20 Tips for a healthier life

20 Tips for a healthier life

20 Tips for a healthier life

I am often asked if it is possible to summarize good health behaviors to a few simple rules that are easy to remember. I have tried to summarize all that I have learned in this field during the last twenty years of integrative medicine practice. This gives twenty tips. I know they walk for me. I hope they will bring you happiness too!

Neuropsychiatrist, author of Guérir ( Pocket, 2005) and Anticancer (Robert Laff, 2010), David Servan-Schreiber founded and directed a center for integrative medicine at the University of Pittsburgh, USA

1. COOK RETRO
Opt as often as possible for a main dish similar to those before the 1950s: 80% vegetables and legumes, 20% at most animal protein. Exactly the opposite of our national steak-fries, with its lettuce leaf that makes the fig and the slice of anemic tomato that accompanies it on the good days. Meat becomes a condiment to add flavor rather than the central element of our plate.

2. MIXING VEGETABLES
Broccoli is an effective anticancer agent and helps to detoxify the body, but its effectiveness is even more potent when combined with onions or garlic - or even tomato sauce. A good habit to adopt: add onions,

3. EATING BIO WHERE IT IS POSSIBLE
But also remember that it is better to eat broccoli with some pesticide residues on it than to eat broccoli (or other vegetables) at all.

4. GROWING FLATS
Turmeric is the most powerful natural anti-inflammatory agent. You can add (with black pepper) to almost any dish and salad vinaigrette.

5. FORGET THE POTATOES
Their starch raises the blood sugar level. And they are so loaded with pesticides that the farmers I know never eat their own produce (unless it is organic).

6. TRY "FISH" 
The right pace: three times a week - sardines, mackerel, whole anchovies, which contain less mercury or polychlorinated biphenyls (PCBs) than larger fish, such as tuna. Avoid swordfish and dogfish, which are now banned from pregnant women in the United States as they are contaminated (because of their large size).

7. CHOOSE GOOD EGGS
Prefer "omega-3" eggs or labeled "blue-white-heart", or avoid consuming yellow. Since hens eat mostly soy and corn, their eggs contain twenty times more healthy omega-3 omega-6 than healthy omega-3s.

8. USE OIL
Olive and rapeseed oils are excellent for cooking and salad dressings. Those of sunflower, soy or corn are to be avoided because too rich in omega-6.

9. THINK PHYTO
Thyme, oregano, basil, rosemary, mint...: Mediterranean herbs are excellent for your health. In addition to pleasure, they provide many antioxidants, and even anti-cancer agents. Add it regularly to your recipes.

10. LIVE "COMPLETE"
Choose preferably whole and mixed flours - whole and multi-grain pasta and bread - and take them "organic" because the pesticides settle on the grain shell. Forget the white flour as much as possible and cook pasta al dente, like the Italians, to avoid the rise in blood sugar.

11. REDUCE SUGAR
Do not take dessert consistently, or soda and sweet fruit juice. Avoid foods that mention, on the package, sugar in any form among the first three ingredients. Make fruit often, especially red berries, plums and peaches. And, for a taste of "dessert", think of dark chocolate more than 70%.

12. DRINK THREE CUPS OF GREEN TEA PER DAY
Rather than meals.

13. DO NOT ACT LIKE AYATOLLAH
What matters are the basic habits, not the occasional pleasures.

14. TAKE THE TIME TO WALK
Dance or run. Aim for thirty minutes of walking or one equivalent per day. It is enough to walk fifteen minutes to go to the office or go shopping, and come back by walking too. A dog is often a better companion than a human partner. And there is more chance to hold an activity when it brings pleasure.

15. BE SUNNING
At least twenty minutes a day at noon, in summer, without sunscreen (but without developing sunburn). Or talk with your doctor about your blood level of vitamin D and the possibility of taking it orally.

16. AVOID CONTAMINANTS
Ventilate clothes for two hours the return of dry cleaning. Use organic cleaning products (or wear gloves). Avoid heating liquids in kettles or plastic containers, and prefer cosmetics without parabens or phthalates. Forget the pesticides in the house, and as much as possible in the garden. Replace old stoves with Teflon scratches. Filter the water if the area is polluted by pesticides from surrounding fields. Keep your mobile phone away from your body during conversations.

17. CONTACT AT LEAST TWO FRIENDS
Ask for their help during difficult times, even if only over the Internet or by telephone. If they are close, do not hesitate to embrace them more often, as for all loved ones.

18. LEARN A SIMPLE METHOD OF RELAXATION
By breathing to relieve pressure when life feels stuck.

19. MAKE SURE TO MAKE A THING THAT YOU LOVE
Really every day, even if it does not last long.

20. FIND SOMETHING TO DO
Meet in neighborhood, visit to village, and do it really.
Breakfast: what do we really know?

Breakfast: what do we really know?

Breakfast: what do we really know?

It is called "breakfast" depending on the region: it is the first meal of the day, after a few ten hours of fasting. Most nutritionists insist on its importance, but what do we really know about breakfast? What should it be composed of? Is it really essential when you want to lose weight? Can we do without it?

Breakfast: this meal is losing momentum
All surveys show that breakfast is increasingly neglected, especially among young people. In France, the proportion of teenagers eating breakfast per day rose from 79% in 2003 to 59% in 2010. Among adults, the decline is slower but very regular since the beginning of the century. How to explain this erosion in the face of the meal often described as "most important of the day"? According to Pascale Hebel, a consumer specialist, breakfast is a meal that suffers from "lacks":

- The lack of time. Waking up is more and more late, which makes it difficult to skip breakfast or to spend only a short time. This is mainly due to a late falling asleep: young people delay more and more the time to sleep. Information and Communication Technologies (LED screens, tablets, laptops) are the main offenders.

- The lack of conviviality. Unlike lunch or dinner, breakfast is often an individual meal: everyone chooses the products he prefers and eats alone. This is the same phenomenon as for the purposes of meals that are more and more individualized.

- The lack of appetite. Many do not feel the need to eat in the morning, despite fasting for several hours. This phenomenon is often related to excesses performed in the evening, meals too late or lack of sleep.

- The lack of varieties. Unlike other meals, breakfast may seem monotonous. However, it is possible to vary its composition by providing in advance several alternatives to the classic lunch.

What to do in case of lack of appetite?

- Swallow a large glass of water at sunrise. 
- Have breakfast after getting ready. 
- Continue the habit on the weekends and during the holidays.

If, despite this, you are still not hungry, it is useless to force yourself to eat!
5 reasons not to consume bottled water

5 reasons not to consume bottled water

5 reasons not to consume bottled water

There are people who drink water directly from their taps while others drink mineral water. However, drinking bottled water is not as healthy and green is believed! Here are 5 reasons not to consume bottled water. We often tell you, it is advisable to drink 1.5 liters of water a day to maintain hydration of the body. To better measure the amount of water our bodies need, it often refers to the water that large size distributions provide (mostly of one-liter bottles). But between making bottles for recycling plastic, this packaging method has many negative points and damages our health and to the environment. After realizing the five reasons why it must end these bottles, you will no longer drink your water the same way.

1. It is not so good for health
Plastic water bottles are made from chemical compounds called PET (Terephthalate ethylene) with adverse health effects. Indeed, they contain endocrine disruptors that affect the proper functioning of our cells. Exposure to these chemicals, even at low doses, can cause hormonal dysfunction, decreased fertility or sterility see and even breast cancer.

In addition, the bottle reuse is hazardous to health because the bottle bottoms promote the appearance of bacteria and germs of all kinds. According to a recent study , there have been, in a recycled bottle, 20 times more bacteria than in the bowl of a dog, and 100 times more than on the toilet bowl. And that's not all: 60% of these bacteria carry diseases.

2. It is less healthy than tap water
Bottled water is not as pure as we think. Very few come true groundwater sources and some may contain arsenic naturally present in rocks at source. While tap water is perfectly healthy. This is because, in France, the drinking water service is monitored for safety issues while industrial standards tend to be a little more lax.

But most astonishing is that almost 25% of bottled water comes from the tap! Industries then treat this water to sell it more expensive. So you can drink tap water. As a precaution, you can install a filter on the faucet that eliminates taste and the last residues it may contain.

3. It is (much) more expensive than tap water
According to the House Consumption and the Environment (a group of consumer organizations), bottled water costs about 120 times more expensive than tap water! And because it's not bottled water that you pay the more expensive but the plastic packaging! The bottled water industry pays a lot of money when you can consume water for free (at least that is already paying in its housing expenses) from the tap.

4. It is far from green
This is not a new, plastic bottles generate a considerable amount of waste. Although some materials plastics are recycled (PET # 1 - # 2 HDPE - PP # 5), the recycling cycle of this material is not infinite and requires a lot of energy that can harm the environment ( incinerator, etc. trucks) in addition, the bottles plastic are easily found in nature (particularly in the oceans and forests) and offers dozens or even hundreds of years to disappear. More reason to ban these bottles from home.

5. Greener alternatives
5 reasons not to consume bottled water

To consume more bottled water, it offers a simple alternative and accessible to all: the purchase of reusable bottle or bottle of any shape or size you like. Prefer a glass or stainless steel resistant material and can easily take with you anywhere. For the home, consider investing in a glass pitcher with a biodegradable filter and ensures a more reliable water. For more taste, feel free to add pieces of fruit or vegetables for an effect detox and colorful! 
See The Characteristics of Skin Cancer

See The Characteristics of Skin Cancer

See The Characteristics of Skin Cancer
Skin cancer. Recognize the difference between mole or skin cancer? Using the ABCDE - usually can be determined whether it is possible is already to skin cancer in the skin change to a harmless birthmark.

What is skin cancer? The preamble skin cancer called different malignant tumors of the skin. Among other things, a distinction is made in black and white skin cancers. The main causes for a long and intense sun exposure to unprotected skin and frequent sunburns during childhood are. If it is detected early enough, skin cancer is very treatable.

Preferably skin cancer develops in places that are often exposed to the sun. But even in places that barely gotten sun, such as under the soles of the feet is skin cancer can develop.

ABCDE rule
Lesions are assessed with reference to the ABCDE rule. So it can be determined whether has already become skin cancer from a harmless mole.
A = Asymmetry
B = limit
C = Color (from the term Colour for color)
D = diameter
E = sublimity

A mole is therefore striking
Asymmetrical (A)
Irregular borders (B)
Uneven colored (C)
Has a diameter of more than 5 mm (D)
And exalted is (E).

Skin cancer screening
Doctors recommend all people over 35 years to be examined on skin cancer every 2 years. This Recommendation is mainly aimed at people with very fair skin, many moles or a hereditary bias. If a suspicious mole detected during this screening, a tissue sample is removed and examined in the laboratory. Only then can a reliable statement can be made about whether there really is skin cancer. But not all suspicions confirmed.

To prevent this from happening
-Creams yourself regularly and carefully with a sunscreen one, which has a high sun protection factor.
-Protect. The skin with light clothing
-Avoid the midday sun 11-15 clock.
-Do you prefer shady places. But be careful - even in the shade, they are not fully protected from the sun. The UV radiation is indeed in the shade weaker, but it still exists, because the sunlight is partially scattered and reflected by sand or water. Therefore, pay attention even in the shade on a sufficient sunscreen.
-Observe your skin regularly and go with changes immediately to the dermatologist.
Traffic noise is associated with increased belly

Traffic noise is associated with increased belly

increased belly caution
Obesity is a condition which predisposes the development of various diseases. The World Health Organization estimates that about three million people die annually as a result of overweight and obesity. Because of its epidemic growth in recent years and its harmful effects on the body (such as decreased quality and lifetime shortening) much has been studied about the possible causes of obesity. Sedentary lifestyle and poor eating habits associated with urbanization are the main. However, many others may have an important contribution.

There are few studies on the effects on the body of one of the main consequences of urbanization - increasing the transport sector and its noise. Some research shows that traffic noise is an important risk factor for cardiovascular diseases such as myocardial infarction, hypertension and cerebral vascular accident (CVA or stroke). However, little is known about its effect on metabolism.

Filling this gap, we were recently published two scientific papers that aimed to study a possible association between intensity of traffic noise and obesity markers. One study was conducted in Norway, which were followed over eight thousand participants for a period of 10 years. The other study was in Sweden, where more than five thousand participants were followed for a period of 8 to 10 years. The evaluated obesity markers were body mass index, waist circumference and the relationship between waist and hip. Exposure to traffic noise was measured according to European Directive Environmental Noise and three main types of noise have been identified: those caused by traffic vehicles, aircraft and trains.

Research results revealed that there is a proportionate and positive association between noise intensity to which the individual is exposed and your waist circumference. The more noise the larger the circle. Furthermore, the risk for an increase waist grows with the combination of noise from different sources. Thus, those that are exposed to only one source of noise (car traffic, for example) have a 25% higher chance of having increased abdominal those that are not exposed. This risk doubles for those exposed to the noise of three sources (plane, car and train). And this increase is proportional to the noise intensity.

The explanations for these findings are linked to indirect factors triggered by noise. Would they be chronic stress (producing increased cortisol hormone) and changes of sleep. These same factors that are responsible for cardiovascular diseases were the genesis of the development of abdominal obesity. In addition to its curious tone, these results may provide important benefits to the multifactorial approach to prevention and treatment of obesity.
Why berries are so healthy

Why berries are so healthy

Why berries are so healthy
They look so tempting from delicious and taste even better, can be pure or as good as healthy fruit smoothie as fruit salad or yogurt homemade. Certainly not to be sneezed at is the fact that berries are so healthy.  They contain a variety of vitamins, strengthen the immune system or stimulate digestion. Berries should be eaten fresh in most of the season. Otherwise recommend frozen fruit since retained the healthy ingredients when frozen longer than for example when boiling the berries.

The little vitamin bombs
They mature in the summer months in many gardens, often on meadows or on the edge of the forest. Always regarded as medicinal plants and berries were naturally used as food. They all have a high vitamin content, contain a lot of minerals and also phytochemicals such as anthocyanins and flavonoids. Even the color pigments of blue, red or yellow fruits are healthy. Of course, there are some of you who are particularly good for health and therefore deserve a special mention.

The blackcurrant:
It tells her to, she was the healthiest among the berries. It contains three times more vitamin C than a comparable amount of lemons. They also contain iron, potassium and calcium and plenty of vitamin E. The blackcurrant boost the immune system, promote blood formation and structure of bones and they are good for the circulation.

Raspberries, so tasty and healthy
It would hardly be someone who does not like them. Raspberries contain many minerals, such as iron, magnesium, phosphorus and potassium. In addition, tannins and dietary fiber pectin ensure good digestion and are helpful against diarrhea.

The delicious blackberry
The blackberry, whether from the garden or the forest, of course, is very healthy. It is carminative and is used for the relief of sore throat or hoarseness. Of course, even in these berries stuck plenty of vitamins, especially vitamin C. in minerals, it is mainly potassium, iron and calcium, and fiber.

Small vitamin E bombs that blueberries
In blueberries particularly rich in vitamin E and infected because of this act, the small fruits inflammatory. The blue dye, anthocyanin, promoting acts together with the iron and Vitamin C from this berry blood. The blueberry is said also that you are very good for "night blind" people.

Everyone likes the strawberry
Are you one of the many people who love strawberries so much? Good, because they contain a lot of folic acid, particularly so for pregnant women, high levels of vitamin C and they should help also good against gout.

Inconspicuous in color, just as healthy, the gooseberry
Although the gooseberry has not such a strong color like other berries, but she's as healthy as this. Because the prickly berries contain a lot of vitamin C as well as calcium, potassium, magnesium and silicon. People who eat lots of gooseberries, gets strong hair and nails
Elevation of glucose in the blood increases the risk of Alzheimer's disease

Elevation of glucose in the blood increases the risk of Alzheimer's disease

Elevation of glucose in the blood increases the risk of Alzheimer's disease
Alzheimer's disease is a particular type of dementia that comes an increase in incidence in recent years, and this was associated with increased longevity. Much research has been carried out in order to discover the mechanisms that trigger this disabling disease, however there are still no results that allow their prevention or treatment. Epidemiological studies show that people with increased blood glucose (hyperglycemia) due to the presence of diabetes or some other factor, are at increased risk of developing dementia, particularly Alzheimer's disease.

These observations serve as evidence that changes in glucose metabolism can be responsible for molecular disturbances that occur in the brains of patients with Alzheimer's disease. Among these molecular disorders, the best known is the increased production in the brain of a peptide called B-amyloid, which accumulates outside the neurons, forming plaques which eventually affect the function of hippocampal neurons, the brain region responsible for the formation and storage of memories and the cognition. The aggregation of this peptide can start up to 15 years before the appearance of symptoms of the disease.

In order to investigate a possible effect of increased blood glucose on the production of the peptide, with the consequent formation of B-amyloid plaque, a group of American researchers has developed a research in mice using techniques that allow us to analyze dynamically and in real-time changes in concentration of peptide B-amyloid in the hippocampus produced by glucose changes. The results of this research were recently published in the scientific journal The Journal of Clinical Investigation. The induction of acute hyperglycemia in young mice produced a significant increase in the peptide B-amyloid in the hippocampus. This effect was exacerbated in old animals and with a predisposition to the formation of plaque.

These results suggest that repeated increases in blood glucose, even transitory, as occurs in type II diabetes, can initiate and accelerate the formation of B-amyloid plaque, a condition which favors the development of Alzheimer's disease. The information produced by this research shows the link between increased blood glucose and increased risk for Alzheimer's disease and serve as a focus on glycemic control.
Too Many Soft Drink Makes You Fat

Too Many Soft Drink Makes You Fat

Soft Drink Makes You Fat
Diet soft drink consumption is associated with increased abdominal fat. Already a scientifically well established that the consumption of sugar, mainly contained in the non-nutritive products such as sweetened soft drinks and juices, is associated with a higher incidence of overweight, obesity, hypertension and diabetes, and other diseases of inflammatory origin.

In recent decades an alternative for people who do not want to stop taking soda has been the soda or juice "diet". Like substance used to sweeten the drink contains no calories, theoretically their consumption would have no energy or metabolic effect. However, some recent studies have found a correlation between the large increase in the incidence of obesity (considered an epidemic by its rapid growth and distribution by the planet) and increased consumption of products "diet", especially drinks.

Although these studies do not establish a cause and effect relationship, they served as a warning to the fact that maybe Products "diet" are not as beneficial and harmless as previously thought. From there were made new research providing a set of highly suggestive that the drinks evidence "diet", and do not contribute to weight control, can also be harmful to health.

The most recent study addressing this issue was published last week in the Journal of the American Geriatrics Society. The research was conducted for 10 years in participants of 65 years or more and the main outcome was registered waist circumference. This measure has become of great importance in the evaluation of obesity and its consequences (more important than weight and body mass index), as it reflects the growth of visceral fat. This fat in particular is a major local production of pro-inflammatory substances released into the circulation (cytokines calls) and that act on blood vessels and on metabolism, increasing the risk of metabolic syndrome. The hypertension, type 2 of diabetes and heart disease.

The search results are nonetheless surprising. At the end of a period of 10 years, participants who regularly took drinks "diet" had a waist circumference up to 3 times higher than those who were not taking any sweetened drink or "diet" and there was a dose-response curve between amount taken and increased abdominal circumference, an approach that is suggestive of a cause / effect relationship.

The explanation for these findings is not yet complete and many studies still need to be performed for the full understanding of the phenomenon. However, there are already scientific evidence to propose two possible mechanisms: - one of them suggests that the action of the artificial sweetener on the reward center in the brain is similar to the natural sugar. 

Thus, excessive intake leads to a tolerance of the reward center (to feel the same effect as a larger amount is required to be well) and then the individual ingests natural sugars in other ways to satisfy this requirement; - A more recent proposal, and that does not exclude the previous one, is based on results showing that artificial sweetener has no effect on the intestinal microbiota modification (set of trillions of bacteria that inhabit our gastrointestinal tract and influencing various aspects of our normal operation, the metabolism immune system) leading to metabolic changes that induce higher energy storage in the abdomen.

Regardless of the mechanism, it is now clearly established that to maintain good health one must move away from soft drinks of any kind, and juices with sugar or artificial sweetener. That's it, at any age rather than zero soda, soda zero!
The Relationship In Healthy Between Mouth And Heart

The Relationship In Healthy Between Mouth And Heart

The Relationship In Healthy Between Mouth And Heart
Taking care of your mouth you will be taking care of your heart. Already some years now make mouth infections have been associated with an increased risk of heart disease. For most people, however, this link is not well understood, largely due to the fact that people realize the teeth and mouth as independent parts of the body. Thus, the notion that simply gingivitis may increase the risk of developing a serious cardiac disease becomes counterintuitive.

The main reasons that lead people to maintain good oral hygiene are linked to the appearance, prevention of infections in the mouth and bad breath. Few know that with this simple habit are helping to prevent cardiovascular disease.

Infections in the mouth are the most common disease of mankind and its consequences are not restricted to the oral environment. This is proving a review article that compiles results of major scientific papers published on the subject. The review recently published in Trends in Endocrinology and Metabolism journal, confirms that there is strong scientific evidence linking the mouth infections (the most common are gingivitis, periodontitis and caries) with a higher incidence of cardiovascular disease.

The mechanism of this link between oral infection, commonly produced by a careless oral hygiene, and systemic diseases such as cardiovascular diseases, is now better understood. The gum infections, gingivitis with plaque formation, infection may progress to the connecting structures of the teeth to the bone, which is periodontitis. In turn, untreated tooth decay can progress to infection of the dental pulp. All these conditions serve as bacteria gateway to the systemic circulation.

Recent studies demonstrated the presence of DNA of oral bacteria in atherosclerotic plaques; These bacteria contribute in a direct manner or as a cofactor for the development of chronic inflammation and atherosclerosis cardiovascular with all its consequences. There is a dynamic relationship between the oral microbiome (set of bacteria that infect the mouth) and chronic systemic inflammation process that predisposes the individual to develop cardiovascular disease.

Brush your teeth regularly and mainly make flossing, are inexpensive and effective ways to remove or prevent the formation of bacterial plaque, preventing infections in the mouth. Good oral hygiene, and make a good appearance, avoid bad breath and bring well-being in the mouth, can do much to reduce the risk of heart disease!
Health Revenue, Apple With Green Tea

Health Revenue, Apple With Green Tea

Apple With Green Tea
Image by; workwithray.net
Green tea with apple. Several scientific studies in recent years have been associated with consumption of certain foods for health promotion. Consistent results indicate a positive relationship between the consumption of fruits and vegetables and different health benefits, especially with regard to the protection of cardiocirculatory system against atherosclerosis and also the development of certain types of cancers. Green tea has also attracted the attention of scientists and has been considered a 'benefactor' to health, however.. with its controversial results.

So much for the effect of fruit as for the green tea, the proposed mechanism of action is to promote the cells a chemical process called oxidation. This process occurs through substances contained in these foods, so this generically called the antioxidants, which act by decreasing the processes of formation of atheromatous plaques and formation of new blood vessels (a process called angiogenesis and very important in the development and maintenance of tumors) . All the main antioxidants studied belongs to the chemical class of polyphenols (present in large quantities in olive oil).

In an attempt to better understand this relationship between polyphenols and the reduction of biological processes that underlie some diseases, a group of researchers from England Food Research Institute conducted a study in order to determine the molecular mechanisms that cause the polyphenols reduce angiogenesis and its harmful body health consequences. The results of this research, were published this week in the journal Molecular Nutrition and Food Research.

Research has shown that the specific apple polyphenol (procyanidin) complements the effect of the green tea component (epigallocatechin). This effect consisted of an inhibition of a protein called growth factor Vascular Endothelial (the acronym is VEGF), which is a potent promoter of angiogenesis.

Even more interesting is that the combination of both polyphenols causes a low concentration of each of them to achieve the inhibitory effect of angiogenesis is required, this concentration can be achieved with the amount of these compounds found in a normal diet containing apple and green tea.
So for afternoon snack, an apple with a cup of green tea will make you good!