Function with Love

“According to medical professionals two thirds of all deaths are directly affected by improper diet. Diet is a crucial contributor to health. Food is the cause of the vast majority of our health problems, and food is also the solution. Many nutritionists believe that foods can heal you in ways drugs never can. Why? Because our bodies evolved over millions of years to thrive on foods. Foods are nature's way to repair, restore and rejuvenate. They heal your body without dangerous side effects.”
— Mickie Kent

Health food is big business these days. You have a huge array of choices. But which foods and supplements are best? Which ones should you absolutely buy? What health foods give you the best value for your money? Even if you had an unlimited budget there are still too many choices and you have only so much time (and room in your stomach).

We eat for other reasons than being hungry. We eat to relieve stress. We eat because we're bored or upset. We eat out of habit or for social reasons. Experts suggest that we discover the method of "intuitive eating" - where you get "in tune" with your body and recognise when you are hungry and when you are full. This helps you know what to eat and how much to eat.

Mickie Kent on Health • Love Your Sleep • Shield Yourself with Love • Consume Life with Love • Get Physical with Love

Intuitive eaters don't need to spend time thinking about how other people view their bodies. Instead, they focus on how their body feels and how it works. They have better self-esteem, optimism, ability to handle stress, positive emotions and overall well-being. You won't need to count calories or grams of fat, or drink weight-loss shakes, and you certainly won't need to stop eating. You'll just naturally recognise what your body wants.

But we don't simply focus on food to lose weight, we focus on food for general heath, too. There's a saying in natural medicine: "For every disease known to man, there's a country where it virtually doesn't exist." The Japanese have lower rates of heart disease. East Indians rarely get Alzheimer's disease. What makes the difference? Diet. Western cultures are overfed and undernourished, and the top killers - such as heart disease, cancer, Alzheimer's, diabetes, even arthritis, asthma, and allergies - are all said to be linked to our diets. And these could all be reversed and prevented by eating the right foods.

Experts in this field believe the root cause of many chronic diseases may actually be deficiencies in nutrients - many of which science hasn't even discovered yet. And if you're eating the standard Western diet, it's very likely that you have critical deficiencies in phytonutrients - these are known as the "miracle healers" found in plants. Some doctors are now said to be prescribing foods for their patients. They call them functional foods, because you can use them in targeted ways to heal specific health problems.

Naturally, drugs can relieve the symptoms of disease, but drugs rarely cure the underlying condition the way foods can. That's why nutritionists are following the breakthroughs in phytonutrients and functional foods, which are thought could help you relieve pain, reduce blood pressure, and lower cholesterol. And these foods also make you feel more happy, relaxed and energised.

Should we choose functional foods over supplements?

Food scientists tell us that we need to start getting more connected to food and how it works, and that functional foods go far beyond just providing basic nutrition. Some believe there is such a thing as mood foods, which can help people eat their way to happiness. These ingredients are thought to have mood-enhancing properties - activating specific neurotransmitters in the brain to trigger feelings of happiness and calm, which might even help in life-long battles with depression and mental illness.

Examples include cabbage (believed to be good for depression), walnuts that pep you up, and sour fruits which lower the cortisol hormone (known as the stress hormone) in the brain. Plus the banana is also known as the happy fruit (although whether it boosts the mood-elevating serotonin hormone in our bodies is debatable), dark chocolate raises the brain's levels of the euphoric dopamine, and salmon is said to be the best fish to eat to make you happy. Though fish oil won't produce serotonin, it's believed that essential fatty acids play a vital role in brain health and mood regulation - while foods with B vitamins and folic acid are thought to be mood balancers or enhancers, too.

Foods that restart health.

This illustrates that once we get an inside look at biologically active components in functional foods we see that they perform specific medicinal effects in your body. Medical researchers have discovered literally thousands of healing nutrients in foods. Clinical research studies at leading universities have documented the healing results.

For example, new research shows that foods can actually help you. Flavonoids are remarkable natural compounds that have a wide range of healing effects on your body. In the test tube, flavonoids have up to five times the antioxidant power of vitamin C. They hunt down and absorb free radicals before they cause ageing and disease. But in the body, scientists have found flavonoids have even more unique properties.

According to breakthrough research by the Linus Pauling Institute in Oregon, flavonoids can actually change the way genes are expressed in the body. They cause the body to "switch on" in ways that can fight or prevent cancer. Flavonoids force the body into making enzymes that destroy the substances that cause mutations and tumours. The scientists also say they may trigger certain "mechanisms" in the body that kill cancer cells and stop tumours from growing.

Scientists have already discovered more than 4,000 different flavonoids so far. Fruits and vegetables are by far the best source of these little-known wonders. These targeted healers can help heal multiple problems at the same time - without side effects.

The best foods for every vitamin and mineral.

For example, we're familiar with beta-carotene (it's what gives carrots their orange colour). It's the most well known of the carotenoid family of nutrients. Others include lutein, lycopene, and beta-cryptoxanthin to name a few. Each of these has miraculous healing powers. Out of these well-known class of antioxidants called carotenoids, the benefits of astaxanthin are just now being discovered due to its rare occurrence in nature. It turns out that astaxanthin is found almost exclusively in a type of microalgae known as H. Pluvialis, which only certain pink-hued creatures, such as salmon and flamingos, consume.

To get clinically beneficial amounts of astaxanthin, experts say we have to eat a minimum of 6 ounces of wild salmon every day. Farm raised salmon is very low in natural astaxanthin. Supplement supporters say this is expensive and inconvenient, and not recommended by nutritionists to eat seafood daily due to potential contamination (because of the toxic environment of our waters due to human activity) and that an astaxanthin supplement is your best bet.

However getting back to foods with important functions, whole foods contain many other phytochemicals that work together in an anti-cancer way - like with lycopene, for example, rather than in its pill form. Is this because the lycopene is altered when the supplements are made or because foods contain other miracle healers that work with lycopene? Scientists still don't know. But we do know this: the food works where the supplements fail.

A phytonutrient which is said to offer a natural weapon in the fight against cancer is called sulforaphane, one of the main phytonutrients in broccoli and other cruciferous vegetables. Researchers are hailing it as a breakthrough that offers real hope for preventing and defeating cancer. Sulforaphane works by blocking an enzyme known histone deacetylase (HDAC). HDACs are a family of enzymes that affect access to DNA and play a role in whether certain genes are expressed, such as tumor-suppressor genes. Stopping HDACs helps restore normal cellular function and prevents dangerous mutations that lead to cancer. So, some nutritionists believe that if you want to prevent or fight cancer, you should reach for the broccoli and other cruciferous vegetables.

One type of phytonutrient found in vegetables has been documented to reduce cancer 44% in a study by Harvard University. These amazingly powerful nutrients are called glucosinolates. It turns out that the real cancer-fighting agent is created when the vegetables are chewed and digested. Then the glucosinolates turn into a far more potent cancer fighter called isothiocyanates. In the study, isothiocyanates stopped even the most aggressive form of bladder cancer.

Foods can have quite different reactions in the body, and it's believed that merely isolating and extracting the nutrients in foods doesn't always work. This is further evidence why functional foods should be your first choice for healing. A supplement might only contain glucosinolates, which may not digest into the cancer-fighting forms without the other components in the real food.

As a result, adherents to this theory back the view that we should throw away our vitamin supplements and fortify ourselves with whole-food nutrition instead. This school of thought takes the view that supplementing with lab-manufactured vitamin tablets is not the most ideal way to boost your nutrient intake.

Are vitamin pills dangerous?

Some foods are even believed to be better than others for their nutritional value and have been termed as not just functional, but "super" foods. Interestingly, supplement versions of these foods have sometimes become more popular if these super foods are not easily available or very edible in their natural form. For example, some say that scientific analysis shows that green algae contain 12 times more digestible protein than beef and as such, spirulina provides a healthy, whole-food alternative that is readily absorbed and digested by the body so that you are truly consuming the values indicated on the labels.

Although some have noted that too much consumption can cause headaches, spirulina is easy to find online or at your local health food store. Add a tablespoon of water, juice or blend it with some fruit and veggies as part of a healthy smoothie. You'll be benefiting from an extraordinary concentration of vitamins and minerals, such as iron, potassium, magnesium, copper, calcium, chromium, manganese and vitamin B12.

Coffee v smoothies: Which is better for you?

Spirulina is said to contain more vitamin B12 than any other food source on the planet (although this is disputed). Vitamin B12 supports healthy nerve tissue and rejuvenates damaged nerves, protecting against conditions such as fibromyalgia. Spirulina also contains the superior enzyme superoxide dismutase, which prevents and repairs cell damage. It also provides an abundance of healthy gamma-linolenic acid (GLA). This essential fatty acid is one of the "good fats" your body needs to keep your brain sharp, to maintain a strong heart beat, and to keep your nervous system fired up.

Like spirulina, chlorella contains many nutrients the body needs, too. They both have high levels of minerals, proteins, and vitamins but differ in several key ways, most notably how they work in the body and their structure. Chlorella is a green algae that contains 18 amino acids, magnesium, zinc and other nutrients; over 4,000 studies published in Japan and Taiwan show chlorella helps cut blood pressure and cholesterol numbers down to size, boosts metabolism, and blocks abnormal cell growth. It has about ten times more chlorophyll than spirulina, making it an efficient detoxifier.

Another green superfood, barley grass is a green grass with nutrients and antioxidants to protect your cells from damage and detoxify your liver. It also contains plenty of fibre to help sweep waste from your colon and fats from your body. It has five times more iron than 1 cup of spinach, seven times more vitamin C than a medium orange, and 11 times more calcium than a cup of cow's milk.

Furthermore, nuts and seeds are said to have super qualities, too. It might seem illogical that you could reduce your cholesterol by eating, but the science suggests it's true. Researchers discovered that pistachio nuts and sunflower seeds contain unique phytosterols that can block cholesterol from being absorbed into your bloodstream. These phytosterols could also help prevent cancer and heart disease, treat enlarged prostate, and control blood sugar in diabetics.

We take mustard for granted, but this often-ignored spice contains special polysaccharides that can help prevent cancer. Canadian researchers have shown it to be effective in preventing colon cancer, the third-most common type. Researchers showed mustard actually blocked the cellular changes that trigger cancer. Lab animals had a 60% decrease in precancerous lesions that lead to cancer. The best type: Use mustard seed itself. The white seeds are best. Mustard greens are also an excellent choice.

And what about a herb that acts like an antibiotic? Did you know a herb, commonly used for culinary seasoning, could be the key to successfully treating strep throat? Sage is an herb that most of us know best for its distinct and delicious flavour in everything from sausage to sauces to stuffing. Less well known, by far, is that the soft, grey-green leaves of this plant have powerful medicinal applications.

Sage (Salvia officinalis), is a part of the mint family, whose members derive their distinctive tastes, smells, and medicinal effects from their essential oils, some of which are antimicrobial. Studies have shown that sage has extensive anti-fungal and antiviral properties. It's a useful treatment for inflammations and irritations of the mouth and throat. Most exciting is the possibility that sage could be the secret to winning the war on strep throat.

Sage has special properties that make it a powerful immune protector. Native American tribes used to chew sage leaves as a strengthening tonic because of its antibiotic and immune-stimulant effects. For those who suffer from frequent strep, sore throat, or upper respiratory illnesses, sage ease symptoms of active ailments as well as fortifying your innate immunity so the conditions are less likely to strike again.

Top foods for immune health.

Moreover, chances are good that you have a powerful pain blocker in your spice cabinet right now, turmeric, which is a member of the ginger family (Zingiberaceae). Its active ingredient is curcumin, which gives turmeric its lovely, bright yellow colour. A remarkable finding at Cornell University shows that curcumin blocks the COX-2 enzyme that plays a role in causing pain. The new high-priced pain-relieving prescription drugs do the same thing, but the drugs can have risky side effects. Natural physicians prescribe this spice to treat rheumatoid arthritis.

Over the last 10 years, curcumin has been reported to be effective against a wide variety of diseases. The list seems to grow ever longer and includes the following preventative abilities: anti-cancer, liver protection, heart protection, anti-arthritis, and anti-infection - many so-called age-related diseases. Researchers think the spice may prevent the age-associated changes in cellular proteins that lead to what medical professionals call "a loss in homeostasis". When protein cells lose homeostasis, they're losing their ability to maintain internal stability.

Cells can't coordinate their response to any situation that disturbs their normal condition or function. It's this drop in homeostasis that's associated with several age-related diseases. Researchers are said to have found that curcumin could help maintain protein homeostasis and even extend the lifespan of people who ingest it. Thus nutritionists suggest if you add just one spice to your meals, make sure it's turmeric. That way, you'll be protecting yourself from heart disease, arthritis, and neurodegenerative diseases, such as dementia.

Finally, a plant that has long been a part of traditional Chinese medicine might have a more contemporary use: Curing pancreatic cancer. During trials at the University of Minnesota's Masonic Cancer Center, lei gong teng (also known by the name "Thunder God Vine") obliterated pancreatic tumours in mice. The mice who were treated with an injectable solution made from the plant not only saw their tumours disappear but also didn't have a recurrence after their treatments were stopped.

"This drug is just unbelievably potent in killing tumour cells,” said study leader Ashok Saluja. Clinical trials on humans could begin within six months. Before Saluja's study, the vine was predominantly used in Chinese folk medicine as an arthritis treatment.

It's one thing to eat a nutrient; how your body absorbs and uses it is another. That's why it's believed that real foods often have many times the real healing power compared to an equal amount of synthetic vitamins. And that's why foods should be the foundation of your healing regimen. In foods you get a spectrum of natural nutrients which work together to heal and protect you.

Should we pop vitamin pills?

Some experts believe that supplements should only be used when the required vitamins and nutrients can't be taken from the necessary foods, while others arguing for supplements believe that our environment has become so toxic that it is unrealistic to expect foods to adequately provide all the necessary nutrients. Therefore, they see supplements as "a fact of modern living".

To justify this theory, proponents put forward the example for vitamin D. However, many see this important vitamin as an exception, because vitamin D can be found in some foods such as oily fish, eggs and mushrooms - but only 10% of a person's recommended daily amount is found naturally in food. Put bluntly, some experts say that eating more fish and getting out in the sun a bit more won't make much of a difference to your vitamin D levels.

The importance of sunshine and vitamin D

Although experts say it is important to keep safe in strong sunshine by using sunscreen and covering up, most still recommend that the body does need us to get sunlight to help it make important vitamins like vitamin D - which is also known as the "sunshine vitamin". Subsequently, staying indoors for long periods can be detrimental to our health.

While experts say they can find no convincing evidence to show that taking vitamin D supplements will fend off a cold, there is increasing evidence that a lack of vitamin D could be linked to cancer and multiple sclerosis - as vitamin D is essential to help the body absorb calcium from food, low levels of which can result in serious problems with the health of our bones.

Concern is growing among developed nations about the low levels of vitamin D in people - among young children particularly.

For example, people wishing to top up on their vitamin D levels, might not be able to do this simply through the recommended dosage of 15 minutes of summer sun exposure, because of the belief that too much exposure could cause skin cancer due to its UV rays, or because of their skin colour, or genetic make-up. Moreover, there is no one-size-fits-all recommendation for how much sun you need to make enough vitamin D, as it also depends on other factors like time of day, time of year, location, cloud cover and more.

However, although a small amount of vitamin D supplements may not cause any serious side effects, experts still maintain that your vitamin D levels can be managed through mentioned foods such as oily fish (such as salmon and sardines), eggs, mushrooms and "fortified" foods such as cereals and fat spreads (although you will need to balance the need for the vitamin D with the other unsavoury items that might be found in processed foods, such as high refined sugar and high ("bad") fat content).

Thus, the call among some professionals is for vitamin D supplements to be sold more cheaply, or made freely available to those most at risk, including the very young and very old, and that more foods be fortified with vitamin D by the food industry. In America, most milk is supplemented with vitamin D, which has helped reduce deficiency, particularly in children.

Meanwhile, adherents against this idea say it will simply persuade people to eat less healthier processed foods (because they are being mistakenly bought under the "health halo" of being "fortified") rather than whole foods. For instance, we consume diet drinks believing to be the healthier option, but experts are questioning whether diet drinks could raise depression risk after research in more than 250,000 people found depression was more common among frequent consumers of artificially sweetened beverages - while drinking natural coffee was linked with a lower risk of depression.

Is coffee healthy for you?

Although opponents against such research claim that sweeteners have been very widely tested and reviewed for safety and the ones on the market have an excellent safety track record, critics of processed foods use the same argument against supplement pills - pointing to healthier alternatives, for example for vitamin D such as certain food supplements like cod liver oil, which has been in use for decades.

In the United Kingdom, children were once given food supplements like cod liver oil, but this practice was stopped in the 1950s because it was thought unnecessary - with some believing this a primary cause for the low levels of the vitamin in children in 2012.

Chemically manufactured supplement users are quick to point out, however, that cod liver oil in its "natural" processed form turns rancid quickly once the bottle is opened, and loses its nutrient capacity, while cod liver oil tablets hold their nutrients locked in gelatine pill pockets. However, whether the accompanying ingredients affect the absorption of the oil once released into the body is another point of contention between the two camps. Ultimately, the choice lies with the individual.

Choose your lifestyle choices

When you change your lifestyle, some say you turn on the genes that prevent disease and turn off the ones that promote cancer, heart disease and many other chronic illnesses. It's believed we can even reverse illness by addressing lifestyle and emotional illness first. The physical illnesses reversed with lifestyle changes include diabetes mellitus, obesity, hypertension, dyspepsia (heartburn), skin disorders, low energy, depressed mood, allergies, colitis, fibromyalgia syndrome, headaches, adrenal fatigue and others.

In this way, healthy living has a "knock-on effect", and it effects you inside out. Your internal organs benefit, but so does your outer appearance, too. Although it is what's on the inside that counts; the goodness inside will reflect on you on the outside when you take care of yourself, whatever the season.

Winter skin health: How to protect yourself

Health discussions during winter's cold and flu season are usually reserved for the topics of immunity, weight gain and vital energy. While these areas of healthcare are of extra concern during cold months, there's another area of the body that also needs extra care and protection in the winter: your body's biggest organ - your skin.

Click here for ways to prevent colds and flu.

Most of us don't consider the winter season a time for increased skin care. In fact, many people abandon their sunscreen routines during cloudy, cold days. Who needs Sun Protection Factors (SPF) when the sun is hiding? But while the sun's rays are weakest during the winter, we still need to protect ourselves from sunburns, dryness and environmental damage.

The health of your skin is more than just cosmetic or "skin deep". A healthy skin means a healthy you. The skin is a complex barrier that protects us from the outside environment, while at the same time maintaining our internal environment. In order to perform its functions, the skin must maintain moisture, otherwise it is susceptible to breakdown and infection. The skin can be treated both internally and externally to keep it healthy and prevent infections from taking hold.

Nutritionists advise that we can reinforce our skin's defences by eating the right foods. The emphasise the importance of Essential Fatty Acids: Omega-3 fats found in oily fish, egg yolks, flaxseed oil are believed to be very helpful. For cold sores, the amino-acid l-lysine is very effective as it suppresses the herpes virus, while l-arginine exacerbates it. Get the right balance by lowering your intake of nuts, peanut butter, chocolate and protein shakes and instead get your protein from eggs, fish, meat and sprouts.

The best winter wellness care.

If eating foods isn't your thing and you prefer to go down the supplement route, then below is some more expert advice on how to enjoy the beauty and stillness of the winter season, while remembering to give your skin a little extra tender loving care beneath your cold weather layers. Here's what you can do.

• Winter sun protection: People still can receive sunburns on a cloudy day. Depending on how thin the cloud cover is, the sun's rays may actually be amplified. Furthermore, the sun's magnified reflection from snowfall can cause serious burns and lead to premature ageing and skin cancer.

  Luckily, research shows that some unique natural solutions can help prevent sunburns and protect the skin from environmental exposure. One ingredient derived from a type of fern has been receiving significant attention in this area. Research shows it possesses the ability to prevent sunburn and photo-ageing (premature ageing of the skin due to excess sun exposure), reduce inflammation and possibly help protect against skin cancer.

  The best anti-inflammatory foods.

  This natural substance is extracted from a type of fern native to the Americas, Polypodium leucotomos. It is taken as a supplement and can also be applied as a cream. A number of studies show that this fern extract prevented acute sunburn and other photo-toxicity when it was used both orally and topically. It offers powerful anti-inflammatory effects for the skin, provides significant antioxidant protection and helps maintain normal immune function during sun exposure. Even more importantly, it doesn't interfere with vitamin D absorption from the sun's rays.

• Tackling winter dryness: When the temperatures really drop, moisture gets drawn out of the environment, which may significantly dehydrate the body. Cold weather conditions with very low humidity can produce a dehydrating effect like a freezer burn. Skin can become flaky, itchy and uncomfortably dry. Lips get chapped easily.

  Some believe a great remedy for winter skin dryness is an omega-3 essential fatty acid supplement, taken orally. It helps to moisturise and protect skin from the inside out, while controlling inflammation to help treat eczema, psoriasis, flaky skin and acne.

  Topical application, as well as regular consumption of coconut oil in the diet, is very helpful for dry skin issues. Coconut, a rich source of healthy fat, helps protect, moisturise and repair dry skin. Natural-based sunscreens with SPF 15 to SPF 20 can be used to prevent winter sunburn and are especially important in any areas with snow that reflects the sun's rays.

Vitamin D: Vitamin D supplements are also important for winter skin health, since we get less sunlight in the winter and, therefore, less vitamin D. Without adequate levels of this nutrient, skin can become much more dry, flaky, chapped and problem-prone. Some experts recommend vitamin D3, between 600-1,000 IU/day (don't go over 2,000 IU of D3 unless your doctor says to, as too much can harm bones and kidneys). Medicinal mushroom formulas are also beneficial; many mushrooms are sources of vitamin D and other important nutrients and antioxidants that support skin, immunity and other important areas of health throughout the year.

Antioxidants are key to ageless beauty.

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  Hydration and moisture: Hydration is key during the winter. When you combine cold weather with sweet holiday indulgences, your skin can suffer from serious dryness and a lacklustre appearance. By drinking at least an 8-ounce glass of pure, spring water eight times a day, you can help to flush toxins and keep your skin hydrated. Sugar in particular is very dehydrating, and dehydration spikes sugar cravings. Drink extra water and eat a bit of lean protein to help break the sugar cycle.

  Lastly, an indoor humidifier is important to keep moisture in the air during cold, dry spells. This can be especially helpful at home when heaters and furnaces are going full blast. Lack of moisture and dry air can lead to increased infections and reduced immunity. An air humidifier helps protect the skin and respiratory tract from over-drying and can also help prevent colds and the flu.

The approach of changing the habits in our lives, which don't serve for our greater good, is suggestive that it's our lifestyle patterns (diet and exercise, as well as how we communicate in love relationships, with our beliefs and emotions) that truly underlie our health and illness.

Click here to change 6 negative habits.

For example, the research of Dean Ornish, M.D., at the Preventive Medicine Research Institute in Sausalito, California in America, has shown that even severe heart disease progression can be effectively reversed by making comprehensive lifestyle changes. Similarly, so can early stage prostate cancer, elevated cholesterol levels and arthritis.

The 10 habits of healthy ageing.

It seems that we all need to prepare for a couple of paradigm shifts in body transformation, and the way we look at food and exercise in relation to health. Because healthy movement is just as important as healthy eating, experts say the same principles apply to exercise. We all know that exercise and diet together form the foundation of good health. They are ways that each individual can keep himself healthier and stave off the onset of preventable diseases.

Educate yourself about yourself

Have you looked around and seen people who are truly sick and ill with pain and disease? Have you ever sat in a hospital or clinic and seen the faces of those needing treatment and those taking unimaginable quantities of chemical drugs to keep them alive through their suffering? Do you want that for yourself? Professionals in the health industries are warning that unless we change our focus, many of us are headed in that direction in the next 15 years. And it is preventable. This calamity is based on each individual's personal choices. These choices are rooted in behaviours that can be changed through education and support.

Bring love to your body.

Learn about the deadly diseases associated with obesity, and how it is thought to cause low vitamin D levels in the body. Learn about obesity, and where we can get help on how to make healthier choices, such as getting some physical activity outside. Observe people who are already in poor health and suffering chronic disease, and at what level their quality of life is at. If you want a better quality of life for yourself and you want to be healthier as you age, experts tell us we need to make wiser choices today.

But before we begin to obesity-bash, it is best to point out that some researchers say people can be obese yet physically healthy and fit and at no greater risk of heart disease or cancer than normal weight people. The key is being "metabolically fit", meaning no high blood pressure, cholesterol or raised blood sugar, and exercising, according to experts.

The best healthy habits for happy long life.

So, get out and walk. Stretch. Stand up more. Get some exercise. Take exercise classes that make you get up and move and smile, like yoga, ballroom dancing, martial arts and biking. If you can't make it to the gym because of your schedule, you can exercise at home, using nothing but your own bodyweight. Professional athletes use bodyweight exercises as workout finishers to get their heart rate flying and finish on a high.

Bodyweight exercises

Who needs a gym when the weight of your own hulking frame is all you need to build lean muscle and blast fat? Bodyweight training – which has been endorsed by Olympic gymnasts – could just be the thing for you.

You can also incorporate it into a gym regime if limited for time. If sticking to a regular gym programme is unrealistic for you, you should aim to keep your workouts short and do some sort of bodyweight training every day. On the flipside, if you do have time to get to the gym, the bodyweight training will taper off as your experience in the gym grows.

Regardless of how you use it, bodyweight training will make you stronger, leaner and more toned.

To get started, here is a suggested workout to try a few times a week.

1. 10 x press-ups with chest to ground and then 25 x box jumps (jump on to a bench). Repeat x 3 without any rest towards the end of your workout.
2. 300 reps: 25 x press-ups, 25 x squat thrusts, 25 x squats, 25 x lunges, 50 x jumping jacks, 50 x bicycle crunches, 25 x lunges, 25 x squats, 25 x squat thrusts, 25 x press-ups. Perform all exercises without any scheduled rest as a full workout or workout finisher.
3. 100 burpees (squat thrusts) as quickly as possible. For beginners this is a workout in itself.
4. Leg matrix: 24 x squats, 24 x lunges, 12 x jump squats, 12 x lunge jumps. Beginner x 1, intermediate x 2, advanced x as many rounds as possible with no rest.

We need to get active, because studies suggest that prolonged sitting every day significantly increases the risk of premature death. Add to excess sitting other health-robbing influences, such as prolonged stress, pro-inflammatory foods (of refined sugars and high fats) and dehydration, and expert say you have a toxic cocktail for chronic illnesses.

Get fit now and stay healthy longer.

The World Health Organisation also says physical inactivity is the fourth largest contributor to global deaths, and increases risk of some cancers, diabetes and heart disease, and yet there is a lot of confusion about how much exercise we should do. Some say this is because doing the same amount of exercise might not work for everyone - but that the crucial thing is to get up and move about.

And while there's been plenty written about what we should do when we exercise - whether it should be long slogs or short, sharp sessions, cardio or resistance training, gym or the great outdoors - there is less discussion on when we should exercise. But some experts believe that the timing of your workouts can have a major impact on the success of your fitness regime. They back up this up with the science which suggests that exercising on an empty stomach, early in the morning is the best time.

But in reality, it seems that the evidence is mixed and so to a large extent the best time to exercise is the one that suits your lifestyle, and your genetics and gender. For some of us that will be first thing in the morning, for some at lunchtime and for some after work. It's also true that working out at any time is far better than not working out at all.

For an optimal workout, it may depend on what you want to achieve. The science seems to suggest that fat burning may be better achieved first thing in the morning. But muscle and endurance building could be more effective when our muscles are warm and our body temperature is at its highest, which is in the late afternoon.

So timing is important, and there are a couple of things all experts agree on. Firstly, don't exercise shortly before bed (it will keep you awake). And secondly, the very best time for your workout is any time you're going to stick to. The same can be said for the foods we eat.

It is up to us to choose to eat fresher, greener, whole foods. Drink more water than other kinds of beverages. And if you are watching your weight, for whatever personal reason, then you should pay close attention to how much alcohol you drink since experts say it is second only to fat in terms of calorie content - if you believe that watching calories is for you, that is.

But the alcohol message is just as mixed by expert advice as the information on nutrition and exercise. We will have read that we should limit our alcohol intake - but a little may be good for us. You can't open a newspaper without reading a story about a glass of wine being good or bad for you, or making no difference at all.

One of the downsides of drinking alcohol is the increased risk of liver disease and cancer. The upside is possible protection against heart disease. However, most experts agree that the downside swiftly displaces the upside with alcohol, and the optimum amount you are recommended to drink a day is about a quarter of a glass of wine. Although the scientific evidence is far from conclusive, if you're drinking any more than that then it's believed you are not at the best level for reduced risk - and no one recommends you start drinking for the benefit of your health.

15 food myths busted.

Other health messages like don't smoke or eat five-a-day (or even seven-a-day) are clearer, but the confusion deepens because science says when it comes to alcohol (as with most things) our genetics play a part, too. If our environment pulls the trigger of disease, then it is our genetics that loads the gun, scientists say. What each of us can drink safely is partly dependent on our genetics, and some experts advise we have personally-tailored advice on alcohol consumption.

Is the five-a-day a myth?

What it all really boils down to is this: You alone have the power to make better choices, to change your life, to not join the ranks of those slated to become chronically ill and to get heart disease and diabetes and suffer stroke and cancer, because of their lifestyles.

Health power is in your hands. Help yourself improve your health and improve your quality of life. These factors go together and cannot be separated, like the head and tail of a coin. And with better medical technology keeping people alive longer and longer, wouldn't it be nice to know you can enjoy your golden years in robust health?

Eat for longer life.

It's up to you. So every time you reach into your pocket and withdraw money to pay for a snack or meal or drink, take a moment to pause and consider your choice. Improve it if you can, because you probably can.

Low GI foods: Forget what you've been told – all calories are not equal!

Experts say when it comes to losing weight and which diet will help you successfully achieve that, there's some pretty confusing information out there. You may have heard, or read somewhere, that "a calorie is a calorie". Experts say that's just not true, and that all calories are not equal. If that were true, you wouldn't have to worry about eating a varied diet. You could just eat one food, say ice cream or pizza all day, and as long as it equalled the amount of calories you needed to either lose or maintain your weight, you'd succeed and would stay healthy. Experts say there is no such luck.

They believe there us research that proves all calories are not equal. Food, and its chemical properties, have a metabolic effect on your body and determine whether you store fat or burn fat for energy. Your brain and your body's primary source of fuel is glucose. Whether you eat a steak or a candy bar, your body breaks down the food you eat into usable glucose.

The difference between eating the steak and the candy bar is that it will take much longer for your body to break down the steak - a protein - into usable glucose than it does the candy bar – a refined sugar. The metabolic effect on your body, though, can make you feel great with lots of energy or make you feel tired and sluggish. This is the glycemic effect of food.

Here's what happens when you eat a high sugar, high glycemic index food like a candy bar:

• An immediate load of sugar is released into your blood.
• Insulin levels sky-rocket to process that surge of sugar, sometimes more than is necessary. A few hours later, you can experience a blood sugar crash. You get hungry, crave sugar, and go for another candy bar.
• While your blood is filled with sugar, you'll feel a sudden burst of energy. If you don't engage in strenuous physical exercise and burn that sugar off, what you don't use for energy will get immediately stored as fat.

Here's what happens when you eat the low glycemic index food like steak (from healthy, grass-fed cows).

• There is no ready-to-use sugar in steak - or other animal proteins - as it is a very low glycemic index food. Instead, your body has to convert the protein of the steak into glucose through a complex process. This may take hours to do.
• During that conversion process, insulin is released into your blood very slowly, in small increments. As a result, your blood sugar remains very stable.
• If you do moderate physical exercise after eating your steak, or other low glycemic food, your body will require extra fuel. Your body then turns to its already stored to use for energy. This is the beauty of a low glycemic method. It not only helps you lose weight but it also helps you keep the weight loss off by always drawing on your fat reserves for extra energy.

Research published in the Journal of The American Medical Association has shown that a low glycemic index method approach to weight loss seems to be the best way to lose weight and keep it off. The study involved testing a group of young adults using the 3 most common methods of weight loss out there today – low fat, low carb, and low glycemic index.

The results showed that the people on the low fat diet burned less calories, i.e., it actually slowed down their overall metabolism. The people on the low carb diet burned the most calories but had increased risk of heart disease - likely from the high animal fat that most low carb diets have.

The people who ate the low glycemic index diet, however, achieved a steady, moderate calorie burning effect with little to no associated health risks. The researchers concluded that diets that reduce blood sugar surge after a meal – with either a low carb or low glycemic index method – are preferable to low fat diets in both losing weight and keeping it off. The research here suggests that for dieting success you need to reduce the sugar surge.

However, eating low glycemic foods doesn't mean that you can eat a ton of them and still lose weight. Even too much low glycemic food at one time will spike blood sugar and insulin levels. Your objective is to reduce blood sugar surges. Here's how:

• Get a good low GI index food book. These are available in the food and diet sections of most book stores and online. Avoid all refined sugar, or high natural sugar foods (check food labels).
• Watch serving sizes. Don't eat more than 1/2 to 2/3 cup of low glycemic index foods at one time. (See your low glycemic index foods book and the sample menus it contains).
• Combine with protein. Eat low glycemic foods with 4-6 ounces of pure protein (organic chicken, fish, beef) as protein keeps blood sugar levels stable and maintains muscle.
• Use what is known as "A Cheat Cycle Day". Eat your regular low GI choices Sun-Friday (for example). On Saturday, increase the amount of low glycemic snacks you eat, not at one time, but still spaced out through the day. This signals your body to release more leptin - a fat burning hormone - and tells your body you're not in starvation, fat storing mode.

  But, expert say that raising your leptin levels may be completely worthless unless you also take steps to improve your sensitivity to leptin. It's believed many people are actually quite insensitive to leptin due to years of high body fat levels and diets full of processed foods. This essentially makes your body unresponsive to leptin, even at high levels, like a car with a full tank of gas and a broken starter.

  That said, you can get on the path to heightened leptin sensitivity simply by eating more of one specific type of food. Knowing that a large consumption of processed foods is one of the main contributors to leptin resistance, you can immediately begin repairing your leptin receptors by following this one simple rule: apart from cheat days, strive to eat only one-ingredient foods. What is meant mean by one-ingredient foods? Simple. A one-ingredient food is a food whose only ingredient is that food, namely: tomatoes, chicken, beef, fish, green beans, spinach, apples, pears, cashews, walnuts, almonds, olives, avocado, black beans, eggs, yoghurt, cherries, raspberries, blueberries. Other foods that fall in to this category? Pretty much any meat, vegetable, nut, seed, oil, bean, or fruit.

  The best weight loss foods.

  Unlike pre-packaged processed foods with a laundry list of artificial ingredients, foreign DNA and food additives that you can't even pronounce, all of these foods are whole, natural foods that only contain one ingredient. And when you begin consuming a diet full of these types of foods, you'll immediately begin to repair your leptin sensitivity and make leptin even more effective at signalling fat burning to your body.

Low glycemic eating is not just a diet. It's a retraining of your eating habits to ensure that you keep burning fat for energy instead of storing it. It does this by keeping insulin levels and blood sugar levels stable. You simply increase your calorie levels when you've reached your ideal weight to maintain your weight loss. This is the best way, experts say, to do low glycemic index "dieting".

It seems, therefore, we should no longer be surprised to find out that how we eat and exercise plays the equally important weight loss and health role that's on the other side of what we eat and what exercises we do. Typically, it's easy to ignore many aspects of how we eat or exercise, thus denying ourselves of the one thing that could make the difference in becoming our ideal weight and feeling great.

Furthermore, for someone who is eager to lose weight or follow a healthier diet, it is tempting to overdo the good stuff. We know the dangers of fad diets (and people have been following them for centuries) but we also need to understand the importance of moderation in all things - even healthy things.

What is too much of a good thing?

Weight loss experts says that the problem with overeating healthy foods is that it hampers your weight loss campaign, while health nutritionists believe in it being "too much of a good thing". To this aim, experts say there are four common mistakes people make when they switch to a healthier diet.

We have been told that too much of everything is bad, but does this maxim apply to healthy foods as well? The experts say it does. As in the case of anything else, going overboard with healthy, nutrient-rich foods is bad for you. Given below are some common errors that people are said to make when they switch to a healthier diet. If you want to reduce your waist size or maintain your weight, you would do well to ward off the temptation to overdo the good stuff.

• "Mistake 1" – It is whole grain, after all. I can eat it as much as I want. The first thing anyone starting on a weight loss program or switching to a healthier diet does is get rid of the unhealthy, calorie-rich white bread and replace it with healthier, whole wheat bread.

  This is all good, as whole wheat bread is a much healthier option than white bread (unless you want to go the wheat-free or gluten-free route). However, the number of calories in one slice of whole wheat bread is approximately same as those in a slice of white bread. So, if you binge on whole grain bread or other whole grain products, you will end up consuming more calories than you should, which is not good for your weight loss efforts.

  At this point, you may have two questions in your mind:

  1. Why is whole wheat bread considered healthier than white bread when both have the same number of calories?
  2. How much is too much?

  It is not fewer calories, but the higher quantity of, and type of fibre present in whole wheat products that make them a better choice.

  There are two types of fibre - soluble fibre and insoluble fibre. Both are important for good health, but the latter, which is present in abundance in whole grain and whole grain products, is more beneficial for people who want to lose weight.

  Insoluble fibre promotes satiety, making you feel full faster. So, when you consume foods rich in insoluble fibre, such as whole wheat grain bread, you eat less, which augurs well for your weight loss program.

  Now coming to the second question. According to health experts, an adult can meet his/her daily whole grain requirements by eating 3 'ounce-equivalents' of whole grain foods, such as whole grain wheat bread. A cup of cereal or a slice of bread weighs almost an ounce. So, someone who wants to lose a few pounds should avoid eating more than three slices of whole wheat bread a day.

• "Mistake 2" - What could be healthier than a cereal breakfast? Whether it is the infomercials or something else, the popular perception is that nothing could be healthier than a bowl of cereal for breakfast. However, perceptions, even popular ones, can be wrong.

  Some experts emphasise that cereal is a good breakfast choice, but it is not the healthiest option - at least not until you pair it with a protein-rich food.

  Cereals are easily digestible. So, while they make you full early, they cannot keep you full for a longer duration. The solution is to add protein to your breakfast meal. A meal comprising of good carbs and 15g-20g of protein, experts agree unanimously, is the healthiest option in the morning.

  Good carbs make you full early, while protein keeps you full for a longer duration since it takes a longer time to digest. To meet your protein requirements, experts suggest you have a cup of lentils, pinto beans, or garbanzo beans with a bowl of cereal in the morning.

  Breakfast as we know it didn't exist for large parts of history, however, and if you don't like the sound of eating beans on your toasted cornflakes, there is another school of thought that says people should skip breakfast altogether (ignoring conventional wisdom that it is the most important meal of the day), or skip the protein. This is because of research that has shown to reveal how intermittent fasting and proper timing of meals can help you achieve weight loss. But some believe skipping breakfast will just make you fatter, bad tempered, and generally less healthier.

• "Mistake 3" - Going nuts over nuts. Nuts are healthy, we all know that. However, what you may not know is that they are extremely high in calories. So, if your dream is to look attractive in a body-hugging T-shirt and jeans, do not exceed the daily recommended serving of nuts.

  Among nuts, raw pistachios are the best choice for someone who is trying to keep a tab on his/her waistline. Experts recommend that you not eat more than two servings of pistachios a day - one serving is equivalent to 16 nuts. If, for some reason, pistachios are not your thing, don't have more than one ounce of other nuts. This is because they contain a lot more calories than pistachios.

  Furthermore, Brazil nuts (like bananas and sunflower seeds) are also purported to be naturally radioactive. But while extensive studies have yet to be conducted, the amount of radiation in a Brazil nut (and other foods) is still small when compared to radiation encountered in everyday life, and it's not believed to pose any serious health risk, regardless of the quantities ingested.

• "Mistake 4" - Reaching out for a protein bar every few hours. There are a few things you must know about protein bars if you love them and want to lose weight:
  1. Not all protein bars are good. Some contain as much as 300 calories- equivalent to what a full meal offers you.
  2. A healthy snack or meal is always a better choice than a protein bar.

  For someone who wants to lose weight, protein bars are useful only when time is a constraint. Avoid protein bars as much as possible, and, if you must have them, pick the ones with fewer calories.

Another factor about too much of a good thing, is what is too much for us personally. For instance, although homoeopathy as an alternative to conventional medicine to cure ills has been decried because of its treatment of illnesses with low dosage "like with like" remedies, its view of considering the totality of the patient's symptoms as well as the patient's personal traits, physical and psychological state, and life history is arguably a sound one.

In Britain, we even have politicians supporting homoeopathy, despite many experts doubting its effectiveness. Modern advocates of homoeopathy have suggested that "water has a memory" - that during mixing the substance leaves an enduring effect on the water, perhaps a "vibration", and this produces an effect on the patient. However, nothing like water memory has ever been found in chemistry or physics, and scientists that have tried have been debunked by their peers.

Does water have memory and can it heal?

Those interested in the properties of water say it is the most amazing yet least studied substance in the world. Some have described the properties of water as miraculous. Dr. Masaru Emoto's work with water crystals claims that human consciousness has an effect on the molecular structure of water. He has suggested that water can be affected by - thus "remembering" - positive and negative energies. However, Emoto's work is widely considered pseudoscience by professionals, and he has criticised for going directly to the public with misleading claims that violate basic physics, based on methods that fail to properly investigate the truth of the claims.

Even though this area is fraught with controversy, some say that if water has memory, as its main component is hydrogen, then the whole universe would have memory. It is thought that hydrogen was born between 100 and 1,000 seconds after the big bang. It makes up 75% of the known mass of the universe, and is said to be part of the missing mass equation.

Moreover, water is clearly one of the most important factors in terms of what you put into our body, simply because without it we will die within a few short days. You may know that two-thirds of our body is water, but did you know that in terms of the number of molecules, our body actually consists of over 99% water molecules? Thus if water has memory, then this aids the theory of cellular memory.

Do our cells remember?

Dr. Gerald Pollack, professor of bioengineering at the University of Washington, has developed a theory of water that has been called revolutionary, in which he claims that water is actually part of our cell structure. The researcher has spent the past decade convincing worldwide audiences that water is not actually a liquid as we know it, while detailing how the water in our cells impacts our health. In a nutshell, the water in each of your cells achieves its ordered structure from energy obtained from the environment, typically in the form of electromagnetic radiation, including sunlight and infrared heat.

The plasticity of genes.

Dr. Pollack's theory goes that if we don't have properly structured water in our cells, it can impact the functioning of the much larger protein molecules (and others) that are interfacing with it. One way of restructuring water is to use infrared radiation (heat). The Sun also emits this wavelength, which may be yet another reason why sun exposure has such profound health benefits and just feels good through and through. Interestingly, the human body also emits radiation within the ideal range, which may explain why simple physical contact, including "hands-on healing", can contribute to improved health.

Another way to structure water is to use light. Light therapy has been used for years to remedy various maladies, such as depression and jaundice, for example. But it's only now that scientists say they are beginning to understand why such therapies work. Clearly, one of the primary health benefits of sun exposure and UVBs is that it makes your body create vitamin D, which scientists say is absolutely crucial for optimal health. But the fact that Dr. Pollack argues it also helps structure the water within our cells may be yet another contributing factor. After all, the body is a conglomerate of symbiotic relationships.

But too much intervention from science into our foods, and food chain, might not be such a good thing, either. Sometimes prescribed medicines have made bugs resistant, creating superbugs, while fertilising crops and genetically modifying them to be weed resistant has also brought its own share of problems.

Should we be wary of GMO foods?

A few critics are saying there is evidence of a brand-new microscopic bug that never existed before in nature turning up in animal feed used to fatten up the commercial meat we eat. Semi-comically termed as a "Frankenbug", critics say it has been clearly linked to infertility and miscarriage in cattle, horses, pigs, sheep, and poultry.

Professor Don M. Huber, from America's Purdue University and a member of the United States government's own USDA National Plant Disease Recovery System said the pathogen has evolved because of GMO (genetically modified organism) crops. However, the American government considers such crops safe, but, as if that weren't enough, crops modified to be weed resistant with the weed-killer glyphosate actually promotes these kinds of pathogens, or Frankenbugs. Glyphosate has been found to kill human placental cells at concentrations below what's been approved by regulators.

These new microscopic bugs - that didn't exist until GMO crops were created - can hurt plants, remove the plants' nutrients, and hurt the animals that eat the crops, too. Professor Huber says the new pathogen increases in soil treated with glyphosate, then gets taken up by plants, which gets transmitted to animals via their feed and goes into you when you eat the plants and meat. In effect, eating these crops could mean we have lab-created bugs inside of us.

Maintain optimal vitamin B3 levels for superbugs

The term "superbug" came into use regarding infections with a certain class of bacteria called methicillin resistant Staph aureus. The bug is not new - it's been around for a very long time - it's just morphed into a new, highly resistant form.

Though the research on B3 is fascinating and can lead to less dependence on antibiotics in treating staph infection, the megadoses that experts have used on superbugs with success are far higher than that normally in the human diet. Taking these high, therapeutic doses should be done only under medical supervision.

Maintaining optimal levels of vitamin B3 will help boost your immune system on a daily basis so that you can fight staph infections more easily. Include these foods in your diet everyday to ensure beneficial B3 levels: beef, chicken, fish, and fortified cereals. Also, a good B complex formula can fill in dietary gaps, if necessary, but some believe foods function better for human health than chemically created vitamin supplements.

Some experts suggest that if you come down with a staph infection that requires antibiotics, boosting your intake of B3 for a short while could help you get rid of the infection faster, more effectively. However, talk to your doctor about supplementing with B3, and just how much you should take, under his supervision to avoid toxicity.

Some suggest a guided course in healthy lifestyle mastery should be the first step to reversing chronic illness, not the last step when all medicines seem to fail. With such an approach it's hoped to reverse the direction of illness, which few medications seem to be able to do.

Therefore, in regards to your long-term health and to feeling good, it is very important to eat healthy. And if we throw an important health breakthrough into the equation here, it might give us pause about consuming meals high in fat. One single high-fat meal can cause physical stress on the body. So, studies show that a high fat meal should worry us even if we're not afraid of obesity.

Toxic meals can cause stress

The effects of stress impact our health in many different ways. Stress is your body's physical response to events that make you feel threatened or upset. When you sense danger - whether it's real or imagined - your body goes into an automatic stress response known as "fight-or-flight".

Your nervous system responds to these "threats" by releasing a flood of stress hormones, including adrenaline and most importantly, cortisol. These hormones put your body into high-action gear. Your heart pounds faster, your muscles tense, your blood pressure rises. You're ready to defend yourself or flee.

The trouble begins when this crisis-like response becomes your body's normal response, and the cortisol keeps running on high. At this point, the same cortisol that protects and prepares you becomes your worst enemy.

Cortisol turns toxic when too much cortisol constantly floods your system, and your body lives in perpetual "emergency mode". Your cortisol now wreaks havoc on basic life functions.

• You breathe faster, and your senses heighten. Your mood, energy, appetite, ability to control weight, sleep, and brain function are compromised.
• If you can't manage cortisol, managing stress is like pushing a 100-pound boulder uphill - it's nearly impossible and eventually it will roll right over the top of you.
• Long-term stress is linked to a host of age-accelerating health concerns, from cardiovascular to blood sugar issues.

Read about natural stress-busters.

In research studies comparing high-fat meals to low-fat meals has shown that incredibly, even one dinner high in fat leaves the heart prone to the effects of stress. Consider a breakfast many of us enjoy each day: sausages, hash browns, and eggs. This right there, before the body has barely woken up, can spike blood pressure and damage blood vessels. Although many nutritionists do recommend such breakfasts for their protein content, especially for those individuals with an extensive exercise regimen, at least one study has shown that when it comes to high sugar and high fat, the latter is far worse for one's health.

Why has Sweden dismissed a low-fat diet?

Published in the Journal of Nutrition (2007 Apr; 137(4): 935-9; Jakulj, F et al., "A high-fat meal increases cardiovascular reactivity to psychological stress in healthy young adults") this study involved two groups of people, where researchers compared two styles of breakfast to see what the stress response would be.

1. High-fat meal (from McDonalds):
   • Egg McMuffin
   • Sausage McMuffin
   • Hash brown patties (two)

   This contained 820 calories, 42 g of fat (17 g saturated), and 270 mg of cholesterol.

2. Low-fat meal:
   • Kellogg's Frosted Flakes (with skimmed milk)
   • Yoghurt (fat-free)
   • Orange juice
   • Froot Loops fruit bar

   This had to contain lots of sugar to boost the calorie count to 830; it also included 15 mg of cholesterol.

The study included 30 young adults who fasted for 10 hours, and then ate one of the two meals. A week later, they ate the other meal. After each session, they went through basic mental and physical stress tests. These included a stressful maths test, a public speaking activity, and holding an arm in ice water. Their heart responses were measured.

It didn't matter what task, the hearts of those eating high-fat meals bore the brunt of these stress tests. Ironically, people who are stressed out often cope by a quick, satisfying high-fat meal (often fast food). But in fact, this choice has made the stress worse.

Although high sugar intake is just as bad, this study seems to suggest when it comes to stress, meals with high fat content outrank sugary content. Even though in terms of obesity the new way of thinking is that our negative view of dietary fat is unjust and damaging to our health (it depends on what type of fat we consume) adherents to the former view would suggest that an ideal breakfast, for the record, would include fibre, low-fat dairy, and fruit.

We are often advised that we should nourish and nurture our body with the proper nutrition, exercise, recreation, sleep and relaxation techniques. And the advice often tops food at the top of the list - especially when it comes to stress. But can we really use our diet to slash our stress?

Food is as powerful as drugs.

Stress may often drives us to reach for sugary treats like ice cream and cookies, or savoury ones like pizza and French fries, but these will only fan the fire further. Experts say what you need when you're under stress are foods carefully chosen to support your body's biological and emotional desire for calm, comfort and balance.

These foods do exist, and many of them are quite tasty. If you need stress relief urgently, adding the 10 foods listed below to your diet is believed to help you get back to a state of zen. Eat these foods for stress relief:

1. Asparagus: Folic acid is a B vitamin known for its role in keeping your mood stabilized, and reducing feelings of depression, anxiety and irritability. Asparagus is an excellent source of this stress-busting nutrient.
2. Salmon: Stress increases your body's production of inflammatory hormones called cytokines. Healthy omega-3 fats, which are found in salmon, not only help reduce the production of cytokines but also have been found to cut stress and anxiety levels by up to 20 percent. Omega-3 fats have also been found to help boost mood and relieve depression.
3. Nuts; Nuts are a rich source of magnesium (you can get close to 25 percent of your recommended daily value from eating just one-quarter cup of almonds), which is often called nature's "stress-buster". Although it's already been mentioned that we can have too much of a good thing, this mineral not only helps your muscles relax and helps you cope with stress, it also can lead to headaches and fatigue if you don't get enough - which will only make your stress worse. Spinach is another excellent source of magnesium.
4. Blueberries: Blueberries contain lots of antioxidants, including vitamin C. This nutrient has been found to help your body manage stress more effectively by reducing your body's production of stress hormones. It may also help to boost your immune function so that you’re better able to fight of stress-related illnesses.
5. Beef: A lean hamburger or a grass-fed steak may be just the ticket when you’re feeling stressed, as beef is loaded with zinc, a mineral that helps keep your mood stabilised. Low zinc intake has been linked with higher measures of depressive symptoms, while eating more zinc may help to buffer the impacts of stress on your mood.
6. Whole Grains: A bowl of oatmeal or a slice of hearty whole-grain bread may give your mood a boost, as complex carbohydrates such as these may help to boost your serotonin levels, which are associated with positive mood and emotional well-being. They also contain B vitamins, which are well known for helping to calm your nerves.
7. Mushrooms: Mushrooms, such as crimini, portabella and white mushrooms, are an excellent source of the antioxidant selenium, which not only fights oxidative stress but low levels have been linked to a higher risk of depression, anxiety and fatigue.
8. Seaweed: Next time you're ordering sushi, add a seaweed salad to your order. These "veggies of the sea" are packed with iodine, too little of which it's said can lead to depression and fatigue. It also contains stress-fighting magnesium and B vitamins, including pantothenic acid, which is so important for the health of your adrenal glands (pivotal in your body's stress response) that it's often known as the "anti-stress" vitamin.
9. Broccoli: A plate of steamed broccoli, or even some home-made cream of broccoli soup, helps zap stress and anxiety because it's loaded with B vitamins like folic acid. Broccoli is also a good source of calcium, which may help with mood swings, depression, irritability and anxiety, particularly when it's related to PMS (premenstrual syndrome).
10. Cottage cheese and fruit: Cottage cheese gives you a hearty dose of both mood-stabilizing calcium and protein to help keep your blood sugar levels steady. Adding in some fruit, such as vitamin-C-rich oranges or berries, gives you extra protection against the chronic effects of stress, as the vitamin C helps inhibit the release of stress hormones.

Some experts also recommend easing stress by harnessing the power of the Sun. You know how good it feels when the sun warms your skin? It's like getting a warm hug that instantly soothes away your stress, anxiety and worry. This is because of a specific wavelength of light known as far infrared rays (FIR).

Unlike ultraviolet rays that are associated with sunburn and skin cancer, experts in this field reassure us that FIR is safe and will not burn your skin. What it will do is penetrate deep into your body, and while you cannot see FIR with your naked eye, you can feel it as a source of heat.

The thermal effect of deep heat on your tissues causes blood vessels in capillaries to dilate, which improves blood circulation and promotes pain-relief healing and stress-relieving feelings of wellness. Some have suggested using certain aids, such as FIR heating pads, which allows you to harness the relaxing, healing power of the Sun at a time suitable to you. Keep in mind that low budget heating pads can potentially cause other health issues or irritate skin, so seek professional advice before use of any alternative aids.

Relieving stress will help you function at a healthier level, and when placed in the context of balancing your lifestyle, it will mean good health last longer. It bears repeating finally, that nothing can influence your levels of avoidable illnesses and inflammation as much as your daily lifestyle choices.

If you are suffering the negative effects of chronic illness, establish a consistent sleep and wake pattern, hold your level of recreational stimulants to a minimum or exclude them altogether, eat healthy meals, reduce stress, and get just the right amount of exercise and rest. Also, don’t sweat (or stress out over) the small stuff. Remember we all have to function. It's part of daily living. So let's function well, and with love.

Yours in love,