Herbs and spices are known to help protect against chronic diseases. Studies have shown that their regular consumption provides many health benefits, some of them offering high antioxidant protection, although the results depend on their consumption amount and bioavailability.

Polyphenols, a type of plant derived micronutrient found in herbs and spices, can help address digestive issues, weight management challenges, cardiovascular conditions, diabetes and neurodegenerative disease. Polyphenols are also found in other foods such as berries, beans, vegetables and nuts. According to the European Journal of Clinical Nutrition, many seasonings rank highest in their polyphenol and antioxidant content on their list of 100 richest foods.

Herbs and spices are commonly found in many food recipes and some cultures traditionally include specific ones in their cuisine. Seeking a variety of ethnic food recipes can bring creative ideas to add them to daily meals. In addition, they can easily be incorporated in other food preparations to ensure a daily dose of taste and healthy benefits, helping you reduce salt, sugar and unhealthy fats consumption:

• chop fresh parsley or mint and add it to olive oil with crushed garlic for a delicious bread dip; alternatively, add dried oregano or rosemary for a great appetizer before meals. This can also be used as sandwich spread, over roast vegetables, mixed in mashed potatoes and salad dressings.
• fresh herbs like mint, parsley or coriander add great taste to yogurt, soups or salads; tabouli salad is a great example to consume these herbs.
• rosemary, a popular ingredient in many lamb and chicken dishes, is delicious prepared as a tea with honey (fresh or dried). It can also be used to infuse olive oil and it is versatile to be chopped in vegetables and baked goods (breads, cookies, muffins, etc.)
• add turmeric to eggs, smoothies, pizza, pasta dishes, rice, roast vegetables, stews, seafood, curries, soups, dips, sauces and yogurt; you can add turmeric and honey to hot milk for a comforting and anti-inflammatory beverage.
• add cinnamon sticks to your water and use cinnamon powder to flavour hot cereal, desserts, teas, lattes, hot chocolate, baked goods, greek yogurt, french toast or mix it with honey for a satisfying toast spread.
• incorporate fresh or powdered chili peppers in eggs, pastas, stews, burgers, salsa, curries and chili recipes.
• dried ginger, clove and cardamom can serve as a great addition to teas, bread batter or applesauce.

References:

https://academic.oup.com/ajcn/article/79/5/727/4690182?login=false

https://www.webmd.com/healthy-aging/features/spices-and-herbs-health-benefits

Hypertension diet usually involves low sodium and foods rich in potassium, calcium and magnesium, known as DASH Diet. In addition to controlling salt intake, blood pressure can be managed with physical exercise and a healthy diet. Whether as a prevention or control of an existing condition, food has medicinal properties that can help the body restore balance and health.

A healthy diet incorporating fruits and vegetables can produce noticeable effects in a short time in blood pressure and reduce overall health risks. High blood pressure requires the heart to work hard to pump oxygen and nutrients in the blood to different body parts. When arteries become damaged with time due to high blood pressure, impact to organs can lead to heart attack, stroke and kidney failure.

The following foods can help fight high blood pressure:

• Beets naturally contain nitrates which are known as a vasodilator, easing blood pressure.
• Leafy greens are rich in potassium which helps the body remove sodium through urine. They include spinach, kale, swiss chard, arugula and romaine lettuce.
• Bananas are another great source of potassium and they can easily be incorporated in smoothies or taken on the go for a fulfilling snack. You can also find potassium naturally in other fruits like apples, apricots, grapes, mangoes, melons, peaches, pineapples and strawberries.
• Low fat milk or yogurt provide calcium and vitamin D, which help reduce blood pressure and cardiovascular risk.
• Seeds like unsalted pumpkin and sunflower are rich in potassium and magnesium, and they can easily be added to salads and smoothies, or eaten as a snack.
• Fatty fish like salmon or mackerel are rich in omega-3, which can lower blood pressure and fight inflammation.
• Oatmeal is a low sodium, low fat and fibre rich food, easy to prepare and that can be combined with fruits and nuts for a delicious breakfast.
• Pistachios contain monounsaturated fatty acids and high amounts of phytosterols, which seem to have positive effects on blood pressure.
• Pomegranate eaten raw or juiced daily, without added sugar, has been associated with lowering blood pressure.
• Garlic is packed with nutrients and antioxidants which help lower blood pressure, prevent clot formation, reduce cholesterol and triglycerides.

Mindfulness is about focusing in the present moment, staying conscious and aware of thoughts, feelings and sensations in a non-judgemental way. Mindful eating involves paying attention to these in relation to the process of eating. It’s more than paying attention to what you are eating: being aware of how we are paying attention and making choices is important.

Developing mindful eating takes time and it is a process that requires non-judgement and compassion. By observing yourself and being aware of your inner process moment by moment will help you develop a more positive relationship with food.

Is it Hunger?
Before grabbing a snack automatically, ask yourself if you are hungry. When stressed, bored, distracted, depressed or upset the tendency is mindless eating. Sometimes we eat just because we see food. Assess your reason to snack.

Think Health
If you are actually hungry, select a healthy and low calorie snack (apple, grapes, banana, nuts, whole grain crackers and low fat cheese, yogurt, soup, smoothie, carrots, celery, dark chocolate, etc.). Think of the reason why you are eating between meals.

Plan in Advance
If you are eating at home, decide before hand and place on your plate how much you will be eating. Put away or pack the rest before you start eating to avoid eating without awareness. If you are preparing snacks for later, measure and pack it accordingly (e.g., 150g or 150 calories).

Eat Slowly
Avoid rushing when eating. Slow down and savour the food. Be mindful of the body sensations and the experience of texture, taste, colour and smell. Feel every bite.

Avoid Distractions
Do not eat in front of the TV, computer or while using the phone. Avoid snacking while talking to others in order to focus on the moment. Attention shifted to a conversation would affect the mindfulness process.

Stop Before You Are Full
A snack is not a meal. Eat just enough to alleviate hunger. You may crave or desire more, but pay attention to how soon you will be satisfied and no longer think about food.

Forgive and Forget
Mindfulness is about being present like an observer without judgement. If you have deviated from your goals or the mindfulness process itself, let go and be self-accepting. After all, mindful eating is not about restricting or restraining – it is about being in the present moment and enjoying eating. Without guilt or pressure we can learn to eat joyfully and in a way that promotes both health and full satisfaction.

Most people experience symptoms of low energy, ranging from occasional fatigue to chronic exhaustion. Even those who regularly eat healthy and exercise need a boost of vitality. Poor sleep, nutrition, sedentary life and lack of regular exercise, combined with low nutrition density in many of the foods we eat can lead to feelings of drowsiness, lethargy and fatigue.

Often, lack of energy is associated with medical conditions (anemia, kidney disease, diabetes, lung or heart problems, etc.), mental health (depression, anxiety, stress, eating disorders, etc.), consumption of drugs or medications, chronic pain or weight issues. Fatigue is sometimes experienced with memory problems, physical pain and stiffness, mood symptoms, lack of concentration, vision problems and digestive issues.

Wheatgrass is nature’s energy fuel due to its high chlorophyll content. It can help the body build red blood cells, which carry oxygen to different organs and tissues, and it has great cleansing capabilities. Due to these characteristics, wheatgrass can effectively eliminate toxins and promote overall better health and vitality. The list of its benefits are amazing:

• promotes higher metabolism;
• reduces blood pressure by expanding the blood pathways throughout the body;
• provides a great source of vitamins B, C, E, H, K and beta carotene which help eliminate free radicals;
• contains iron, calcium, magnesium, amino acids and key enzymes;
• offers support to the lymphatic system;
• detoxifies the body fast by removing various sources of internal waste;
• regulates blood sugar and improves the immune system;
• creates an alkaline environment which helps eliminate parasites and other disease prone environments.

Wheatgrass can be consumed in small juice amounts (shots) and it can be consumed in fresh, powder or freeze-dried forms. Drinking only 30 ml of freshly squeezed wheatgrass juice is nutritionally equivalent to 1 kg of leafy green vegetables.

This is an easy and fast way to boost energy and vitality while repairing, cleansing and alkalizing the body. Including this superfood in your daily routine will promote energy maintenance and a stronger and healthier body.

Chai tea is an Indian drink from the Ayurvedic medical tradition made of water, milk, spices and black tea that is decocted for a minimum of 20 minutes. Chai literally means tea and it is referred to as masala chai in its original version. It offers excellent antioxidant protection, anti-inflammatory properties, antibacterial action, digestion protection and potential anti-cancer effects thanks to the blend of spices that are incorporated into this drink.

Chai can be prepared following different formulas but it traditionally contains ginger, cardamom, cinnamon, clove, fennel and black pepper. Each of these ingredients individually are known to inhibit or suppress inflammation and these unique health benefits are combined with remarkable synergistic effects in the chai drink.

These are 7 great reasons to consume chai tea:

1. Black Tea: Black tea is packed with antioxidants that can support cardiovascular health. Its health claims include lowering cholesterol, regulating blood sugar and stimulating the circulatory system.
2. Ginger: Ginger is a super spice in fighting inflammation in the body. It’s an antioxidant that can lower blood sugar levels, fight colds and infections, suppress gastrointestinal distress and alleviate arthritis pain. By promoting healthy sweating, it also protects the body against invading microorganisms, such as E. coli and Staphylococcus aureus and fungi, including Candida albicans.
3. Cardamom: This spice promotes detoxing effects, helps with digestion, strengthens the immune system, improves circulation and offers cardiovascular support.
4. Cinnamon: Cinnamon helps control blood sugar, aids in digestion, boost immunity and supports weight loss. It also has powerful antioxidant properties.
5. Fennel seeds: Based on their high fiber content, this spice can help lower cholesterol. It also improves bone and skin health, as well as protection agains infection, aging and cancer. Fennel seeds are also rich in antioxidants, minerals and vitamins.
6. Cloves: Cloves possess exceptional anti-inflammatory effects and are a nutrient dense spice. They are known for their anti-fungal, antibacterial, antiseptic and analgesic effects. Clove oil offers the highest antioxidant capacity of all foods and substances based on the ORAC scale (Oxygen Radical Absorption Capacity) developed by researchers at the University of Tufts in Boston, Massachusetts. ORAC is the most reliable measurement of antioxidant power, which determines the substance’s capacity to destroy free radicals.
7. Black Pepper: Black pepper can improve metabolism, aids digestion and may help prevent the accumulation of fat in the body. Its antioxidant and antibacterial characteristics also relieve the common cold and cough, acne and arthritic pain. It is claimed that black pepper also possess antidepressant and anti-cancer potential.

Chronic diseases such as diabetes, heart disease, stroke, arthritis, Alzheimer’s or cancer are linked to inflammation, a silent disease until pain, debilitation or disability symptoms manifest. Poor nutrition, lack of exercise, inadequate sleep, stress, environmental factors and toxins are the main factors leading to chronic inflammation. Excess body fat is seen as the key cause of this epidemic.

The following steps can offer significant help in preventing or reversing the risk of inflammation:

Exercise: maintain a regular exercise routine; walking at least 4 or 5 times per week (total 150 minutes)
Stress management: relaxation, meditation, massage, tai chi or yoga help reduce stress
Sleep: getting adequate sleep enables the body to repair and replenish
Avoid sugar: avoid high fructose corn syrup and refined sugar to normalize insulin levels
Healthy fats: avocados, olive oil, chia seeds and nuts like almonds and pine nuts are rich in anti-inflammatory effects
Fish oil: salmon, trout, mackerel and sardines are high in anti-inflammatory omega-3
Curcumin: offers remarkable anti-inflammatory and anti-proliferative properties
Probiotics: fermented foods and yogurt help maintain a gut flora balance and also protect the body’s immune defense
Eliminate toxic metals: parsley and coriander can help remove toxic metals from the body
Vitamins: optimize vitamin levels (A, B, C, D and E) in the body

What is ageing? What causes it? Can ageing be halted or even reversed? Can disease, disorder and death be deferred or avoided? Is there a formula for longevity? Although these are complex questions with challenging solutions, one area that is commonly the object of scientific research is the search for prolonged health and wellbeing. Death is certain, but can ageing be delayed, prevented or reengineered?

Ageing is often defined as the process of becoming older or the changes observed with the passage of time. These changes are often seen and expected as negative reflecting damage and deterioration of structure and function of the human body and mind. This biological process has also been referred to as “senescence” in scientific language.

From a biological perspective, ageing implies a set of changes that increase our probability of disease and death. These changes include the loss of:

• height
• bone density
• muscle mass
• strength
• hearing, vision, olfaction
• reaction time
• skin elasticity
• range of motion
• balance
• memory function
• immune response
• metabolic rate (slower)
• physical and mental performance

While there are some ageing processes that seem to impact all people, such as reduced vision or hearing, much like a car or a machine that suffers wear and tear, there are others that are not necessarily universal. There is also an overall functional decline with ageing, as well as an increased vulnerability to certain conditions. However, loss of function does not necessarily mean higher mortality, although an organ or system failure can lead to death.

One major theory attributes ageing to oxidative damage that results from metabolism. As we breathe and our cells produce energy, oxidative stress occurs from free radicals generated from highly reactive molecules, if insufficient antioxidant response occurs. Ageing, from this perspective, is seen as cellular damage caused by the metabolic process. It has been observed that the incidence of type 2 diabetes, heart disease, osteoarthritis, kidney disease, asthma and cancer are directly linked to this oxidative damage. The best treatment is prevention and repair interventions that address disorders from antioxidant-oxidative stress perspectives.

Is it possible to strengthen the immune system, increase vitality and wellbeing, and slow the ageing process? Antioxidant therapies, anti-inflammatory approaches, cellular repair and rejuvenation, along with lifestyle changes, have shown positive results in managing healthy ageing and promoting longevity.

Life expectancy is a statistical measure of how long one is expected to live on average. Longevity refers to an ideal life expectancy and in quality of life and the meaning connotes long or prolonged life, and a sense of permanence and wellbeing. Human life expectancy has increased in the last century. Longevity means avoiding or treating premature ageing and disease for healthier and more fulfilling extended life.

Sources:

http://www.senescence.info/aging_definition.html

https://www.ncbi.nlm.nih.gov/books/NBK10041/

http://www.oxidativestressresource.org/

Infrared sauna can help you achieve your health and wellness goals. Heat and sweating treatments have been used for thousands of years for healing and detoxifying the body. Infrared sauna is a particular type of sauna that uses light to create heat directly in your body, without the need to warm up the air around you. Infrared sauna produces similar benefits as moderate exercise as it results in sweating and release of toxins by the body and it appeals to people who can’t tolerate the heat required by traditional saunas.

Many have benefited from the advantages of infrared sauna and the results seem to be safe, effective and with healing consequences. Infrared light treatment has the potential to cause chemical and cellular changes in the body which helps restore balance and address pain, inflammation, circulation, mood and energy. No adverse side effects have been reported. Combined with diet and other lifestyle factors, infrared sauna can produce great health and anti-aging effects.

Detoxification
Infrared technology heats the body directly, producing a natural process of sweating, which releases toxins at a cellular level. Detoxification is known to improve many health conditions and revitalize the body and mind.

Circulation
Similar to exercise, regular use of infrared sauna improves circulation by stimulating blood flow and speeding muscle recovery.

Weight loss
By increasing the core body temperature and heart rate, the body burns more calories resulting in weight loss.

Anti-aging
Infrared sauna releases toxins which leads to skin purification. The skin becomes healthier, softer and more radiant.

Pain relief
Detoxification and improved circulation help relax muscles and relieve inflammation and pain, including chronic pain from arthritis.

Diabetes and cardiovascular conditions
Infrared sauna promotes better circulation, immune system and overall health and quality of life, reducing the side effects of diabetes. It is claimed to prevent high blood pressure, normalize cholesterol levels and support heart health.

Relaxation
Although infrared sauna can strongly affect perspiration and heart rates, it is comfortable and relaxing, inducing better sleep.

Vacation time is usually associated with family, friends, good food and good times. Sometimes, vacation planning and travel can be stressful and tiring, and health plans are not always implemented. Vacation is a great opportunity to relax and revitalize, and to maintain or start a healthy lifestyle. Follow these tips to optimize your health and happiness, and to ensure you return feeling reenergized and rejuvenated.

Avoid late nights: don’t sleep late and get the necessary rest to maintain your natural schedule.

Eat leafy greens: eat a salad every day and ensure your meals contain spinach, kale or other leafy greens. You may take holidays – your health should not.

Drink plenty of water: this will help you stay hydrated, facilitate digestion and help flush out toxins. Drink water before meals to avoid overeating.

Order healthy fish: incorporate omega-3 rich fish, like sardines, mackerel, tuna, with healthy sides for a light and nourishing meal.

Avoid fried food: go for sweet potatoes or a side of vegetables instead of french fries.

Stick to fruits: eating fruits at all meals will ensure you help meet your daily nutritional requirements and stay away from unhealthy alternatives. Bananas and grapes, for example, are easy to carry and snack between meals. Forsake the dessert, chose fruit.

Relax: sauna, yoga, meditation or massage are great ways to quiet the mind and relax the body. Plan beforehand to ensure your hotel offers some options.

Avoid overeating at parties: eat a healthy snack before the party to avoid overindulgence.

Stay active: a walk on the beach, biking, surfing, dancing or swimming are part of the fun. Chose walking tours instead of bus tours to explore the area. Be on the move.

Slow down: don’t overbook your vacation schedule and disconnect from electronic devices to enjoy each moment and focus on yourself.

Book a hotel with gym or fitness programs: easy access to a gym or interesting programs will make you more inclined to participate. It might make you more motivated to try new things, or simply add interest or adventure to your physical activities.

Consider a Wellness retreat – a medical wellness program, detox retreat, spa treatment, hiking or spiritual retreat might represent a new beginning in health and wellbeing, by addressing health imbalances, cleansing and rebalancing body and mind or simply reducing stress.

Cardiovascular disease and diabetes are the leading causes of death worldwide and they have been named the silent killer of the twenty-first century. The dramatic increase in the incidence of heart, stroke and diabetic disease in the last century made it an epidemic and a primary public health concern, sometimes referred to as Cardiometabolic Syndrome in medical terms.

Cardiometabolic disease is an aggregation of risk factors for conditions such as stroke, heart failure, diabetes and peripheral artery disease. Medical diagnoses of high blood pressure, high cholesterol levels, high blood sugar, and obesity are commonly observed. Combined in one patient, this set of conditions poses a serious health risk for heart attack, stroke, diabetes, cancer, Alzheimer’s and many other chronic diseases.

These diseases are interrelated which increases the cardiometabolic syndrome risk manifold. The underlying phenomenon behind these risks factors is inflammation. In general terms, inflammation is the body’s natural defense system to protect itself against harm. During inflammation, the body responds to viruses, bacteria, damaged cells and other foreign substances. Acute inflammation is a good thing and a sign of a healthy immune response. However, factors such as poor nutrition, sedentary lifestyle, excess of fat cells, smoking, toxins and stress can lead to chronic inflammation, reflecting an overactive immune system where the body is continuously responding with defense cells and hormones that lead to tissue damage.

The bad news is that the conditions develop silently as the symptoms do not manifest until later stages of the disease. In other words, individuals can be sick and accumulate serious damage associated to these risk factors without knowing it – or doing anything to prevent it until it might be too late. In fact, chronic disease, disability and death affect a significant proportion of the population. Obesity if often described as the main culprit and recent data shows that nearly one-third of the world’s population is obese or overweight.  According to Dr. Christopher Murray, Director of the Institute of Health Metrics and Evaluation, an independent global health research organization at the University of Washington, “obesity is an issue affecting people of all ages and incomes, everywhere (and) in the last three decades, not one country has achieved success in reducing obesity rates.”

The good news is that the risk of cardiometabolic disease is preventable and treatable. In a report issued by the U.S. Centers for Disease Control and Prevention (CDC) in 2011, it was stated that at least one quarter of the 800,000 deaths annually caused by cardiovascular disease could be prevented if people stopped smoking, reduced sugar and salt intake, eliminated trans fats, exercised and adopted healthy lifestyles. Indeed, studies and program results demonstrate that substantial risk reductions can be achieved based on simple lifestyle changes alone.

Taking effective control also involves learning about risk factors and how to mitigate them, proper screening to understand the status of the inflammatory responses in the body, and a proper intervention program. Silent inflammation and chronic disease may be a current medical reality, but with lifestyle changes and successful detoxification and regeneration programs, healthy aging and longevity are possible.