11 minutes of daily aerobic exercise can lower your risk of cancer and cardiovascular disease, or premature death, large study shows.

 

  Read this article from CNN on the benefits of even 11 minutes a day of aerobic activity per day to lower your risk of cancer, cardiovascular disease or premature death.....(I will comment in brackets....)

 

CNN  — 

When you can’t fit your entire workout into a busy day, do you think there’s no point in doing anything at all? You should rethink that mindset. Just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower your risk of cancer, cardiovascular disease or premature death, a large new study has found.

Aerobic activities include walking, dancing, running, jogging, cycling and swimming.   

(Personally, I work out at a nearby gym for 20-30 minutes a day, doing 12 minutes of aerobics and the rest weight bearing exercises.  I always feel more energetic and have a more positive mindset during the day.)

You can gauge the intensity level of an activity by your heart rate and how hard you’re breathing as you move. Generally, being able to talk but not sing during an activity would make it moderate intensity. Vigorous intensity is marked by the inability to carry on a conversation.

Higher levels of physical activity have been associated with lower rates of premature death and chronic disease, according to past research. But how the risk levels for these outcomes are affected by the amount of exercise someone gets has been more difficult to determine. To explore this impact, scientists largely from the University of Cambridge in the United Kingdom looked at data from 196 studies, amounting to more than 30 million adult participants who were followed for 10 years on average. The results of this latest study were published Tuesday in the British Journal of Sports Medicine. 

(Look up the results of this study.  In summary...)

The authors’ findings affirm the World Health Organization’s position that doing some physical activity is better than doing none, even if you don’t get the recommended amounts of exercise.

“One in 10 premature deaths could have been prevented if everyone achieved even half the recommended level of physical activity,” the authors wrote in the study. Additionally, “10.9% and 5.2% of all incident cases of CVD (cardiovascular disease) and cancer would have been prevented.” 

Benefits could also include improvement to immune function, lung and heart health, inflammation levels, hypertension, cholesterol, and amount of body fat, said Eleanor Watts, a postdoctoral fellow in the division of cancer epidemiology and genetics at the National Cancer Institute. Watts wasn’t involved in the research.  

“Sometimes, replacing some habits is all that is needed.

“For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”

 

Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide up will help you ease into a healthy routine, backed by experts.

To back up your exercise program per day, choose a natural supplement of vitamins and minerals used by over 5000 elite and Olympic athletes around the world:

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Avoid Nasty Diseases with Essential Tips for Healthy Teeth and Gums

Did you know that research has linked oral health problems such as periodontal or gum disease to many health conditions, including diabetes, heart and kidney disease, Alzheimer's, asthma, osteoporosis, and cancer?

So, How Can You Avoid Contracting Those Diseases Through Better Dental Hygiene? 

1.  Brushing - twice a day - and daily flossing keeps bad bacteria away.

2.  Choose an advanced toothpaste formulated to give you a brighter smile and healthier gums: 

Health Benefits

• Features ADP-1, a postbiotic that attracts impurities for a deeper clean
• Scientifically proven to whiten teeth
• Formulated with coconut oil, aloe vera, and vitamin E oil
• Fluoride-free
• Contains menthol for fresh breath
• Contains naturally-derived ingredients
• No artificial colours, sweeteners or flavours

See why USANA’s advanced two-step oral care system should be your new nighttime routine:

3.  Quit Smoking

4.  Limit sugary foods and drinks that can promote the growth of bacteria in your mouth, leading to tooth decay and gum disease.

5. Eat a healthy diet fortified with nutritional supplements of important vitamins and minerals to strengthen your teeth and gums.

6. Stay Hydrated:  Drinking plenty of water can help wash away food particles and bacteria in your mouth.

7.  Visit your dentist regularly for checkups and cleanings that can help prevent gum disease and other oral health problems. 

How Your Complex Oral Microbiome Impacts Health.....

Learn More here:

Deanna Waters, Sanoviv Certified Nutrition Advisor  www.ddwaters.com 

 

Protect Your Eyes When It Is Sunny, Winter or Summer!

 Wearing sunglasses while skiing, sledding or skating in the winter is important for several reasons....much the same for a hot sunny day in summer:

1. Protection from UV rays: The sun's rays can be just as harmful in the winter as they are in the summer. In fact, the snow can reflect up to 80% of the sun's rays, increasing your exposure to UV radiation. Wearing sunglasses with UV protection can help prevent eye damage from prolonged sun exposure.

2. Reduced glare: The bright winter sun and the reflection off the snow can create a lot of glare, making it difficult to see clearly. Wearing sunglasses with polarized lenses can help reduce glare and improve visibility, allowing you to see potential hazards on the slopes more easily.

3. Wind and debris protection: Skiing involves high speeds and cold winds, which can dry out and irritate your eyes, and also lead to debris like snow and ice hitting your eyes. Wearing sunglasses can help protect your eyes from wind, debris and other environmental factors.

In summary, wearing sunglasses while skiing, sledding or skiing in the winter provides protection from UV rays, reduces glare, and offers wind and debris protection, all of which can help make your outdoor experience safer and more comfortable.  Same for the summer.

It's also important to wear sunglasses when driving longer distances in sunny weather, year round, to protect your eyes from the glare and fatigue.

Another excellent way to care for your eyes is a very special nutritional supplement called Visionex.  

The USANA Difference  Order here: 

 Whether you’re hiking, biking, or hitting the pool, your outdoor lifestyle is likely affecting your retinas. A good pair of sunglasses can only go so far. Give the delicate tissues of your eyes the protection they deserve with USANA’s antioxidant supplement, designed to support long-term eye health.

Health Benefits

• Protects the delicate tissues of the eye from photo-oxidation with antioxidant formula
• Supports eye health in conditions associated with sunlight damage, such as cataracts and age-related macular degeneration
• Protects the retina with lutein, zeaxanthin, and bilberry extract
• Helps with connective tissue formation and in the maintenance of bones, cartilage, teeth, and gums

You can purchase Visionex

Important Tips to Improve Your Vision

Through many years of wearing Contact Lenses and Bifocals, I discovered a number of ways to take care of my vision.  Read through for the ultimate answer,  for me,  to not need glasses or contact lenses anymore.

1.  Get regular eye exams.  Regular eye exams are important for detecting any eye problems and correcting your vision with the appropriate prescription glasses or contact lenses.

2.  Eat a healthy diet.  Include fruits and vegetables, especially those that are rich in vitamins A, C and E, to help improve your vision.  To be assured of the full array of vitamins and nutrients that your body needs, add USANA's Nutitrional supplements for all ages.

3.  Practice good eye hygiene.  Wash your hands frequently.  Avoid rubbing your eyes.  Remove makeup before going to bed. 

4.  Exercise regularly.  This can improve blood flow to your eyes, reducing the risk of eye diseases.

5.  Wear protective eyewear to prevent eye injuries.  This is especially important if you are in a job with hazardous materials and wear small objects that can be flying.

6.  Take breaks when using screens.  Staring at a computer or phone screen for long periods can cause eye strain and dry eyes.  Look away from the screen every 20 minutes.  I find it is even better to get up and walk away from the screens.

7.  Get enough sleep, which is important for overall health, including the eyes.  Lack of sleep can cause eye fatigue and dry eyes.  Don't force your eyes to read regular print just as you wake up.  Give them time to adjust.

8.  Wear sunglasses.  Whether you’re hiking, biking, or hitting the pool, your outdoor lifestyle is likely affecting your retinas, but a good pair of sunglasses can only go so far.

9.  Add Visionex every day.   Give the delicate tissues of your eyes the protection they deserve with USANA’s advanced antioxidant eye-health supplement, designed to support long-term vision, with increased levels of Lutein.  This made a difference in my vision.  Remember that it takes time for the cells to regenerate.  Everyone is different, so give this
product time to make a difference to your vision.

Health Benefits

• Protects the delicate tissues of the eye from photo-oxidation with an antioxidant formula
• Supports eye health in conditions associated with sunlight damage, such as cataracts and age-related macular degeneration
• Protects the retina with lutein, zeaxanthin, and bilberry extract
• Helps with connective tissue formation and in the maintenance of bones, cartilage, teeth, and gums
• Click here to order Visionex.

The Important Gut-Brain Connection: How is Your Gut to Brain Health?

 

The brain is often talked about as the master of the body. It sends messages along the information superhighway of the central nervous system. This turns electric impulses and thoughts into action and behavior. 

The brain is like the Wizard of Oz: it’s the ring leader behind the curtain, directing the cognitive processes and movements of the body.

However, in recent years, scientists have found that the brain doesn’t act as independently as once believed. Careful studies show there is another major player aside from the brain. And a curious one at that. In fact, this other player isn’t a sole entity at all, but rather trillions of microscopic ones. It’s a system of trillions of bacteria and other bugs, known as your gut microbiome.

Here’s another way to look at it: Say the brain is the CEO of the company known as your body. That would make your microbiome the extensive members of the company’s staff. Having a good, connected working relationship between employees and the CEO creates success. But just like a company run with zero input from its staff, a body run solely by the brain misses out on essential messages and signals that would contribute to an ideal functioning body.

To avoid such tyranny, the body has coevolved alongside intestinal bacteria and other bugs. 

 This makes the relationship between the microbiome and the brain an intertwined one. It’s a mutually beneficial partnership based on regular communication between the brain and microbiome. The two speak through a variety of mechanisms to maintain the health and well-being of your body. This crosstalk between the two affects hunger, digestion, and satiety, as well as your immune and mental health.

Check here for a proven Probiotic to promote healthy gut health: 

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References:

https://askthescientists.com/gut-brain/    www.ddwaters.com

Live Better and Even Longer By Drinking Enough Water

 We're all looking for the magic formula or products to give us vibrant health for life.  

What if one of the most important answers would be as simple as drinking enough water every day?  Apparently half the world's population doesn't drink enough water.  This spikes medical care costs!

A recent article on CNN exposed that being adequately hydrated can significantly lower the risk of developing:

. chronic diseases, 

. a lower risk of dying early 

. and even lower the risk of being biologically older than your chronological age according to a National Institutes of Health study published in the journal eBioMedicine.

Water also regulates our day-to-day bodily functions such as temperature and skin health.

More than 50% of your body is made of water, which is also needed for multiple functions, including digesting food, creating hormones and neurotransmitters, and delivering oxygen through your body, according to the Cleveland Clinic.

In their Article, The National Academy of Medicine (formerly known as the Institute of Medicine) recommends women consumer 2.7 liters (91 ounces) of fluids daily, and that men have 3.7 liters (125 ounces) daily.  This recommendation includes all fluids and water-rich foods such as fruits, vegetables and soups.  Since the average water intake ration of fluids to foods is around 80:20 that amounts to a daily amount of 9 cups for women and 12 1/2 cups for men.     

So if you want to slow down the aging process, lower your risk for heart failure, stroke, atrial fibrilation, peripheral artery disease, chronic lung disease, diabetes and dementia and of course improve your quality of life, take your intake of water seriously.

Here's a tip:  Each morning, fill a container with the recommended amount of water for a woman or a man.  Draw from that for the day and have it finished by bedtime.  Don't wait.  Start NOW.

For more healthy choices in all aspects of life, check my website:  www.ddwaters.com