:

Preventive – which are low and which we can continue for lifetime

Curative – required when we have some issues. For example, some of the studies mentioned multiple dosages to chemotherapy patients and it makes all the sense to do so as we need quick action here.

So when you are suffering from say Age-related pain and you take multiple dosages, it acts like a strong painkiller and helps you. This can go on for some time and then one should get back to preventive dosage as soon as our body is back in shape.

Turmeric dose – what experience tells us

Turmeric has been used in India for thousands of years. Millions of people take milk with turmeric on a daily basis and it is included in almost every curry/vegetable we make.

Thus, experience tells that taking even 1 tsp turmeric a day will not have any issues. Of cour, e if you are new to it, start small – maybe 1/4 tsp and then increase.

Possible side effects – large dosage for long time - There is no side effects when you use turmeric as spice, why? Because the dosage is always limited. But things may be different when you take supplements or large amounts of turmeric powder for a long period of time.

It is important to understand that the side effects occur when you take them for long period of time and not immediately. Thus we can always take curative dosages whenever we require and shift to preventive ones when fine. Also when the preventive dosage limit says 3.0 g per day, We very sure nothing wrong is going to happen if you take 6-8 g per day. Most of the times the dosages mentioned are on a much safer side.

Typical side effects are related to digestive system – stomach upset, diarrhea, ulcers. The side effects may also vary from person to person too. We were not able to find any “very” serious side effects though except ulcers.

Again, We would not like to create a panic here and thus would like to highlight that turmeric is very safe. Only if it is very high dosage for a very long period of time is known to cause issues. If you stay with best natural for the human body is 650mg, 95% Standardized - two times daily YOU are in the safe ZONE -  exactly what LG365 Turmeric capsules offer for you!

Key take away:

It is safe to take up to 1 tsp good quality turmeric powder a day

There are indeed some limits of turmeric usage on a daily basis if you are taking a preventive dose. Regarding turmeric powder (and not supplements) – you can exceed them to a certain extent with no issues at all.

In case of disorder, a curative dosage can be as high as 8-10g per day (note – this is not prescribed dosage, but we found this to be highest quantity among all the used dosage in research studies we analyzed).

Turmeric (powder) is very safe to use and side effects only occur when high dosages are taken for the long duration of time.

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