Cosmetic and skin care are a billion dollar industry and new products are created every year for a myriad of purposes ranging from acne to anti-aging. The skin is the largest organ in the human body and it is affected by the same factors that influence health and longevity, such as lifestyle and environmental factors.

Aging skin is a matter of biology rather than chronology. We might not be able to stop the aging process but we can delay and reverse its effects with integrated approaches that promote skin health and beauty. Radiant skin, thus, can be achieved by strengthening the immune system, following good nutrition, neutralizing free radicals, managing hormonal balance, eliminating inflammation and other approaches that support the body’s ability to repair itself. Collagen, the skin’s main structural protein that supports connective tissues, weakens with gradual accumulation of inadequate diet, stress, hormonal imbalance, toxicity and a sedentary lifestyle, along with exposure to sun and environmental toxins, manifesting in skin surface symptoms, such as clogged pores, dermatitis and premature aging.

These steps can help fight cellular damage, restore skin tone and texture, and promote a healthy complexion and glowing skin:

• sleep – it boosts blood flow to the skin and it enables the body to execute its functions optimally
• hydration – it helps flush out toxins and impurities out of the system
• cleansing – cleanse, tone and moisturize are part of an important external daily routine
• exfoliation – it supports skin renewal by eliminating dead cells that make skin look dull and lifeless
• detoxification – supports liver function which helps metabolize the body, balance hormones, flush out toxins and promote cell turnover
• circulation – exercise increases oxygenation and blood circulation which prevents water retention, wrinkles, loss of tone and texture, and skin inflammation
• protection – use sunscreen to promote skin health and avoid premature aging
• relaxation – deep relaxation can help the skin to heal and repair more quickly
• nutrition – proper diet can provide antioxidant and nutrients that support skin beauty

Including the following as part of a healthy and balanced diet will result in glowing skin from inside out: selenium (Brazil nuts, shrimp, lamb, tuna, salmon, and cooked beef), antioxidants (colourful fruits and vegetables, such as berries, tomatoes, spinach, beets, squash), healthy fats (coconut oil, olive oil, flaxseeds, nuts, salmon, sardines, mackerel). Examples of antioxidants include Vitamin A (beef liver, carrots, eggs, salmon, tuna, kale, spinach, broccoli), Vitamin C (citrus fruits, red bell peppers, papayas, kiwis, broccoli, and brussels sprouts) and Vitamin E (nuts, seeds, vegetable oils, olives, spinach, asparagus, butternut squash, and leafy greens). Green tea also offers potent antioxidant capabilities that calms skin redness, repairs skin damage and may help prevent certain types of skin cancer.

Food indulgences and compulsions, and the increasing numbers in obesity and chronic disease, make it necessary to break from unhealthy eating patterns, processed foods, saturated fat, refined carbohydrates, and excessive caffeine and alcohol. Changing what and how we eat can make us healthier, leading to a path of transformation which can reverse damages and diseases.

It is well known that a plant based diet can bring many health benefits and promote long term wellbeing. A juice fasting is a great way to detoxify the body and enjoy many of the benefits from consuming fresh whole foods. If possible, it is wise to include organic ingredients in the juicing ingredients to avoid pesticides. The positive effects in the body go beyond detoxification:

• juicing helps you absorb all the nutrients, particularly to those with impaired digestion as it pre-digests the food;
• a juice fasting facilitates incorporation of a wider variety of raw ingredients; it is easier to juice them than to include them all in your daily salad;
• juicing makes it easier to meet daily nutritional requirements: it is easier to drink the juice of 2 pounds of vegetables than to consume them raw;
• since a juice fasting requires consumption of only fresh whole produce, it makes meal decision-making easy;
• juicing enables the stomach to rest; further chewing any particles in the mouth will release digestive enzymes which aids digestion;
• juicing nutrient dense foods helps heal the gut and detoxify toxic chemicals, medications and the effects of stress;
• the liver is the primary detoxifying organ and a juicing cleanse can greatly alleviate its toxic overload;
• a whole-produce diet provides the body with optimum nutrients: vitamins, minerals, and phytonutrients that result in anti-inflammatory and healing effects;
• juicing rehydrates the body, making it more efficient in removing toxins which are associated with many symptoms and ailments in the body;
• juicing results in increased levels of energy and vitality, making it easier and joyful to engage in daily activities and exercises;
• juice fasting will reduce cravings and eliminate compulsive eating, both in quantity and quality, leading to improved health and wellbeing;
• reduction or reversal of physical problems: juicing can alleviate symptoms like headaches, rashes, digestive disorders, fatigue, body aches and joint paint, sinus, etc.
• juice fasting helps with weight loss not only by controlling cravings and calories, but also by initiating a new healthy pattern;
• juice fasting can result in healing of cells and organs as maximum detoxification happens, allowing the mitochondria to create energy with less oxidation and free radicals.

The circulatory system, also known as cardiovascular system, is the primary network to deliver nutrients, oxygen, hormones and other elements to the cells in the body. It is a complex system of blood vessels that provide fuel to various tissues and organs and it is an important component in waste removal from the body.

Poor blood circulation is reflected in restricted blood flow to different parts of the body, usually caused by a build-up on the inner cell walls made of fat, cholesterol and calcium. This plaque hardening inside the blood vessels and capillaries develops over time, reflecting a loss of elasticity resulting in arteriosclerosis (hardening of medium and large arteries), arteriolosclerosis (hardening of small arteries) or atherosclerosis (the build-up of a specific waxy plaque on the inside of blood vessels). Without treatment, the restricted blood flow resulting from the narrowing of the blood vessels can lead to stroke or heart attack.

Risk factors that affect blood circulation related to lifestyle include lack of exercise, being overweight, poor diet, smoking, overuse of alcohol and high levels of stress. These risks can be controlled and modified. Although poor blood circulation is prevalent in older adults, it can affect people of any age. The risks can be serious and proper attention should be given to avoid dangerous impact to limbs, heart, brain and liver.

The following are common signs and symptoms of poor blood circulation:

Numbness in hands and feet:
Numbness commonly occurs in hands, feet, arms, and legs as a sign of reduction or blockage of blood flow to these areas. Sitting in the same position for a prolonged period can result in numbness or tingling.

Fatigue
Inadequate delivery of oxygen and nutrients to the organs and muscles can lead to an overwhelming feeling of fatigue. Feeling exhaustion frequently can be a sign of poor circulation.

Loss of appetite
Part of proper body function requires a good blood supply to the digestive tract and for distribution of nutrients in our blood. Diminished circulation leads to a lack of appetite and slower metabolic rate.

Digestive issues
Lack of blood supply can lead to poor digestion of food and decreased nutrient absorption. This can manifest in diarrhea, stomach pains, and nausea and other digestive symptoms.

Poor immune system
Frequent illness can be a sign of poor circulation as the body cannot fight ailments without the ability of appropriate nutrients reaching different parts of the body. The immune system needs amino acids and minerals for a proper functioning system and when poor blood flow impacts it, symptoms manifest in the immune system and the healing process takes longer.

Chest pressure
Poor circulation can cause a feeling of tightness or pressure in the chest (angina), due to limited oxygen-rich blood reaching the heart.

Impaired brain function
Our brain relies on optimal blood circulation for proper functioning. Poor memory and lack of concentration can also be signs of decreased blood flow to the brain.

Cold hands and feet
Normal body temperature depends on a consistent supply of blood for regulation. Our extremities, including fingers and toes, are affected if they do not receive heat through proper blood circulation.

Skin discolouration
With poor circulation lips and feet can turn blue or purple in colour as the oxygenated blood supply becomes weak.

Hair loss
Since the circulation of blood carries nutrients to required parts of the body, limited blood supply can cause hair to become brittle and fall out. The same is true for nails.

Swollen extremities
If the kidneys cannot maintain proper fluid levels due to poor circulation, the hands and feet become swollen. Severe swelling can cause leg ulcers.

Varicose veins
Poor circulation may cause the veins to become visible near the skin surface due to a buildup of pressure leading to varicose veins, which can be accompanied by pain or itchiness.

The best treatment is prevention. One single approach to prevent many of the above risks and symptoms is to get up and get moving.

There isn’t a magic bullet or perfect diet for overall health, vitality and longevity. Every body is unique and, rather than a one-size-fits all solution to diet and nutrition, an optimal approach should focus on individual needs and preferences in an inclusive and integrated manner.

A healthy diet is not about deprivation, starvation or limitation. With a mindful and skillful approach, it should focus on promoting health and well-being without sacrifice of joy and pleasure of eating.  There are many commonly agreed upon food categories that support balanced eating and nutrition, detoxification and healing, energy and vitality. Longevity suggests consumption of these 10 superfoods every day to feel better and live longer:

1. Cruciferous vegetables
»» Cruciferous vegetables include broccoli, cauliflower, cabbage and kale and offer powerful anti-cancer benefits against stomach, bladder, breast, prostate, lung, colon and skin cancers. They are also well known to reduce oxidative stress, support cardiovascular function, alleviate depression, provide pain relief, eliminate toxins, remove H. pylori, prevent Type 2 Diabetes, enhance cognitive abilities, and mitigate inflammatory responses.

2. Leafy greens
»»Dark leafy greens (e.g., spinach, collards, swiss chard, etc.) are densely rich in vitamins and minerals, and disease-fighting phytochemicals. They are also rich in fiber which lowers your risk of cardiovascular disease and type 2 diabetes – and your weight. Their potassium content help protect against osteoporosis and high blood-pressure. Antioxidants like vitamin C, lutein, and zeaxanthin protect the body against the risk of cataracts and macular degeneration. Vitamin C also promotes collagen which helps with joints, bones, skin and hair. Leafy greens also have Vitamin K which protects against blood clotting.

3. Non-starchy vegetables
»» A diet rich in vegetables provides abundant antioxidants and minerals that keep away diseases like cancer, cardiovascular problems, stroke and diabetes. Consuming these vegetables offer additional health protection deriving from their dietary fiber, water content, proteins and amino-acids. Garlic, onions, chives, leeks and scallions, in particular, help lower high blood pressure, protect the digestive tract and offer many anti-cancer benefits. Vegetables like radishes, celery, cucumbers, fresh green, lettuce, cherry tomatoes and mushrooms offer low calories while providing high nutrition content.

4. Nuts and seeds
»» Nuts and seeds are rich in omega-3 fatty acids and other antioxidants, and are known to reduce inflammation, protect the heart, improve the immune system, support digestion, regulate diabetes,  strengthen the bones, lower anxiety and avoid chronic disease.

5. Berries
»» Berries offer superior antioxidant protection and are rich in fiber. Blueberries are rich in anthocyanins which support brain health, and raspberries contain ellagic acid which offer anticancer protection. These nutrients are part of a category of health-promoting plant compounds (polyphenols) which promote heart health and bone density, among other benefits.

6. Other fruits
»» Regular consumption of fresh fruits help avoid health complications such as stroke, high blood pressure, cancer, heart disease and diabetes. Fruits also support skin health and hair growth and they provide energy boost and keep our bodies free of disease due to their high fiber content. They also support proper digestion and are extremely nutritious for overall health benefit and longevity.

7. Healthy fats
»» Healthy fats like avocados, coconut oil, extra virgin olive oil, raw nuts, organic eggs and salmon provide a good source of Omega-3 fatty acids. Healthy fats can help us provide building blocks for cell membranes, provide optimal fuel for the brain and heart, help lower cholesterol, act as carriers for fat soluble vitamins and help prevent cancer.

8. Herbs
»» Herbs eliminate the nutritional deficiencies that may exist in the body and restore its proper functions. They help address health issues by providing corrective measures to heal, rather than suppress symptoms. In general, herbs help strengthen the immune system, provide anti-inflammatory protection, reduce blood sugar levels and cholesterol, avoid risk of Alzheimer’s disease and cancer, help treat arthritis and promote healthy skin and hair. Herbs like dill, chives, rosemary and peppermint are commonly used both for culinary purposes and for their medicinal properties.

9. Spices
»» The health benefits of spices are countless, covering many ailments in the human body: fight infection, boost the immune system, reduce inflammation, prevent cancer, improve heart health, regulate metabolism, detoxify the body, lose weight, increase appetite, strengthen bones, reduce stress, increase digestion, balance hormones, etc., besides adding taste and colour to food. Ginger, rosemary, turmeric, oregano, cayenne, cinnamon, cloves and nutmeg, for example, possess anti-inflammatory compounds that avoid the inflammation process.

10. Beans and legumes
»» As an excellent source of complex carbohydrates, protein and fiber, beans and legumes are high on providing satiety, helping with weight loss by enabling feeling full for longer periods. Their regular consumption promotes bowel regularity and helps keep blood sugar levels stable. They also contain a significant amount of antioxidant activity, compared to that of berries. Examples include lentils, alfalfa, edamame, chicpeas, black-eyed peas, bean sprouts, green beans, kidney beans, and mung beans.

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The lymphatic system is a network of tissues and organs that are part of the circulatory system and that help the body remove toxins, waste and other unwanted materials. The system’s primary role is to transport lymph, a fluid with white blood cells that fight infection throughout the body. The lymphatic system and the immune system work together to remove and destroy waste, debris, dead blood cells, pathogens, toxins, and cancer cells.

A lymphatic system that does not function well is associated with chronic disease and it can manifest in health reactions such as soreness of breast, fatigue, eczema and other skin problems, cold limbs, bloating, headaches, and physical rigidity. Good health and wellbeing depend on a well-functioning lymphatic system. As such, detoxifying the lymphatic system, as well as other systems in the body, should be given extreme importance and it should be part of a healthy lifestyle. The following strategies can improve the health and function of the lymphatic system:

1. Exercise
»» Exercising regularly is one of the easiest ways to promote a healthy lymphatic system. It stimulates blood circulation and helps to transport oxygen to the tissues and cells in the body.

2. Stress Management
»» Managing stress with yoga, meditation, stretching, breathing or other forms of relaxation are necessary to maintain a well functioning lymphatic system. Herbs like Ashwagandha, Ginseng, Rhodiola, Reishi Mushroom or Holy Basil can help reduce stress levels.

3. Sauna
»» Sauna can promote detoxification, better circulation and skin purification thereby supporting a better lymphatic system. Sauna also helps alleviate pain and lower blood pressure while promoting relaxation.

4. Herbs
»» There are herbs that are effective in cleansing various organs and systems in the body, such as dandelion, organic milk thistle, black walnut, cilantro, peppermint, eucalyptus, and stinging nettle.

5. Spices
»» The most powerful cleansing spices include ginger, cinnamon, oregano, turmeric, cumin, cilantro, fenugreek, fennel, cayenne pepper, black pepper, clove, parsley, and rosemary. These should be part of a healthy diet for ongoing health benefits.

6. Essential Oils
»» The top essential oils for detox include clove, lemongrass, lemon, rosemary and myrrh, among others. Use of essential oils require care and caution due to their potency. Applications usually involve inhaling antioxidant compounds or mixing them with a carrier oil for topical application.

7. Dry Brushing
»» Considering that the skin is the largest elimination organ, dry brushing provides an easy and pleasant way to promote circulation and detoxification of the body. It improves the appearance of the skin by eliminating dead cells and helping new skin to regenerate.

8. Juice Fasting
»» This is a great way to ensure not only a detoxification of the body systems, but also an effective way to prevent detrimental effects of less healthy alternative foods. A juicing fast can facilitate the absorption of key detox nutrients into the system.

9. Massage
»» The use of strokes and pressure to muscles, tissues and organs during massage help stimulate the circulatory system and expel toxins to the circulatory system for elimination. It is important to drink water after massage to help remove these toxins from the system.

10. Body Wraps
»» These are made of sea clay or other ingredients and help tighten the skin while removing toxins accumulated in the body. They also help with weight loss as well. Body wraps detox the body and make your skin feel good.

11. Hydrotherapy
»» Hydrotherapy refers to the use of water (hot tubs, cold showers, ice packs, hot springs, water massage, etc.). Hydrotherapy immersion waters used in spas can be rich in minerals and enhanced by essential oils. It promotes detoxification and circulation.

Energy is important as it allows our bodies and minds to execute a series of activities throughout the day and in our lives. This energy is derived from the foods we eat and the way our bodies process them. As such, it becomes crucial to consume the types of food that help boost energy and promote vitality. The following list will help recharge the body’s batteries and help you recover and revitalize when you feel tired and sluggish:

• Ashwagandha – also known as Indian ginseng, it considered the most important herb in ayurvedic medicine; is used for diverse conditions and it is particularly known to boost energy and vitality.
• Walnuts and almonds – these nuts provide a quick way to increase energy level; the vitamin B and E, as well as magnesium help reduce stress and fatigue, while keeping blood sugar levels stable.
• Cardamom – this Indian spice is known for its ability to promote energy and expand small blood vessels; add them to tea or for aroma in rice and curries.
• Sauerkraut (or other fermented foods) – as a probiotic, it requires less effort for the body to digest, which means more energy is freed in the body.
• Lemon water – drinking lemon water makes it one of the easiest and quickest ways to feel refreshed and energized, while promoting other health benefits.
• Brown rice – can help produce energy all day due to its manganese content, which helps convert proteins and carbs into energy.
• Honey – rich in nutrients, vitamins and minerals and low on the glycemic index, honey can work in a slow-release manner during exercise, dispensing energy for a long period of time.
• Bananas – they are a common energy food due to their high fiber content. Bananas also have sugars (glucose, fructose and sucrose) that help convert them into energy.
• Spinach – is packed with iron, a critical ingredient for energy production in the body.
• Dark chocolate – it contains a natural stimulant, theobromine, which helps boost energy and mood.

A balanced and healthy diet plays a key role in maintaining and restoring health, and promoting longevity. Managing a balanced menu is the first step to living well, contributing to the prevention of diseases, increasing vitality and leading to vigour in the performance of daily activities.

Having a well-organized, well-planned grocery list will not only get you in and out of the supermarket quickly, it will also keep your healthy eating plan on track. Planning ahead ensures sticking to the list and menus, and avoiding compulsive shopping or unhealthy choices. Healthy eating starts from the trip to the grocery store so that you can refill your kitchen with a variety of healthy ingredients that will facilitate food preparation.

Consider the following tips when creating a grocery shopping list:

Fruits and Vegetables:

• Be sure to buy a variety of seasonal fruits and vegetables; local products are often fresher;
• When certain fresh foods aren’t available, choose frozen or canned vegetables and fruits in water without added sugars or salt;
• Buy more fruits and vegetables that are good sources of fibre (ideal consumption is between 30gm/40gm daily), including beans, cabbage, water cress, plums, pineapple, etc. Aim for variety and ensure you will have enough for required daily consumption of fruits and vegetables (e.g., ingredients for salads, soups, etc.).
• Stock up on raw vegetables for snacks such as carrot and celery sticks, cherry tomatoes dipped in hummus/guacamole, etc.
• Minimize fruit juices as usually they are high in added sugar. Instead, it is preferable to do a homemade fruit juice (no more than two different pieces of fruits), combined with a vegetable/aromatic herb (coriander, mint leaves, watercress, etc.), and water to prevent a fast absorption of sugars fruits (fructose).

 Eggs and Dairy:

• Select fat-free or low-fat milk. If possible, go for organic milk.
• In case of lactose intolerance, choose alternative options, such as oat, almond, rice, soy, without flavour, as they usually have added sugars and extra calories.
• Pick up low-fat Greek yogurt (they have higher content of protein and that will keep you more full), preferably plain without sugary additions.
• Choose fat-free, low-fat or reduced-fat cheeses (goat/sheep constitute the best option, because they are easier to digest).
• Select free range and/or organic eggs.

Meat and Fish:

• Try to buy fish more often rather than meat. It is recommended to have at least 3 to 5 servings of fish weekly. Make sure to include salmon, sardines, mackerel, herring, etc.
• If you can’t get fresh fish, buy frozen, but pay attention to avoid fish with ice inside of the package (this means the frozen process was broken, which can damage the nutritional properties).
• Choose more often grass fed white meats (chicken, turkey, rabbit, etc.), rather than red meat (pork, mutton, veal, etc.).
• When buying or eating poultry, choose the leaner light meat (breast) rather than the fattier dark meat (legs and thighs). Opt for the skinless version or remove the skin yourself.
• When you buy red meat, ensure it is grass fed and be sure to trim off the visible fat before cooking (try not to have more than once a week).
• Select more meat substitutes such as dried beans, peas, lentils or tofu and use them as entrees or in salads and soups as alternative sources of protein.
• Avoid cold cuts, because they are high in salt, fat, nitrates, food additives, among others substances.
• Ensure you include nuts and seeds, which are good sources of protein and polyunsaturated and monounsaturated fats; they can be mixed in salads but eat them in moderation due to their fat content.

 Grains and Cereals:

• As a source of complex carbohydrates, select more often, quinoa, beans, brown rice and sweet potato (gluten-free options). Other healthy grains include buckwheat, millet, kamut, spelt and amaranth.

Bread and Bakery:

• You may choose to eat gluten free bread (quinoa, millet, buckwheat, corn, rice, amaranth, etc.) more frequently.
• Choose whole-grain breads that contain per 100gm, less than 300 kcal and fibre between 4-5gm.
• Limit the amount of sweet goods such as doughnuts, pies, cakes and cookies.
• Remember that most store-baked goods are made with egg yolks, saturated fats and/or trans-fats. Check for store-baked goods that are made with polyunsaturated or monounsaturated oils, skim or reduced-fat milk, and egg whites, or make your own.

 Fats and dressings:

• Use oils in limited amounts (maximum of two tablespoons per day).
• When you must use oils for cooking or baking, choose the ones that resist high temperatures without decomposing, including olive oil and peanut oil.
• Try sesame oil, linseed oil, walnut oil and extra virgin olive oil in uncooked foods and spreads (e.g., guacamole, hummus, salads, etc.).
• Avoid buying solid fats, such as margarines and butter, as they contain trans fats and hydrogenated fat.
• Watch out for saturated and/or partially hydrogenated fats hidden in many bakery goods, desserts and other foods. Read the Nutrition Facts label to evaluate the nutritional properties of different products.
• Buy a nonstick pan or use nonstick vegetable spray when cooking.
• Try dressings made with low-fat Greek yogurts and aromatic herbs.

The Nutrition Facts panel on the food label is your guide to making healthy choices. Learning how to read and understand food labels can help you determine healthier alternatives. Make sure to avoid saturated fats, trans-fats, nitrates, sodium, cholesterol and look for fibre, vitamins, calcium, potassium, magnesium and iron.

Finally, a more colourful and diversified plate means better nutritional balance. Please keep in mind to combine all macronutrients (carbohydrates, lipids and proteins), micronutrients (vitamins and minerals), fibre and bioactive compounds beneficial to health.

What is the relationship between toxins, detoxification and cancer?
Our bodies are constantly exposed to toxins, from environmental pollutants to chemical toxins released by the body in its normal processing. If the body is unable to detoxify itself effectively, the accumulation of toxins often leads to cellular damage and inflammation with its risk of serious chronic diseases, including cancer.

What are toxins?
Toxins are any substances that are harmful to the body, such as pesticides, metals, toxic chemicals, environmental pollutants, artificial food additives, poisons, and chemical waste produced internally.

What causes toxins in the body?
Toxins can enter the body through exposure to environmental pollutants, such as heavy metals, pollution, contaminated water and food, pollution, smoke, tobacco use, excessive alcohol, pharmaceutical drugs, toxic chemicals, and infectious diseases. Stress, bad bacteria, yeast and viruses can also release harmful toxins internally.

What is detoxification?
Detoxification is the process of eliminating and cleansing toxins from the body. The purpose of a detoxification program is to prevent and reverse cellular damage which otherwise can lead to serious health risks. By removing excess toxins, many symptoms and ailments improve. Natural side effects usually include weight loss and better skin. Effective detoxification leads to overall better health, energy, vitality and wellbeing. Following regular detoxification programs is vital for cell renewal and longevity.

What are the body’s natural detoxification systems?
The human body is equipped with the ability to detoxify itself. In fact, the body has several systems in place for removing waste. The main organs that compose the waste removal system are the skin, liver, lungs, large intestine, and kidneys. However, natural detoxification may not adequately eliminate toxins in the body for a number of reasons. Major channels of detoxification play important roles in the balance between illness and wellness, such as the blood, colon, and the lymph.

What causes toxin overload in the system?
Extended and excessive exposure to toxins, stress and unhealthy lifestyle choices.

Do we produce some of our own toxins?
Yes. Some toxins are generated within, from stress, negative thoughts and uncontrolled emotions. Bacterial imbalance or invasion by outside organisms may also generate toxic waste.

What are some detoxification approaches?
Many detoxification programs are offered in an integrative health care model. The following areas are some strategies you can follow to eliminate toxins in your body:

• Exercise/movement
• Body-mind balance (yoga, meditation, breathing, prayer)
• Pure/alkaline water
• Diet
• Fasting
• Juicing
• Supplements
• Detox Massages and Body Scrubs
• Infrared Sauna
• Lymphatic Drainage
• Ozonetherapy (autohemotherapy)
• Detox infusions
• Colon Hydrotherapy
• Osteopathy

Does detoxification reduce cancer risk?
It is important to provide our bodies with adequate sleep, movement, sweating, drinking enough clean water, consuming high fibre and water content foods (i.e., fruits and vegetables), and follow other healthy lifestyles practices to minimize toxins and promote health. Our system detoxifies naturally by eliminating accumulated waste products every day. If the body’s ability to remove toxic waste is less than the toxic overload, then cells start to malfunction due to free radicals, a by-product of inflammation, and the disease process begins. Detoxification is critical to eliminate excessive toxins and the health threats they represent. Cancer risk is based on the principle that the accumulation of toxins greatly contributes to cellular damage and disease formation, and thus the elimination of toxins has the ability to prevent and potentially reverse this serious health risk.

Healthy ageing and longevity depend both on genetic and non-genetic factors. While some of these are outside one’s control there are others that are determined by our lifestyle, emotions and attitudes which have a strong link to quality of life, long term health and lifespan.

According to the National Institute of Ageing, education is the most important social factor  affecting longevity. Education equips us with thinking and decision-making skills that can help better plan for the future. Strong social networks are also considered an important factor as they minimize isolation and provide support. Educational and social aspects aside, there are also other critical factors that depend directly on individual behaviours, attitudes, choices and lifestyle.

The following areas directly influence your healthy ageing and longevity each day:

Sleep
According to experts at Harvard Medical School, not getting enough hours of sleep can result in serious consequences to our health. Sleep scientist William Dement posited that sleep is “the most important predictor of how long you will live — perhaps more important than smoking, exercise or high blood pressure.” Sleep deprivation has been linked to health problems such as high blood pressure, heart disease, and stroke due to increased cortisol levels that impact immune function, create insulin resistance, and drive chronic disease development. Ensuring daily adequate sleep is a critical factor for longevity. Organize your life and develop approaches to address this basic need for better health and vitality.

Diet
Studies show a direct link between diet choices and a healthy and long life. Eating right, eating the right amount and eating for different parts of the body are important elements to build and maintain a healthy body and mind as we age. Michele Bellantoni, from Johns Hopkins University School of Medicine, suggests breaking the recommended adult 1800 calories into protein, calcium and other nutrients to nourish the muscles, bones, heart and brain. Eat for longevity, such as the Mediterranean diet, to control weight, build strength and energy, keep illness at bay and enjoy a healthy and joyful life.

Exercise
Exercise increases heart rate and that helps increase lifespan. Adults are recommended to perform moderate exercise for 150 minutes per week or vigorous exercise for 75 minutes per week. Considering other factors that impact longevity, this rate of exercise can extend life expectancy by 3.4 years (doing half the recommended amount would yield 1.8 years). Increasing the amount of exercise would bring greater benefits, although it would plateau at 450 minutes of exercise per week. Any amount of exercise is better than none, and it is found that for every minute of exercise you may extend life by 7 minutes. Ensure regular exercise and movement to safeguard your wellbeing and invest in your longevity.

Stress Management
Stress has been linked to shorter telomeres, the segments of DNA at the end of our chromosomes, which are responsible for preventing cell from malfunction, which can lead to disease and shorter lifespan. Chronic stress can affect thinking, mood, emotions and behaviours while also accelerating aging. Find approaches to manage chronic stress, such as exercise, yoga, meditation, tai chi, and changing breathing patterns for optimal aging and longevity

According to the American Psychology Association, 75% of adults continue to experience high levels of stress and many people report increasing levels compared to previous years. Stress is an important health concern and is common in many countries and in various dimensions of our lives, from work to relationships.

Stress is often considered a silent killer due to its adverse effects on physical and mental health. Since it is a common occurrence and it is present in many areas of our lives, it can manifest in physical symptoms such as headaches, back pain or digestive disturbances, or interfere with sleep and our ability to cope with daily activities and challenges. Workplace stress is on the rise impacting both quality of life and economic costs.

The American Institute of Stress provides a definition of stress as a “condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.” Feelings of strain, pressure, helplessness and inability to keep up or cope are commonly described aspects of stress.

Considering that stress related symptoms are the cause of 75% of visits to the doctor and that stress is the primary cause of 60% of all illnesses, it seriously increases cardiovascular risk and stroke. High cortisol levels can also impact memory, concentration, clear thinking and decision-making.

The first step in addressing stress is identifying and managing the cause, whether it is an event (moving, for example), a skill (such as time management) or an emotion (e.g., anger). There are many strategies that can be adopted to cope with tension and reduce stress, from breathing techniques to massage, depending on individual needs and preferences. Below is a short list of simple steps to help you reduce stress.

• write a stress journal: writing can bring relief of tension and can help identify triggers and trends;
• take a nap: it can reverse the effects of poor sleep, protect the immune system and help feel better;
• laugh more: it reduces stress and releases endorphins, promoting better health;
• manage anger: let go, look at the big picture and be grateful; there is a correlation between anger and premature death;
• use your support network: family, friends and faith based resources can provide support and increase your wellbeing;
• eat foods that support health and good mood: fruits, beans, fish, whole grains, nuts, dark leafy greens, vegetables, etc.;
• drink water: it can help with mood and energy; dehydration can increase cortisol levels;
• use music, massage and meditation: each is therapeutic and provides relaxation responses that can alleviate pain, improve the immune system and manage chronic illness symptoms;
• know and love yourself: recognize your limits, respect your health priorities, and find ways to restore mood and energy (take breaks, slow down and go on vacation);
• love life: pursue joy, passion, life long learning and a deeper purpose than the individual self.