Healthy Diet for Longer Life

The life expectancy of man nowadays becoming short than usual as we enter the era of environmental pollution, food contamination and irritants of daily life. The effects of these factors however can be minimized by living in healthy diets even in your elder years. In a recent study by the University of Maryland, Food science and Nutrition Department, researcher Amy Anderson said “Some people have suggested in the past that it doesn’t matter too much what people eat at an older age, but our study and previous studies, support the idea that the older adults can affect their health and longevity by following a dietary pattern that is high in healthy foods.”

  • One of the main culpable ones to affect human longevity is the food elements (fats) that are saturated and blocks in the cardiovascular circulatory system. Most people are unaware of the negative effects of saturated fats found in meats and high-fats dairy products, which has been known to raise blood cholesterol levels. For a healthy heart, we should eat more fruits and vegetables that are high in vitamins and minerals and other nutrients need by the body out of danger/ risk of heart disease as it is a low calorie and packed in anti-oxidant compound. Reduce the amount of oil you consume to cook food and that automatically reduce calorie intake for your body, thereby at the same time reducing the possible ailments like obesity which eventually increase the risk of hyper tension, heart attack and stroke. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.


  • Excessive carbohydrates also contribute to create health adverse effects. After digestion, excessive glucose is converted into a storage carbohydrate called glycogen that is stored in skeletal muscles and liver cells. It serves as energy stored for muscle contraction and in liver cells it can be converted into glucose to sustain more energy. Other amount of excess glucose is converted into fat. However, excessive glucose in the body can become toxic and contribute to diabetes, eye sight and teeth problems, aging, obesity, high blood pressure and heart disease.


  • Favor fresh foods to prepare available in all day life. Fresh produce certainly contains more nutrition content than the food kept in the refrigerator or reheated for a certain period of time. Most processed foods contain chemical preservatives, food colorings and excessive amount of salt which in the long run can have adverse effect to your health. Eating fat free foods must be your first priority.


  • Eat plenty of fruits and vegetables. It is mentioned again and again to consume more fruits and vegetables in your diet to achieve healthy nutrition. These foods are good carbohydrates and high in fiber. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well.


  • Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Many sugary foods are also high in fat, so they’re calorie-dense.


  • Drink plenty of water daily, water will hydrate and cleanse your entire system.

Cayenne Pepper Can Save From A Severe Heart Attack

Cayenne pepper otherwise known as capsicum by scientific name has the ability to boost blood circulation, and increase heart pump action.

Clinical studies conducted found very conclusive valuable health applications for this miracle herb. The therapeutic value of cayenne has been medically accepted.

This medicinal plant is widely used in our place, from cooking soup fish, cooked with variety of vegetables and even soak with vinegar made as a salad as an appetizer for a good meal.


During my childhood, I used to enjoy planting this with other vegetables not knowing with its medicinal value has and proved that there is no reported cases of heart problems in our area.

Herbalists supports Cayenne useful and valuable herb, for the entire digestive system, for the heart and circulatory system and for other organs as it possesses calcium and potassium organically. It also has necessary vitamins such as A, C and B complex all good for the heart.

With its ability to boost blood circulation, cayenne exerts actions on the entire cardiovascular system which results in lowering blood pressure. It has been traditionally used as a natural stimulant without any proven side effect because of its organic value.

My research in a book states that a 90-year-old man in Oregon had a severe heart attack. His daughter was able to get cayenne extract into his mouth.  He was pronounced dead by the medics, but within a few minutes, he regained consciousness.

On the way to the hospital, he remained in a semi-conscious state, but the daughter kept giving him the Cayenne extract.  By the time they got to the hospital, he had fully recovered and wanted to go home and mow the lawn.

The doctor asked what she had given him, as he said it was the closest thing to a miracle he had ever seen.

Cayenne is also considered as a medical breakthrough as it is proven to save life, even approved by researchers and doctors in some parts of the world.

Capsicum can also be considered a wonder herb that has scientifically proven its worth especially to a heart problems which is one of the most critical to or health.

It can also revitalizes the stomach by rebuilding the tissues and cleanse the intestinal organ by helping the body to create hydrochloric acid thereby providing good digestion and assimilation of proteins and other nutrients.

Make cayenne tea by putting half of quarter spoon of cayenne pepper in a cup add hot water and stir, but much better and more benefit to add lemon juice.

The patients can also overcome fatigue and restores stamina and vigor. Cayenne is widely used in Asian countries.

Nutrients in Cayenne pepper include vitamin A, E, C, B, Fiber, K, Manganese and calories.

A cayenne pepper has been tested as life saver against heart attack. This medicinal plant is either made into tea powder from the cayenne extract or fresh as an ingredient for cooking to treat sickness such as heart attack, ulcers, clears sinuses, boost energy and metabolism.

Fasting Tips For Better Health

Abstinence from any solid food and taking sufficient fluid to clean your system is what we call FASTING. Your body will cleanse itself systematically by flushing out most of the toxins accumulated through the fluid intake to wash not only the digestive system but all the body system as well. However, consider some risk especially to people with pre-existing health condition such as hypertension and diabetes are dangerous as it require a blood sugar regulation. It must be evaluated and supervised by a qualified health care provider. Lactating or pregnant women of course are not suited for fasting.


Fasting rejuvenates the body as it takes rest working to digest foods. It will restore enough rest and sleep. Sufficient rest and sleep is considered to be a big factor of recovery. In time of fasting, you can have a good rest, a good sleep as your organs take rest in working loads of food. However, to supply necessary nutrients, your body utilizes other energy deposit during the last stage.

Our body has sufficient reserves for sustaining the needs even for many weeks depending on personal health status. A well nourished man can live with water even in 40 days or more without food. In the first stage of fasting, your system takes the chance to remove waste matter and digestive residue accumulated inside the digestive track. While in the process of cleansing, your system will remove unnecessary elements such as toxins, excess fat, dead cells, fatty tissues and coating hardened on the intestinal wall that is accumulated since food begin to enter the body.

Most importantly the reason why we need to fast as mentioned above is the renewal of body processes by cleansing, detoxifying and purifying not only the intestines but also the blood and cells to lessen physical illness and boost energy of the body. The elimination of those waste materials optimizes the immune system to function properly thereby sufficient enough to create body resistance.

Other important benefits include good effects on your emotional and mental health. Mental anxiety and depression, pain in some parts of the body and even headaches can be present during the first stage of fasting however, after toxins are thrown out of the body then the brain is supplied with clearer bloodstream resulting it to working better.

During fasting, the body works in the rebuilding of damaged materials otherwise known as HEALING and this is resulted from eliminating toxic waste from the body, because of this, it is very important to have a good rest to give time for the system to heal itself both physically and mentally.

Benefits of Regular Exercise

Perhaps we all know that exercise can have a lot of benefits to our health, unfortunately, most people are lazy. It is important to have a regular exercise to keep maintain good health and well-being, to keep our body organs function properly but it’s also very important to consult your doctor for any strenuous one especially if you have certain health issue.

Health and Exercise

If we perform exercise, the heart works faster to pump blood on all parts of the body and works to rejuvenate body cells. Metabolism will tend to work faster and the process will prevent cells from dying.

Dying cells are the primary cause of health problems. Regular exercise is an important part of effective weight loss and weight maintenance to help prevent several diseases. It does not matter what type of physical activity you perform, either a planned exercise, household chores, gardening, or work-related tasks all are beneficial.

Couple playing tennis

  • Exercise and Heart disease

Low Density Lipoprotein (LDL) known as “bad” cholesterol collects in the wall of blood vessels and continuous accumulation in the long run will narrow the arteries and put at risk of heart attack due to sudden blood clot known as atherosclerosis. Exercise can help prevent this accumulation in many ways.

On the other side, High Density Lipoprotein (HDL) known as good cholesterol can be helpful reducing your risk of heart attack. HDL cholesterol serves by picking up excess cholesterol in your blood and taking back to your liver to break down.

Exercises frequently will boost your HDL to higher level and higher level of HDL cholesterol means a lower level of “bad” LDL cholesterol and a lower risk of heart attack. Being inactive can be very risky to heart disease due to accumulation of bad (LDL) cholesterol in the body.

  • Exercise and Sleep

Exercise has been known to boost quality of sleep tremendously, if you have had a sleep problem, make a regular schedule of exercise of any kind. It is important however not to do 4 hours before bedtime as your body need time to relax approaching bedtime.

For men, a wide variety of sports to choose from, a basketball, tennis, or some other sweat sports are excellent as they can boost energy, release tension and mental anxiety.

Women can join aerobics, a jogging with pets, backyard gardening or simply keep busy cooking and household works.

  • Exercise shape muscles and boost metabolism

Regular exercise will keep muscles its strength and boost your metabolism because your body burns more calories.

The burning of more calories needs more food digested to nourish the body and the system can prevent accumulation of waste toxins.

  • Exercise Delay signs of Aging

Being physically active can help stay strong enough doing things as you get older. As we age, the density and quality of mitochondria per cell of our body decline and this is a natural process towards old age and it can be accelerated by excessive stress, chemical exposures including drugs and nutritional deficiency.

Regular exercise helps to flush out toxin accumulation by such exposures through strong breath and sweating during exercise.

High Blood Pressure: How To Cope With It ?

Hypertension is a medical term referred to High Blood Pressure, a condition in which part of the circulatory system rushes blood flow due to narrowing of the arteries otherwise known as atherosclerosis.

Hypertension is a popularly known as severe health problem and is extremely dangerous to anyone usually from the age of 40-45 and above depending on the person. If you are determined to have a high blood pressure, it is important to have a medical test to determine the risk factors.

Blood pressure is the measure of force of blood running against the wall of the blood vessel as the heart pumps. It is represented in two segment, the upper number as the systolic and the lower as the diastolic. Normal blood pressure reads less than 120/80. Either one or both can be higher or lower. According to medical studies, a systolic 120 or higher and a diastolic 80 or higher is considered a pre-hypertension and can have a higher chance to develop high blood pressure which at the range of 140 of systolic, 90 for diastolic or higher.


As we get older some are normally inevitable to develop a high blood pressure due to hardening or narrowing of the blood vessels thru atherosclerosis.

Factors that are causing High Blood Pressure may be unknown to anyone unless thorough medical diagnosis can be done, each one us has own lifestyle that may be contributing to the risk of becoming to Hypertensive. Lifestyle changes can play a great role to avoid:

  • Sedentary Lifestyle– means no enough physical activity to burn excess calories. It is said again and again that exercise is important for all of us… unfortunately, most people are lazy while other people don’t have enough information on the importance of exercise especially those working stationary all day such as in office which requires sitting most of the time.
  • Excessive smoking or exposure to second hand smoke. People don’t smoke exposed posed more danger than habitual smokers.
  • Being obesity and overweight– If you are overweight, your heart works harder to pump blood to the body.
  • Excessive sodium consumption– sodium increases blood pressure because it holds excess fluid in the body.
  • Vitamin D deficiency– causes depression which is the major factor for cardiovascular diseases.
  • High level of alcohol intake– Drinking excessive amounts of alcohol causes raised blood pressure which is one of the most risk factor for having a heart attack or a stroke. Alcohol is thought to do this through its effects on the kidneys and the blood vessels. Increases in your blood pressure can also be caused by weight gain from excessive drinking.
  • Stress– the effect of chronic stress on your mind, body, and heart are detrimental enough to warrant as much attention as confirmed risk factors like high blood pressure.
  • Unhealthy foods– Do not eat or limit unhealthy foods, means that you have to avoid foods high in LDL (bad) cholesterol such as fats from meat, choose lean meat instead. LDL (bad) cholesterol will accumulate in the arteries to form atherosclerosis.


Hypertension will not be present for days or months but in years, however, once after you have it and taken medication, you have to continue the maintenance, otherwise, consequences will have to follow. Prevention is better than cure, the more you are vigilant to your health, the better you will not regret in the end.

How To Maintain Your Good Vision?

Don’t take your eye health for granted. For all we know that without eyes, life is nothing. Your eyes help you all the way in life that without your eyes is hard for you to do anything, even blurred vision will start difficulties in life, so much if you are blind. Eyes help you to do your job, to go anywhere, to manage your surroundings and make us happy. You lost your vision then you lost almost everything, given the most important function, our eyes deserve the best care possible.


Below are simple things to protect your eyes to keep a longer good quality vision:

  • Read only in a bright light as reading with dim light will be a burden for the eyes. Your eyes will be easily get tired.
  • Keep the light on when watching television. The glare of your tv will focus direct to your eyes. Your position will also count not to watch when lying.
  • Use anti-radiation filter on your computer monitor. Pain or eyes in tears during reading on the screen monitor means something wrong, check with the optometrist.
  • Use your shade with AUV protection when driving on day sunlight.
  • Stop your work when your eyes feel tired and take rest for awhile.
  • If you have specs or contacts, use them. You don’t have to force your eyes to do the job.

Best food for good vision includes those that contain vitamin and minerals. Studies showed that nutrients such as omega-3 fatty acid, lutein, zinc and vitamin A, C and minerals help avoid age-related vision problems such as muscular degeneration. Eat foods that contain such nutrients regularly to overcome the possibility of eye damage when overused. Check the foods rich in nutrient that’s good for the eyes:

  • Green leafy vegetables- There are plenty of vegetables that are good for the eyes. Eating brightly colored vegetables in a well balanced diet can potentially nourish the eyes for good health and prevent early onstage of muscular degeneration such as spinach, lettuce, green bell pepper, broccoli and kale contain substances lutein and zeaxanthin which also protect the retina from damage.
  • Eat fruit regularly- red berries, kiwi, guava, grape fruit, orange, avocado and cucumber are all rich in vitamin A need by the eyes.
  • Carrots are abundant in Beta carotene, the anti-oxidant that helps reduce the risk of muscular degeneration and cataracts. These root vegetables come with wholesome health benefiting compounds such as beta-carotenes, vitamin A, minerals and anti-oxidants in ample amounts. Carotenes are converted into vitamin A in the liver. Beta-carotene is one of the powerful natural anti-oxidant that helps to protect body from harmful oxygen-free radical injury.  It also has all the functions of vitamin A for maintaining good vision, sperm production, epithelial integrity, and growth development.

Do’s and Don’ts for your Heart Protection

Consuming the right kind of food may be the best way to take good care of your heart. Eat only healthy food to avoid plaque build-up in your coronary arteries.

Manage your diet properly

The diet rich in vitamins and minerals such as fruits and vegetables, low fat dairy products will count a lot.

Legumes and nuts are a good substitute of meat that supply protein and also a good source of HDL cholesterol. If you use meat for occasional serving, choose lean one.

Avoid saturated fat and trans fat, those oil will raise cholesterol level and increase your risk of atherosclerosis. It’s safe to use olive oil though quite expensive but can lessen the hazard of plaque build-up.


Red meat and dairy products are the main source of saturated fats. Eating a diet that is high in saturated fat can raise the level of cholesterol in the blood. Having high cholesterol increases the risk of heart disease.

          Saturated fat is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream.

Omega 3 fatty-acid found in some oily fish such as salmon, mackerel, herring, tuna, anchovies and sardines contribute to heart health and lower triglycerides.

  • Never smoke and avoid exposure to secondhand smoke

Smoking is one main risk factor of heart disease. There’s a lot of smoking campaign being dangerous to your health, unfortunately, still most people stick to it never realize the consequences.

The disgusting and polluted smell in tobacco will damage your heart and blood vessels due to the chemicals in it and the nicotine from tobacco smoke makes your heart work harder as your arteries become narrow.

Try to avoid exposure to secondhand smoke as you are more vulnerable health risk than the smoker. Aside from the obvious health risks of cigarettes, nicotine acts as a stimulant and brings on more stress symptoms.

Exercise is excellent for good health and wellbeing. Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.

Experts recommend that you do 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

Exercise has shown to release endorphins, the substance that helps you feel better and maintain positive attitude.

  • Avoid Stress

When we expect anything that poses a threat of danger to our well being that is stress. Stress is a normal part of life but if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease. Chronic stress exposes your body to unhealthy, persistently elevated levels of stress hormones like adrenaline and cortisol.

If you continue to be stressed and you don’t give your body a break, you are likely to develop health problems like heart disease. You could also worsen an existing illness.

There are many techniques you can use to manage stress. Some of which you can learn yourself, while other techniques may require the guidance of a trained therapist.

            Get enough rest- you can’t fight stress effectively without rest. You need time to recover from exercise. The time you spend resting should be long enough to relax your mind as well as your body.

Stop smoking and Exercise regularly to help fight stress.

Natural Ways To Avoid Cancer

Some information in the internet says, we all have dormant cancer cells in our body “normally”. There are also conflicting issues that it is only a speculation. Whatever is real, the most important is for us to prevent existence of the disease since it is life damaging.

Humans experiences minor transformations in their DNA that accumulate resulting with a cell multiplying uncontrollably. Certain viruses assist in causing the cells to multiply, then form tumor and they may be benign or may be malignant.


Those malignant tumors are called cancerous and can easily multiply and grow out of control, while benign tumors, although they may cause swelling are not posing to cause alarm if treated early in the proper way.

Our body is provided with an amazing defense system, an anti-virus that continuously guard for good health, the immune system that acts to resist internal attack of harmful bacteria and viruses, however, if the immune system do not get proper nourishment, it becomes weak and can’t work properly resulting in frequent body infection, Illnesses we get from our own recklessness and unhealthy lifestyle.

Much poisoning of the body has been caused by the excessive consume of improper foods, such as meat, dairy products, sugar, white flour, white rice, with the use of liquor, tobacco, coffee, soda and all other chemically processed foods.

Fresh food builds good blood, where as unwholesome food builds a poor quality of blood.

Cancer will not develop where there is a pure blood stream and the body’s immune system is functioning at its optimum.

Our human body anytime may develop cancerous tumor that is caused by unhealthy lifestyle.

Under normal conditions, our body’s immune system can destroy most of these cells before they are able to grow into a tumor. Sometimes the cancer cells are not detected properly by the immune system, or the immune system may not be working properly.

In such cases, the cells do then grow into a tumor. It is not clear how often each human develops such abnormal cells, but it is likely that every human undergoes this process from time to time.

Cervix cancer cells often escape from the immune system and develop into cancer. The immune system can be stimulated by vaccination, which prevents the development of atypical cells by helping the body develop immunity against the virus.

Remember, overall lifestyle is your greatest defense. Nutrition can help to cure cancer if carried together with the complete accessories of a healthy lifestyle. You need exposure to sunlight, enough sleep, a regular exercise, plenty of water, proper diet, clean air and prayer.

Have a regular exposure to the sun. With a light complexion start with fifteen to 30 minutes and gradually increase it to at least one hour a day.

Use no lotions, sunscreens and not to wear glasses while sun bathing as it is important for the ultraviolet light to get into the eyes, and glass of any kind will keep the rays out.

Dr. Hans Strander of Finland discovered that he could give interferon to terminal bone cancer patients and double the number of long term disease free survivors.

White blood cells in our bodies manufacture this wonderful interferon that can help so dramatically in cancer.

Sunlight is a great stimulus for increased white blood cell production and thereby increases the production of interferon.

Do not eat meat nor drink milk or any kind animal products. All these feed cancer cells to grow rapidly because they contain high protein and fat, which are the causes of Cancer.

High fat intake especially refined will increase the risk of cancer. Cancer cells develop easily in high fat diet.

Be moderate if not to eliminate canned foods as these are poured with preservatives.

Eliminate sugar and junk foods, smoking and drinking, these both damages your immune system.

Have a regular exercise, brisk walking is best of at least 45min. to 1hr in the morning in a place of good fresh air that is free from pollution.

Exercise will revitalize the immune system and cleanse the blood.

And most importantly, Eat raw food and live on a proper diet. Only raw fruits, vegetables, nuts and sprouted grains are what you will be eating until your aids or cancer healing will come to progress.

Natural Guides To Lower Uric Acid

Uric acid is eliminated from the body thru urine, however in excess of it will accumulate in the blood, it can result in a condition known as hyper-uricemia and form crystals in the joints causing painful attacks known as gout. It usually affects men aged 30 and above depending on the lifestyle. It is noticed usually in the joints of feet in most cases which are caused by the excessive amounts of uric acid produced from the intake of food high in purine.  People at middle age depending on lifestyle normally do not suffer problems of gout, however older ones will be more prone as body system metabolism descent. Uric acid is a result by the breakdown of a chemical called purine. Overindulgence of food high in purine has been known to cause gout also known as gouty arthritis. To lower the chances of accumulating uric acid is to avoid foods high in purine as too much purine in the blood is the precursor to painful arthritis.


A diet low in purine helps decrease the accumulation of uric acid levels and while it is not a cure, it lowers the risk of recurring attacks of gout. According to research, drinking alcohol frequently increases the risk of a person getting gout. Most sufferers of gout are men as they usually drink more than women. Aside from alcohol, soft drinks and energy drinks elevate higher uric acid in the blood as they are high in fructose.

Foods high in purine include red meats especially fatty, all internal organ meats such as liver, kidney and gizzard. There are also veggies known to be high in purine. These foods must be minimized to avoid gout attack.

Meat is on top among others so consume meat in moderation. If in case, choose lean meat and remove fat as possible. Try to avoid red meat and choose white meat instead.

Seafood such as shrimps, crabs and lobsters and fish such as salmon, herring and mackerel, tuna, sardines is also high in purine that a gout patient should take in moderation.

Drink water a lot to help flush out unwanted toxins which includes acids in the body, increase intake of food high in carbohydrates and fruits high in water content is beneficial to prevent gout.

Nature Health Care