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What a bad night’s sleep really does to your body

Dr Sara Gottfried is, in her own words, an “under sleeper”. In our over-caffeinated, over-worked and gadget-addicted society, she’s far from alone: researchers from Oxford, Cambridge, Harvard, Manchester and Surrey universities have found people are sleeping almost two fewer hours a night than they were in the 1960s – and our health is deteriorating as a result.

“We are the supremely arrogant species; we feel we can abandon four billion years of evolution and ignore the fact that we have evolved under a light-dark cycle,” says Oxford University’s Professor Russell Foster, who worked on the study. “What we do as a species, perhaps uniquely, is override the clock. And long-term acting against the clock can lead to serious health problems.” These problems include an increased risk of cancer, heart disease, type-2 diabetes and obesity.

“Under-sleeping is the next sugar – it’s a health time bomb,” says Dr Gottfried, who says just about every aspect of modern living is stealing our sleep. “Our lives are more hectic than ever, more people live in cities where they’re less attuned to light-dark cycles, we binge-watch TV shows, tablets emit sleep-disrupting blue light all evening, and it’s become normal for our bosses to email us at 9pm (they never could 20 years ago). What it means to be available has changed and our sleep is suffering.

“Screens aren’t the only culprits either – ecological fluorescent light bulbs or LED lights emit more blue light than old-school light bulbs.”

Dr Gottfried says artificial light has a hugely disruptive effect on our body clocks. Linked to our circadian rhythm, which regulates cell regeneration, brainwave activity, hormone production and the regulation of glucose and insulin levels, it naturally adjusts to daylight and darkness. To stay healthy, we should still be sleeping like our ancestors by going to bed at sunset and waking at sunrise – a pattern all but dispensed with in the modern world.

“If we deprived ourselves entirely of sleep we wouldn’t live much longer than if we deprived ourselves of water, and five times quicker than if we stopped eating”, says sleep consultant Dr Neil Stanley. “In over one million years of evolution, our sleep needs remain the same.”

So how much shut-eye do we actually need? This Friday, March 17, is World Sleep Day – so there’s never been a better time to ask the question.

“The eight hour thing is a myth,” says Dr Stanley. “Sleep needs are like height – different for everybody and down to genetics. Just like there are tall and short people, there are people who need fours hours a night and others who need 11. You cannot train yourself to need less sleep and if you frequently go without your required hours you’ll do yourself harm.” The way to tell if you are getting enough is simple, he says. “If you feel awake and alert during the day, yes. If you feel sleepy in the day, no. And there’s a difference between feeling tired and feeling sleepy; the latter means literally wanting to sleep during the day.”

The ramifications of insufficient sleep are quickly felt: studies show that just one night without proper rest quadruples your risk of catching a cold. It “suppresses immunity. You’ll have less motivation, less empathy, slower reaction times, poor concentration and increased appetite,” Dr Stanley adds. Researchers from Pennsylvania State University found getting fewer than six hours’ sleep a night causes your levels of the hormone ghrelin, which signals hunger, to go up and levels of leptin, the sense of fullness hormone, to drop. When you’re tired you’ll feel hungry, then, but never full.

“Long term, regularly shaving an hour or more off your required sleep increases your risk of certain cancers, diabetes, Alzheimer’s, obesity, cognitive decline, depression and heart disease.” A study from Harvard Medical School found that people who sleep fewer than five hours a night for five consecutive years have a 300 per cent greater risk of hardened arteries. “There is not one single good thing about poor sleep,’ says Stanley, “yet we live in a society that at best disregards it and at worst, views getting by on very little as a badge of honour.”

Dr Gottfried says that while you may think you can get by on little sleep, the truth is only three per cent of the population has the short-sleep gene (known as DEC2). “I would stay up for 36 hours at a time during my medical training, surviving on coffee,” she recalls. “But coffee – like anything else that delays sleep – is a high interest loan and eventually your body will call that loan in.”

Gottfried says the brain is the organ most impacted by poor sleep and that in the last ten years neuroscience has shown a lack of the stuff can both change and age your brain. Good sleep, however, ‘shampoos’ your brain and ‘washes away’ ageing toxins. “During sleep, the space between brain cells expands 60 per cent more than when you’re awake,” she says. “This allows the brain to flush out built-up toxins with cerebral spinal fluid, the clear liquid surrounding the brain and spinal cord. It’s called the glymphatic system and this system works better when you’re sleeping on your side, rather than back or tummy.”

Then of course there’s ageing; according to research from the Harvard School of Public Health sleeping five or fewer hours a night equates to ageing an extra four to five years. “There’s a reason it’s called beauty sleep,” says Dr Gottfried. ‘From personal experience it’s pretty dramatic how different my face looks when I’m tired. I look more pale and my face becomes puffy.’

So can a Sunday morning lie-in repay the sleep debt of the tumultuous week beforehand? “Yes, but it requires a mindset change,” says Dr Gottfried. “In the past, I’ve racked up gigantic sleep debts and have gained weight, become stressed and felt stiff and older than my years as a result. Now I view sleep as a non-negotiable and even though I have two children, a husband and a job, I no longer ‘steal’ from my sleep in order to fit everything in.”

She says little and often is key with repaying sleep debt rather than trying to catch up in one large chunk, as binge sleeping disrupts your body clock. “Naps also help and a 20-minute daytime nap is the equivalent of an hour at night.” Another tip is batch cooking: “Every working person will know that cooking a fresh meal in the evening – and washing up afterwards – cuts into sleep. So now I soften my expectations and grab something quick, or I batch cook and eat heated leftovers. This small thing gives me an hour more sleep every night of the week.”

Dr Guy Meadows, Clinical Director of The Sleep School says; “A small sleep debt is easily repaid with an early night. But if you’ve raised children, travelled a lot for work or suffered with insomnia, you’ll have a bigger sleep debt. Worse still, you may have become a bad sleeper, which makes the debt bigger.

“I tell the bad sleepers in my sleep clinic to stop chasing sleep, as this drives it further away. If you ask a great sleeper how they get to sleep, they’ll say ‘nothing’. If you ask a bad sleeper how they do it, they’ll give you a long list that includes warm baths and lavender pillow mist. My theory is that often the ways we try to chase or control our sleep is part of the problem. Try to be almost thoughtless about it.

“Sleep is what makes us brilliant because it’s the most natural powerful performance enhancer known to humankind. It’s time we started treating it as such.”

The Seven Surprising Benefits of Sleeping Naked

Good news, fans of sleeping in the nude: there is an excuse to air yourself at night-time.

According to a study in 2015 by the National Institute of Child Health and Human Development, Maryland, and Stanford University, sleeping in boxer shorts or PJs could damage sperm production and harm the chances of having a baby.

Tight boxers are the biggest offenders here – they increase the temperature of the testicles, which can cause the quality of a man’s sperm to decrease. Ditching them in favour of loose underwear during the day and nothing at night can bring about a 25pc increase in sperm quality, according to the research.

In truth, this is only the latest in a long line of scientific endeavour that suggests going commando at night really is the way forward …

You’ll get a better quality of shut-eye

Most sleep experts agree that wearing your birthday suit at night helps your body to regulate its temperature – which results in better, deeper, happier sleep. This is because your body temperature falls once you’re asleep; a process that can be disrupted by warming underwear or pyjamas (or your shirt and trousers after a night down the pub…).

You might lose weight

Seriously. If your body is too hot while you sleep, it won’t release much human growth hormone, which is the trigger it uses to repair cells. Instead, your cortisol (stress hormone) level will stay high, causing a night-time spike in insulin.

Effectively, your body remains in ‘panic’ mode rather than ‘healing’ mode, and chooses to store fat rather than burn it – which is why researchers at the University of Warwick found that insufficient sleep is linked to diabetes and heart disease.

You’ll look younger …

… or at least, you’ll age better. The same human growth hormone that helps you burn fat is also known as your body’s anti-aging agent. By repairing your cells, it helps to smooth over skin lesions, spots, and even wrinkles.

You’ll enjoy a happier love life

Ok, this one isn’t for singletons – but for those who share a bed with a loved one every night, going nude in the land of nod could result in a more content relationship.

According to one survey of 1,000, 57 per cent of nude sleepers reported being happier with their relationship, compared to just 48pc of clothing-clad catnappers.

Perhaps unsurprisingly, the key is believed to be in the skin-on-skin contact, which triggers the release of the ‘feel good’ hormone oxytocin. As a result, you feel happier, more connected to your partner, and – yes – more likely to be interested in sex.

You’ll dodge fungal infections

Whereas pyjamas or boxers promote the dreaded ‘sweaty nads syndrome’, sleeping in the buff helps to let your crown jewels breathe – which means you’ll be less likely to suffer from fungal infections such as jock strap itch.

“Keeping the area cool, dry, clean and “aired” at night will help to reduce the overheating that promotes this – especially in summer,” Dr Sarah Brewer told Mail Online earlier this year.

You’ll save money

Embrace nude sleeping and never again will you have that Autumnal sinking feeling when you reach for last year’s trusty PJs only to realise that they are just too fetid to be reintroduced into your daily existence.

11 Best Flu Remedies Backed by Scientific Studies

Uh-oh… you’re feeling those dread signs of a flu bug. Some of us, upon feeling that tickle deep in the throat, will opt for flu remedies involving a prescription for the anti-viral med Tamiflu, but is it really worth it? And is it more effective than home flu remedies?

Studies show that Tamiflu may shorten the length of a flu by only a day or so—and to do so, it must be taken within the first 48 hours of flu onset in the patient. This means that if you don’t get to the doctor fast enough, Tamiflu, among the best flu medicine available, will not help you at all.

Furthermore, as with any prescription medication, there can be side effects with the Tamiflu flu treatment. Among them: nausea, vomiting, diarrhea, headache, coughing, and other respiratory symptoms—the same symptoms you’ll experience with the flu. And in the end, you might just be told to go home, rest, drink fluids, and use over-the-counter and home remedies to soothe your flu symptoms. Now how much did I pay for that advice?

Home Flu Remedies: Treatment Is Available—and Backed by Science

Fortunately, you do have other options to treat the flu at home—there are effective and natural flu remedies you can utilize at home, and we discuss them below. One major advantage of using one or more of these home flu remedies is that you can begin your treatment protocol much sooner than if you wait to go to the doctor.

Most people think for the first day or two that they just have a cold. Often, by the time they finally determine it’s the flu, schedule an appointment, and get into the doctor’s office, the virus has fully manifested itself. But with these natural remedies for cold and flu, you can begin your treatment protocol immediately upon feeling that scratchy, sore throat, runny nose, cough, and/or body aches.

If it’s just a cold virus, these home flu remedies will help it as well. And by getting your flu treatment going immediately, it will lessen the flu symptoms dramatically and shorten the duration.

Here are the top natural home remedies for the flu. You should have one or more of these in your medicine cabinet before the flu or that cold hits you.

1. Oregano oil for flu and cold

Traditional healers since ancient times have used oregano extract as a natural remedy to treat respiratory issues such as coughs, colds, flu, sore throats, and bronchitis. Based on notable research studies, the volatile oils in oregano (thymol and carvacrol) have antiviral, antibacterial, and anti-inflammatory properties.

In addition, oregano oil can help calm down stomach upset and aid in digestion by stimulating bile flow. Therefore, symptoms of nausea, vomiting, and diarrhea can be remedied by using the oil. Oregano oil is also one of the best home remedies for flu because it promotes sweating, which makes it useful to bring down a fever.

When shopping for oregano oil supplements, try to find P73 oregano. Wild Oregano P73 stands for “polyphenol 73 percent” and is a specific blend of several high-grade medicinal wild oreganos. P73 oregano is also a rich source of natural vitamins and minerals—calcium, magnesium, phosphorous, zinc, boron, potassium, copper, and manganese—all of which help boost immunity.

The adult dosage for P73 oregano oil flu treatment is anywhere between 3 to 20 drops, four times per day. Be sure to check the manufacture’s specific dosing instructions.

Typically, you’ll put 3 to 10 drops in a tablespoon of water; swish it around your mouth and under your tongue for 20 to 30 seconds, then swallow. Repeat this 3- to 10-drop dosage in water once again so the combined two mouthfuls will give you 6 to 20 total drops of oregano. You’ll want to do this four times per day and continue every day until flu symptoms subside.

For children 6 to 10 years old, 1 to 3 drops mixed with juice or water once per day will suffice. If the child is more than 10 years old, 1 to 3 drops with liquid 2 or 3 times per day is recommended.

The oil also can be used to clear lungs and bronchial passages by mixing it with a base of olive oil and rubbing it on the chest and aching muscles or by boiling it with hot water or adding it to a vaporizer to inhale the steam.

Be sure to read the label of any oil of oregano product other than Oregano P73. The primary component must be carvacrol. Other products may substitute with marjoram oil, which is not as effective for flu treatment.

2. NAC (N-acetyl L-cysteine)

Another one of the best flu remedies is N-acetyl L-cysteine, which comes from the amino acid L-cysteine. You can expect to find it sold under the name “NAC” on the Internet or at your local health food store.

Interestingly, NAC is most often used in hospitals to treat acetaminophen (Tylenol) poisoning because it binds the poisonous forms of acetaminophen that are formed in the liver. It is a powerful antioxidant that helps boosts immunity, reduces respiratory mucus and helps with breathing in various lung conditions.

Research has shown NAC can reduce both the duration and severity of the flu. In fact, in a large study of older adults, only 25 percent of those taking NAC experienced influenza-like episodes over a six month period, compared with 79 percent in the placebo group. The NAC dosage taken during the six-month study was 600 mg twice daily. Even those with flu symptoms experienced a significant reduction in illness severity and duration. All subjects tolerated the treatment well.

The study’s lead author, Dr. Silvio de Flora, commented that “Administration of N-acetyl L-cysteine during the winter appears to provide a significant attenuation of influenza and influenza-like episodes, especially in elderly high-risk individuals.”

Dr. Mark Stengler recommends the following dosage for flu treatment: “Take 600 mg twice a day for healthy adults, and half that amount for kids during the flu season to avoid the disease. And if you happen to get the flu despite your turbo-charged immune system, increase the [adult] dose to between 2,000 mg and 3,000 mg a day for up to a week.”

3. Olive leaf extract

Olive leaf extract (OLE) is an extremely powerful immune booster and flu treatment. The main constituent of olive leaf is the phytochemical oleuropein, and it is loaded with pharmacological activities including: antioxidant, anti-inflammatory, anti-cancer activities, antimicrobial activity, antiviral activity, and hypolipidemic (cholesterol-lowering) and hypoglycemic (blood sugar) effects.

Olive leaf extract can be found in capsules, oils and teas. For flu treatment at home, the capsules and teas work best. When buying a supplement, be sure it contains oleuropein. Adults and children can sip the tea several times per day. For the capsule dose, follow the manufacturer’s instructions.

4. Ginger flu remedies

Ginger root (Zingiber officinale) is an herbaceous perennial plant that produces the spice known as ginger, which naturally combats nausea and vomiting, making it an excellent flu treatment.

Ginger is so effective at reducing nausea that it is often used to combat the effects of chemotherapy. The National Cancer Institute funded a study involving 644 people who had experienced nausea after one cycle of chemotherapy.

Participants were randomly assigned to receive a placebo or ginger in capsule form once a day for 6 days. Participants rated their nausea on a 7-point scale, where 1 equals no nausea and 7 equals the worst possible nausea. By the end of the first day, patients who took the ginger (equivalent of one-quarter and one-half teaspoon of fresh or dry ginger) rated their nausea as 1 or 2 points, meaning they had no or very slight nausea. In contrast, those who took a placebo rated their nausea as 4 to 5 points, meaning they had a lot of nausea.

For flu treatment at home, you can buy ginger root in capsule, powder, or extracts. Follow the manufacturer’s dosing instructions. You can also buy organic ginger ale (with no corn syrup) or ginger teas; sip the ginger ale or tea throughout the day as tolerated. Homemade ginger recipes are easy as well.

Note: Do not take ginger root for flu treatment if you take medications for high cholesterol, diabetes, high blood pressure, or blood-thinners without consulting a healthcare professional.

5. Probiotics for flu treatment and prevention

Probiotics are beneficial bacteria that keep your gut healthy and strong, thus boosting your immune system. You should begin taking probiotics before you get the flu, especially if you have been in contact with someone who is ill. If your GI tract is not adequately defended, you are more likely to experience illness. Probiotics are especially helpful for children’s immunity, particularly during the winter months.

When selecting a probiotic, try to choose one that contains both the Lactobacillusand Bifidobacterium species of bacteria. Take the dosage recommended on the manufacturer’s bottle and double up on your dose to reduce stomach upset (nausea or diarrhea, for example).

6. How to cure the flu? Stay hydrated

One of the easiest and best flu remedies is to drink water as often as you can. If you have nausea or vomiting, take frequent small sips. Look for signs of dehydration; seek medical attention right away if you experience any of these symptoms, especially in children: dry skin, dry mouth, thirst, decreased urination, dark-colored urine, heart palpitations, muscle cramping, headaches, or decreased sweating.

7. Home Remedy for Flu? Lots of Honey, Lemon, and Tea

While you’re hydrating with water, keep a nice, hot cup of herbal tea at hand, and add organic honey and lemon not only for taste and vitamin boost, but to soothe a sore throat. Honey also is helpful in relieving your cough.

8. To prevent and treat flu, take immunity-boosting vitamins

You also may get a boost in essential vitamins and minerals from a daily multivitamin. Adults also may go for additional zinc, vitamin C, and vitamin D3 to boost immunity. And you’ll need B vitamins to help fight fatigue and weakness.

9. Penetrating heat for flu relief

For flu relief, keep a bottle of eucalyptus oil or Vicks VapoRub at hand. For helping to clear congestion, spread some of the oil or rub into a tissue or washrag; hold it up near your mouth and nose and inhale several times per day.

10. Best flu remedy? Wash your hands!

One of the quickest and easiest ways to fight the flu, notes the U.S. Department of Veterans Affairs, “is to clean your hands! Hand washing can help to protect you, your family members and others from spreading everyday illnesses at home, school, or work.”

11. Consider natural remedies for fighting the flu and boosting immunity

There are several other natural flu remedies that are aimed to boost your immune system when you’re sick. Some come with caveats (see notes below) and should be consumed only as needed for flu treatment—that is, while you have symptoms—and not on a regular basis:

  • Beta-glucan, found in baker’s yeast, mushrooms, and cereal grains.
  • Echinacea. (Note: While natural health advocates point to this herbal supplement as a way to fight the flu, the National Center for Complementary and Integrative Health, or NCCIH, says this: “Taking echinacea while you’re well may slightly reduce your chances of catching a cold. However, the evidence on this point isn’t completely certain. Currently, the NCCIH is funding research to identify the active constituents in echinacea and to study the effects on the human immune system of substances in bacteria that live within echinacea plants.)
  • Colloidal silver. (Note: Likewise, the NCCIH is conducting more research; see this page for information on side effects.)

Dr Sara Gottfried is, in her own words, an “under sleeper”. In our over-caffeinated, over-worked and gadget-addicted society, she’s far from alone: researchers from Oxford, Cambridge, Harvard, Manchester and Surrey universities have found people are sleeping almost two fewer hours a night than they were in the 1960s – and our health is deteriorating as a result.

“We are the supremely arrogant species; we feel we can abandon four billion years of evolution and ignore the fact that we have evolved under a light-dark cycle,” says Oxford University’s Professor Russell Foster, who worked on the study. “What we do as a species, perhaps uniquely, is override the clock. And long-term acting against the clock can lead to serious health problems.” These problems include an increased risk of cancer, heart disease, type-2 diabetes and obesity.

“Under-sleeping is the next sugar – it’s a health time bomb,” says Dr Gottfried, who says just about every aspect of modern living is stealing our sleep. “Our lives are more hectic than ever, more people live in cities where they’re less attuned to light-dark cycles, we binge-watch TV shows, tablets emit sleep-disrupting blue light all evening, and it’s become normal for our bosses to email us at 9pm (they never could 20 years ago). What it means to be available has changed and our sleep is suffering.

“Screens aren’t the only culprits either – ecological fluorescent light bulbs or LED lights emit more blue light than old-school light bulbs.”

Dr Gottfried says artificial light has a hugely disruptive effect on our body clocks. Linked to our circadian rhythm, which regulates cell regeneration, brainwave activity, hormone production and the regulation of glucose and insulin levels, it naturally adjusts to daylight and darkness. To stay healthy, we should still be sleeping like our ancestors by going to bed at sunset and waking at sunrise – a pattern all but dispensed with in the modern world.

“If we deprived ourselves entirely of sleep we wouldn’t live much longer than if we deprived ourselves of water, and five times quicker than if we stopped eating”, says sleep consultant Dr Neil Stanley. “In over one million years of evolution, our sleep needs remain the same.”

So how much shut-eye do we actually need? This Friday, March 17, is World Sleep Day – so there’s never been a better time to ask the question.

“The eight hour thing is a myth,” says Dr Stanley. “Sleep needs are like height – different for everybody and down to genetics. Just like there are tall and short people, there are people who need fours hours a night and others who need 11. You cannot train yourself to need less sleep and if you frequently go without your required hours you’ll do yourself harm.” The way to tell if you are getting enough is simple, he says. “If you feel awake and alert during the day, yes. If you feel sleepy in the day, no. And there’s a difference between feeling tired and feeling sleepy; the latter means literally wanting to sleep during the day.”

The ramifications of insufficient sleep are quickly felt: studies show that just one night without proper rest quadruples your risk of catching a cold. It “suppresses immunity. You’ll have less motivation, less empathy, slower reaction times, poor concentration and increased appetite,” Dr Stanley adds. Researchers from Pennsylvania State University found getting fewer than six hours’ sleep a night causes your levels of the hormone ghrelin, which signals hunger, to go up and levels of leptin, the sense of fullness hormone, to drop. When you’re tired you’ll feel hungry, then, but never full.

“Long term, regularly shaving an hour or more off your required sleep increases your risk of certain cancers, diabetes, Alzheimer’s, obesity, cognitive decline, depression and heart disease.” A study from Harvard Medical School found that people who sleep fewer than five hours a night for five consecutive years have a 300 per cent greater risk of hardened arteries. “There is not one single good thing about poor sleep,’ says Stanley, “yet we live in a society that at best disregards it and at worst, views getting by on very little as a badge of honour.”

Dr Gottfried says that while you may think you can get by on little sleep, the truth is only three per cent of the population has the short-sleep gene (known as DEC2). “I would stay up for 36 hours at a time during my medical training, surviving on coffee,” she recalls. “But coffee – like anything else that delays sleep – is a high interest loan and eventually your body will call that loan in.”

Gottfried says the brain is the organ most impacted by poor sleep and that in the last ten years neuroscience has shown a lack of the stuff can both change and age your brain. Good sleep, however, ‘shampoos’ your brain and ‘washes away’ ageing toxins. “During sleep, the space between brain cells expands 60 per cent more than when you’re awake,” she says. “This allows the brain to flush out built-up toxins with cerebral spinal fluid, the clear liquid surrounding the brain and spinal cord. It’s called the glymphatic system and this system works better when you’re sleeping on your side, rather than back or tummy.”

Then of course there’s ageing; according to research from the Harvard School of Public Health sleeping five or fewer hours a night equates to ageing an extra four to five years. “There’s a reason it’s called beauty sleep,” says Dr Gottfried. ‘From personal experience it’s pretty dramatic how different my face looks when I’m tired. I look more pale and my face becomes puffy.’

So can a Sunday morning lie-in repay the sleep debt of the tumultuous week beforehand? “Yes, but it requires a mindset change,” says Dr Gottfried. “In the past, I’ve racked up gigantic sleep debts and have gained weight, become stressed and felt stiff and older than my years as a result. Now I view sleep as a non-negotiable and even though I have two children, a husband and a job, I no longer ‘steal’ from my sleep in order to fit everything in.”

She says little and often is key with repaying sleep debt rather than trying to catch up in one large chunk, as binge sleeping disrupts your body clock. “Naps also help and a 20-minute daytime nap is the equivalent of an hour at night.” Another tip is batch cooking: “Every working person will know that cooking a fresh meal in the evening – and washing up afterwards – cuts into sleep. So now I soften my expectations and grab something quick, or I batch cook and eat heated leftovers. This small thing gives me an hour more sleep every night of the week.”

Dr Guy Meadows, Clinical Director of The Sleep School says; “A small sleep debt is easily repaid with an early night. But if you’ve raised children, travelled a lot for work or suffered with insomnia, you’ll have a bigger sleep debt. Worse still, you may have become a bad sleeper, which makes the debt bigger.

“I tell the bad sleepers in my sleep clinic to stop chasing sleep, as this drives it further away. If you ask a great sleeper how they get to sleep, they’ll say ‘nothing’. If you ask a bad sleeper how they do it, they’ll give you a long list that includes warm baths and lavender pillow mist. My theory is that often the ways we try to chase or control our sleep is part of the problem. Try to be almost thoughtless about it.

“Sleep is what makes us brilliant because it’s the most natural powerful performance enhancer known to humankind. It’s time we started treating it as such.”

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Good news, fans of sleeping in the nude: there is an excuse to air yourself at night-time.

According to a study in 2015 by the National Institute of Child Health and Human Development, Maryland, and Stanford University, sleeping in boxer shorts or PJs could damage sperm production and harm the chances of having a baby.

Tight boxers are the biggest offenders here – they increase the temperature of the testicles, which can cause the quality of a man’s sperm to decrease. Ditching them in favour of loose underwear during the day and nothing at night can bring about a 25pc increase in sperm quality, according to the research.

In truth, this is only the latest in a long line of scientific endeavour that suggests going commando at night really is the way forward …

You’ll get a better quality of shut-eye

Most sleep experts agree that wearing your birthday suit at night helps your body to regulate its temperature – which results in better, deeper, happier sleep. This is because your body temperature falls once you’re asleep; a process that can be disrupted by warming underwear or pyjamas (or your shirt and trousers after a night down the pub…).

You might lose weight

Seriously. If your body is too hot while you sleep, it won’t release much human growth hormone, which is the trigger it uses to repair cells. Instead, your cortisol (stress hormone) level will stay high, causing a night-time spike in insulin.

Effectively, your body remains in ‘panic’ mode rather than ‘healing’ mode, and chooses to store fat rather than burn it – which is why researchers at the University of Warwick found that insufficient sleep is linked to diabetes and heart disease.

You’ll look younger …

… or at least, you’ll age better. The same human growth hormone that helps you burn fat is also known as your body’s anti-aging agent. By repairing your cells, it helps to smooth over skin lesions, spots, and even wrinkles.

You’ll enjoy a happier love life

Ok, this one isn’t for singletons – but for those who share a bed with a loved one every night, going nude in the land of nod could result in a more content relationship.

According to one survey of 1,000, 57 per cent of nude sleepers reported being happier with their relationship, compared to just 48pc of clothing-clad catnappers.

Perhaps unsurprisingly, the key is believed to be in the skin-on-skin contact, which triggers the release of the ‘feel good’ hormone oxytocin. As a result, you feel happier, more connected to your partner, and – yes – more likely to be interested in sex.

You’ll dodge fungal infections

Whereas pyjamas or boxers promote the dreaded ‘sweaty nads syndrome’, sleeping in the buff helps to let your crown jewels breathe – which means you’ll be less likely to suffer from fungal infections such as jock strap itch.

“Keeping the area cool, dry, clean and “aired” at night will help to reduce the overheating that promotes this – especially in summer,” Dr Sarah Brewer told Mail Online earlier this year.

You’ll save money

Embrace nude sleeping and never again will you have that Autumnal sinking feeling when you reach for last year’s trusty PJs only to realise that they are just too fetid to be reintroduced into your daily existence.

0 comments

Uh-oh… you’re feeling those dread signs of a flu bug. Some of us, upon feeling that tickle deep in the throat, will opt for flu remedies involving a prescription for the anti-viral med Tamiflu, but is it really worth it? And is it more effective than home flu remedies?

Studies show that Tamiflu may shorten the length of a flu by only a day or so—and to do so, it must be taken within the first 48 hours of flu onset in the patient. This means that if you don’t get to the doctor fast enough, Tamiflu, among the best flu medicine available, will not help you at all.

Furthermore, as with any prescription medication, there can be side effects with the Tamiflu flu treatment. Among them: nausea, vomiting, diarrhea, headache, coughing, and other respiratory symptoms—the same symptoms you’ll experience with the flu. And in the end, you might just be told to go home, rest, drink fluids, and use over-the-counter and home remedies to soothe your flu symptoms. Now how much did I pay for that advice?

Home Flu Remedies: Treatment Is Available—and Backed by Science

Fortunately, you do have other options to treat the flu at home—there are effective and natural flu remedies you can utilize at home, and we discuss them below. One major advantage of using one or more of these home flu remedies is that you can begin your treatment protocol much sooner than if you wait to go to the doctor.

Most people think for the first day or two that they just have a cold. Often, by the time they finally determine it’s the flu, schedule an appointment, and get into the doctor’s office, the virus has fully manifested itself. But with these natural remedies for cold and flu, you can begin your treatment protocol immediately upon feeling that scratchy, sore throat, runny nose, cough, and/or body aches.

If it’s just a cold virus, these home flu remedies will help it as well. And by getting your flu treatment going immediately, it will lessen the flu symptoms dramatically and shorten the duration.

Here are the top natural home remedies for the flu. You should have one or more of these in your medicine cabinet before the flu or that cold hits you.

1. Oregano oil for flu and cold

Traditional healers since ancient times have used oregano extract as a natural remedy to treat respiratory issues such as coughs, colds, flu, sore throats, and bronchitis. Based on notable research studies, the volatile oils in oregano (thymol and carvacrol) have antiviral, antibacterial, and anti-inflammatory properties.

In addition, oregano oil can help calm down stomach upset and aid in digestion by stimulating bile flow. Therefore, symptoms of nausea, vomiting, and diarrhea can be remedied by using the oil. Oregano oil is also one of the best home remedies for flu because it promotes sweating, which makes it useful to bring down a fever.

When shopping for oregano oil supplements, try to find P73 oregano. Wild Oregano P73 stands for “polyphenol 73 percent” and is a specific blend of several high-grade medicinal wild oreganos. P73 oregano is also a rich source of natural vitamins and minerals—calcium, magnesium, phosphorous, zinc, boron, potassium, copper, and manganese—all of which help boost immunity.

The adult dosage for P73 oregano oil flu treatment is anywhere between 3 to 20 drops, four times per day. Be sure to check the manufacture’s specific dosing instructions.

Typically, you’ll put 3 to 10 drops in a tablespoon of water; swish it around your mouth and under your tongue for 20 to 30 seconds, then swallow. Repeat this 3- to 10-drop dosage in water once again so the combined two mouthfuls will give you 6 to 20 total drops of oregano. You’ll want to do this four times per day and continue every day until flu symptoms subside.

For children 6 to 10 years old, 1 to 3 drops mixed with juice or water once per day will suffice. If the child is more than 10 years old, 1 to 3 drops with liquid 2 or 3 times per day is recommended.

The oil also can be used to clear lungs and bronchial passages by mixing it with a base of olive oil and rubbing it on the chest and aching muscles or by boiling it with hot water or adding it to a vaporizer to inhale the steam.

Be sure to read the label of any oil of oregano product other than Oregano P73. The primary component must be carvacrol. Other products may substitute with marjoram oil, which is not as effective for flu treatment.

2. NAC (N-acetyl L-cysteine)

Another one of the best flu remedies is N-acetyl L-cysteine, which comes from the amino acid L-cysteine. You can expect to find it sold under the name “NAC” on the Internet or at your local health food store.

Interestingly, NAC is most often used in hospitals to treat acetaminophen (Tylenol) poisoning because it binds the poisonous forms of acetaminophen that are formed in the liver. It is a powerful antioxidant that helps boosts immunity, reduces respiratory mucus and helps with breathing in various lung conditions.

Research has shown NAC can reduce both the duration and severity of the flu. In fact, in a large study of older adults, only 25 percent of those taking NAC experienced influenza-like episodes over a six month period, compared with 79 percent in the placebo group. The NAC dosage taken during the six-month study was 600 mg twice daily. Even those with flu symptoms experienced a significant reduction in illness severity and duration. All subjects tolerated the treatment well.

The study’s lead author, Dr. Silvio de Flora, commented that “Administration of N-acetyl L-cysteine during the winter appears to provide a significant attenuation of influenza and influenza-like episodes, especially in elderly high-risk individuals.”

Dr. Mark Stengler recommends the following dosage for flu treatment: “Take 600 mg twice a day for healthy adults, and half that amount for kids during the flu season to avoid the disease. And if you happen to get the flu despite your turbo-charged immune system, increase the [adult] dose to between 2,000 mg and 3,000 mg a day for up to a week.”

3. Olive leaf extract

Olive leaf extract (OLE) is an extremely powerful immune booster and flu treatment. The main constituent of olive leaf is the phytochemical oleuropein, and it is loaded with pharmacological activities including: antioxidant, anti-inflammatory, anti-cancer activities, antimicrobial activity, antiviral activity, and hypolipidemic (cholesterol-lowering) and hypoglycemic (blood sugar) effects.

Olive leaf extract can be found in capsules, oils and teas. For flu treatment at home, the capsules and teas work best. When buying a supplement, be sure it contains oleuropein. Adults and children can sip the tea several times per day. For the capsule dose, follow the manufacturer’s instructions.

4. Ginger flu remedies

Ginger root (Zingiber officinale) is an herbaceous perennial plant that produces the spice known as ginger, which naturally combats nausea and vomiting, making it an excellent flu treatment.

Ginger is so effective at reducing nausea that it is often used to combat the effects of chemotherapy. The National Cancer Institute funded a study involving 644 people who had experienced nausea after one cycle of chemotherapy.

Participants were randomly assigned to receive a placebo or ginger in capsule form once a day for 6 days. Participants rated their nausea on a 7-point scale, where 1 equals no nausea and 7 equals the worst possible nausea. By the end of the first day, patients who took the ginger (equivalent of one-quarter and one-half teaspoon of fresh or dry ginger) rated their nausea as 1 or 2 points, meaning they had no or very slight nausea. In contrast, those who took a placebo rated their nausea as 4 to 5 points, meaning they had a lot of nausea.

For flu treatment at home, you can buy ginger root in capsule, powder, or extracts. Follow the manufacturer’s dosing instructions. You can also buy organic ginger ale (with no corn syrup) or ginger teas; sip the ginger ale or tea throughout the day as tolerated. Homemade ginger recipes are easy as well.

Note: Do not take ginger root for flu treatment if you take medications for high cholesterol, diabetes, high blood pressure, or blood-thinners without consulting a healthcare professional.

5. Probiotics for flu treatment and prevention

Probiotics are beneficial bacteria that keep your gut healthy and strong, thus boosting your immune system. You should begin taking probiotics before you get the flu, especially if you have been in contact with someone who is ill. If your GI tract is not adequately defended, you are more likely to experience illness. Probiotics are especially helpful for children’s immunity, particularly during the winter months.

When selecting a probiotic, try to choose one that contains both the Lactobacillusand Bifidobacterium species of bacteria. Take the dosage recommended on the manufacturer’s bottle and double up on your dose to reduce stomach upset (nausea or diarrhea, for example).

6. How to cure the flu? Stay hydrated

One of the easiest and best flu remedies is to drink water as often as you can. If you have nausea or vomiting, take frequent small sips. Look for signs of dehydration; seek medical attention right away if you experience any of these symptoms, especially in children: dry skin, dry mouth, thirst, decreased urination, dark-colored urine, heart palpitations, muscle cramping, headaches, or decreased sweating.

7. Home Remedy for Flu? Lots of Honey, Lemon, and Tea

While you’re hydrating with water, keep a nice, hot cup of herbal tea at hand, and add organic honey and lemon not only for taste and vitamin boost, but to soothe a sore throat. Honey also is helpful in relieving your cough.

8. To prevent and treat flu, take immunity-boosting vitamins

You also may get a boost in essential vitamins and minerals from a daily multivitamin. Adults also may go for additional zinc, vitamin C, and vitamin D3 to boost immunity. And you’ll need B vitamins to help fight fatigue and weakness.

9. Penetrating heat for flu relief

For flu relief, keep a bottle of eucalyptus oil or Vicks VapoRub at hand. For helping to clear congestion, spread some of the oil or rub into a tissue or washrag; hold it up near your mouth and nose and inhale several times per day.

10. Best flu remedy? Wash your hands!

One of the quickest and easiest ways to fight the flu, notes the U.S. Department of Veterans Affairs, “is to clean your hands! Hand washing can help to protect you, your family members and others from spreading everyday illnesses at home, school, or work.”

11. Consider natural remedies for fighting the flu and boosting immunity

There are several other natural flu remedies that are aimed to boost your immune system when you’re sick. Some come with caveats (see notes below) and should be consumed only as needed for flu treatment—that is, while you have symptoms—and not on a regular basis:

  • Beta-glucan, found in baker’s yeast, mushrooms, and cereal grains.
  • Echinacea. (Note: While natural health advocates point to this herbal supplement as a way to fight the flu, the National Center for Complementary and Integrative Health, or NCCIH, says this: “Taking echinacea while you’re well may slightly reduce your chances of catching a cold. However, the evidence on this point isn’t completely certain. Currently, the NCCIH is funding research to identify the active constituents in echinacea and to study the effects on the human immune system of substances in bacteria that live within echinacea plants.)
  • Colloidal silver. (Note: Likewise, the NCCIH is conducting more research; see this page for information on side effects.)
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There’s no excuse for skipping breakfast once you see these super fast and simple recipes — plus some good-for-you pre-packaged breakfast ideas that aced our taste tests.

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Hypertension is a serious health problem with serious health consequences. Most people with hypertension end up having heart disease, kidney failure, heart attacks, or strokes. A normal blood pressure reading is 140/90 mm Hg. Anything higher than this is considered to be above average.

People who have a sustained high reading over a certain time period are officially diagnosed as having hypertension or high blood pressure. Some of the contributing factors of hypertension are stress, birth control pills, kidney disease, and a high sodium diet, lack of exercise, obesity, genetics, pain relievers, and adrenal disease.

Most doctors will prescribe medications that help to control high blood pressure, but these have some annoying side effects, such as constant dizziness, and must be taken as long as you live.

If that doesn’t sound like a pleasant prospect, you will be happy to note that most people find that they can control their blood pressure through completely natural remedies.

Want to lower your blood pressure naturally? Keep reading!

1. Reduce and Manage Stress

Chronic stress is an important factor when it comes to hypertension. Even occasional stress can lead to high blood pressure when people react to it through excessive drinking, chain smoking, and overeating or indulging in unhealthy foods.

Think about what causes you stress in your life. Once you identify it, you can figure out ways to reduce or eliminate certain stressful people or situations in your life.

For things that you cannot remove from your life, you can learn ways of dealing with them. Try yoga and/or meditation. Get therapy to help talk about and find solutions to some of your stressful situations or the ways in which you handle it.

2. Lemons

Lemon juice helps to keep the blood vessels flexible and soft. By removing the rigidity from the blood vessels, the blood pressure levels will come down. You can lower your chances of complete heart failure by consuming lemon juice on a regular basis. The vitamin C in lemon juice is also a powerful antioxidant, which helps to neutralize free radicals and supports the immune system. All it takes is the juice from one lemon added to a glass of water. Consume this each morning, on an empty stomach.

3. Reduce Your Salt Intake

Even a very small reduction in your sodium consumption can reduce your blood pressure by as much as 2 to 8 mm Hg. Although the effects of salt on blood pressure varies from person to person, for most people, a sodium level of less than 2,300 mgs each day is considered to be safe. However, if you suffer from hypertension, lowering your salt consumption to no more than 1,500 mgs each day can help to drastically reduce your blood pressure, especially if you are in any of the high risk groups that tend to have sensitivity to salt such as:

  • Those over 50 years of age
  • African Americans
  • Those with chronic kidney disease
  • Those with diabetes

Read food labels and choose low-sodium options. Eating fewer processed foods is an even better alternative. Sodium occurs only in very small amounts. Almost all of the sodium found in food is added when they are processed. Use one of the many salt alternatives in the spice aisle of your supermarket that use a wide variety of spices to give food flavor rather than relying on salt.

4. Watermelon Seeds

This one might sound strange, but it’s true; cucurbocitrin is a compound found in watermelon seeds that widen the capillaries. It also improves kidney function. This will lower blood pressure and even helps with arthritis. A Florida State pilot study performed in 2010 discovered that the vasodilator effect of watermelon seeds can lower blood pressure. To try this method, simply crush about 2 teaspoons of dried watermelon seeds to one cup of boiling water. Allow seeds to steep, covered, for one hour, then strain. Consume 4 tablespoon of this “tea” at regular intervals throughout the day.

5. Fenugreek Seeds

Fenugreek seeds lower blood pressure levels due to their high levels of potassium. Potassium binds with salt and removes it from the body, which will lower blood pressure. Boil two teaspoons of fenugreek seeds in one cup of water for two or three minutes, then strain. Place the boiled seeds in your blender and mix until it forms a paste. Separate the paste into two portions and consume one portion each morning and the other in the evening. This might take 8 weeks before you begin to get results, but many people swear by this method.

6. Garlic

There have been numerous studies showing that garlic is good for the heart because it lowers blood pressure levels. Both raw and cooked garlic will work to reduce cholesterol levels and by relaxing the blood vessels. Garlic also stimulates the production of hydrogen sulfide and nitric oxide. Garlic should be crushed or cut to release its active ingredient, allicin. Crush two cloves of organic garlic each day, wait about 10 minutes, and then swallow them whole if you can. If that is just too strong for you, add minced or cut up garlic into your salads, stir fry’s, or other foods. You can also consume a supplement, but speak to your doctor about the proper dosage.

7. Honey

Well, here is a sweet way to reduce blood pressure! This is because honey has a calming effect on the blood vessels, which will reduce blood pressure levels. Simply eat two teaspoons of raw, organic honey on an empty stomach every morning. You can also mix lemon juice and honey together for a double whammy of blood vessel relaxing power. Sweet!

8. Banana

If you suffer from hypertension, bananas are the one fruit you should make your best friend. Because they are high in potassium, they can reduce the effects of sodium. Potassium binds with salt and removes it from the body. Eat two or three bananas each day. In addition to bananas, other high potassium foods are sweet potatoes, winter squash, raisins, spinach, oranges, dried apricots, currants, and zucchini.

9. Onion Juice

This might not make you the kissing sensation of the world, but it will lower your blood pressure. Onions lower your blood pressure due to an antioxidant flavonol called quercetin. If you love onions, eat one medium sized, raw onion each day. Add it to your foods and sandwiches to make it easy to eat. If that sounds like way too much onion, try mixing one half teaspoon of onion juice in one teaspoon of honey and consume this twice each day. This should get you lower blood pressure readings within 14 days!

10. Celery

Celery lovers, this one is for you! Celery contains a phytochemical called 3-N-butylphthalide, which helps to control high blood pressure. Phthalides are known to relax the muscles that surround the arterial walls, which makes more space so that blood can flow without obstruction. Celery also reduces the stress hormones which constrict blood vessels. All it takes is one stalk of organic celery each day along with a glass of water.

11. Coconut Water

Speaking of water, in order to keep the blood thin, be sure you drink a minimum of 8 glasses of water each day. Coconut water is super beneficial when it comes to blood pressure. The West Indian Medical Journal published a 2005 study which found that potassium rich coconut water decreases systolic blood pressure.

12. Cayenne Pepper

If you like it hot, this just might be your solution. Cayenne pepper smooths blood flow by preventing the platelets in the blood from clumping together. This means the blood has fewer restrictions and can flow more easily. Simply add a pinch of cayenne pepper to your salads, soups, stews, and casseroles for a spicy blood pressure reducing punch!

Extra Tips:

  • Losing a few pounds will almost always results in lower blood pressure readings
  • Get regular, moderate exercise
  • Limit alcohol consumption
  • Don’t smoke
  • Consider joining a support group that can offer moral and emotional support
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For many years I suffered from systemic candida, and didn’t get results with conventional medicine.

In fact, I became more unwell thanks to endless rounds of synthetic drugs that were being prescribed to me.

I decided to take my health into my own hands, and began my holistic journey of getting back to health.

Along the way I discovered the powerful benefits of coffee enemas in helping rid the body of Candida. (Oh, and eating a sugar free, raw organic plant based-diet also helps!)

Candida loves to hang out with the liver, and that by doing coffee enema’s regularly, they will help flush out the candida along with nasty toxins from the liver. So I tried it. And I started to get great results.

Enemas have been around since the dawn of time and have even been recorded in biblical scripts.

There are numerous studies done on the detoxifying benefits of coffee enema’s, and are a key part in treating cancer patients naturally at The Gerson Institute. They are making a come back as people are starting to see the health benefits of including enemas into their daily routines.

Coffee enemas are powerful detoxifiers, due to some amazing compounds within the coffee that stimulate the liver to produce Glutathione S transferase, a chemical which is known to be the master detoxifier in our bodies. (Plus, getting your coffee this way means you’re less likely to get addicted to caffeine!)

Glutathione S transferase binds to toxins and the toxins are then released out of the body along with coffee.

Detoxifying our bodies on a regular basis is more important than ever due to the increasing amount of toxins our bodies need to deal with everyday, from home to office, man made products, food, water, the air we breathe, and our busy stressful lifestyles.

Here are 10 Reasons on Why You Should Try A Coffee Enema:

  1. Reduces levels of toxicity by up to 600%.
  2. Cleans and heals the colon, improving peristalis.
  3. Increases energy levels, improves mental clarity and mood.
  4. Helps with depression, bad moods, sluggishness.
  5. Helps eliminate parasites and candida.
  6. Improves digestion, bile flow, eases bloating.
  7. Detoxifies the liver and helps repair the liver.
  8. Can help heal chronic health conditions (along with following a mainly raw plant based diet).
  9. Helps ease “die-off” or detox reactions during periods of fasting or juice fasting, cleansing or healing.
  10. Used regularly in the Gerson Institute treatment protocol for healing cancer patients naturally

Even if you’re sensitive to caffeine, it won’t affect you taking your coffee this way. (Definitely do not attempt to use decaf coffee though, you won’t get the benefits.) By taking it orally, the coffee goes through your digestive system and stomach acids, which nullify any benefits you’d get if you took your coffee via the portal vein to the liver!

Ok, so how do I do it?

First off you will need to purchase an enema kit, you can buy a traveller’s kit or something a bit more robust such as the plastic bucket type kits. I prefer the traveller’s kit as its easy to store and discreet for travelling. You can order these kits online.

Buy some premium ground ORGANIC coffee beans and keep them in the freezer until you need to use the coffee.

Ideally do your coffee enema after a bowel movement, so you can retain the coffee for longer. So mornings are best for most people. If you are constipated, do the enema anyway, this will get things moving nicely!

Grab a saucepan and put 2 tablespoons of organic coffee in the saucepan. Add 3 cups of FILTERED water to the pot.

Bring to the boil and let simmer for 15 minutes. Remove from heat after 15 minutes and let it cool. When it’s body temperature (you can test this by placing a clean finger into the coffee, it will be neither hot or cold) strain through a nut milk bag into a clean glass pouring jar.

Head to the bathroom with your strained coffee and set up a space and something comfortable for you to lie down on. Hint: Be near a toilet and use an old towel as you sometimes may get slight coffee leakage. Grab a pillow and some reading material as you will be here for approximately 12 to 15 minutes.

Now assemble your enema kit. It must have a tube and nozzle attached to the bucket or bag. Make sure it’s at least 1 meter above ground. (Hanging on a towel rail or shower rail is a good idea.)

There will an attachment near the nozzle that allows you to stop or start the flow of coffee once you have poured it into the bag or bucket. Ensure this is in the off position before pouring the coffee into the bag!

Once the coffee is in the bag or bucket hold tube and nozzle over sink or shower plug and turn it on and allow the coffee to run through the tube until there are no air bubbles. Stop the flow again once this is done.

Grab some coconut oil and apply to the nozzle for ease of insertion. Lie down on your towel on your right hand side with your knees drawn up.

Insert the nozzle till it’s about 1 inch inside the rectum. Turn on the flow of coffee slowly until the bag or bucket is emptied.

Now you can either remain lying on your right side or lie on your back with your feet up above head level or feet resting against a wall above head level. You can even do some yogi moves like a shoulder stand or a half plough type position, this helps get the coffee moving round nicely, you may also hear some funny squirting noises from your tummy, this is a good sign and an indication of the bile being stimulated for release.

Try to retain the enema for 12 to 15 minutes. You may feel some strong urges to go to the toilet, especially the first few times you try this. Try to hold on for as long as you can, quite often the sensations pass. As you do them more regularly you will be able to retain for longer. 15 minutes max is all you need.

When you are ready to release head to the toilet and let it go.

You should feel a lot lighter in body and mind by now!

To keep your enema kit in tip-top shape clean with a mild detergent and ensure everything is dry before packing away.

Coffee enemas are very safe and are sometimes taken up to 6 times a day in chronically ill patients. If you are healing, on a detox program, or cleansing, I recommend daily enemas. For maintenance, I recommend weekly enemas.

If you are wishing to remove candida and pathogens, try 3 back-to-back, and continue to do them on a regular basis.

If you have tried a coffee enema for the first time or have just started regular coffee enemas I would love to hear from you! Are you feeling the benefits? And if so, what are they? Drop me a line or two in the comments section below!

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Belly fat is a return gift that our haphazard lifestyle and wrong eating habits give us. Belly fat has always been a major concern area .

It not only destroys your image but also increases your risk to many health ailments. Try these Ayurveda tips to lose the fat deposits around your belly.

Start your day with lemon juice, This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch.

Stay off from white rice. Replace white rice with various wheat products. Include brown rice, brown bread, wholegrains, oats and quinoa in your diet.

Avoid sugary substances. Stay away from sweets, sweetened drinks and foods rich in oil. Consuming these foods can increase body fat around various areas of your body like abdomen and thighs.

Drink plenty of water. If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.

Eat raw garlic. Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

Avoid non-veg food. To eliminate belly fat, it is recommended that one should avoid non-vegetarian food as far as possible.

Load up on fruits and vegetables. Eat a bowl of fruits daily in the morning and evening. This will fill you up with many antioxidants, minerals and vitamins.

Spice up your cooking. Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood.

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1. Exercise

9 reasons exercise helps you look younger

  1. Exercise helps circulate more nutrients & oxygen to your skin to make you look more radiant.
  2. Exercise basically kick-starts the collagen production process of building younger skin which slows down as youget older.
  3. Exercise improves your posture making you look & feel younger along with making you more confident.
  4. Exercise prevents free radical damage which is 1 of the main things that causes you to look older.
  5. Exercise means less gray hairs as it helps to reduce stress
  6. Exercise helps you sleep better which means less dark circles & puffy eyes
  7. Exercise naturally boost your HGH (or Human Growth Hormones) for free without you spending thousands on injections to look younger.
  8. Exercise maintains your muscle mass & gets rid of ugly body fat preventing your skin from sagging
  9. Exercise literally turns back the clock by maintaining the length of your telomeres which gets shorter as you age. According to this study older people who exercised had telomeres that were about the same length as 20 year olds!

At the molecular level exercise has an anti-aging effect. Dr. Christian Werner

2. Lose Weight

Lose 10 lbs. & you’ll look 10 years younger…

Weight comes off from the top down. Since weight sheds in the face first, this means that losing even five pounds will make you look younger.Dr. Donna Casey

Use any of these weight loss plans but don’t lose too much weight because women should maintain a body fat % of at least 14% and men of at least 6% so your face can maintain the fullness from fatto maintain a youthful look.

3. Intermittent Fasting

  • Intermittent fasting naturally increases your Human Growth Hormone which amps up the production of collagen for younger looking skin &…
  • Intermittent fasting induces autophagy and without getting overly scientific… Autophagy is basically where the cells in your body repair themselves to make a newer much healthier cell to prevent aging.

4. Have More Sex

Having sex at least 3 times per week can make you look up to 10 years younger and according to Dr. David Weeks (the guy who did all the research on how sex can make you look younger…)

Having more sex is the next best thing you can do after exercise to look younger because it also helps you to naturally release more growth hormones and it’s been proven that having more sex can help you live longer.

5. Kissing

    • Kissing makes you look younger by toning up more than 30 of your facial muscles.

6. Use Retinoid Creams

Retinoid creams help your body produce more collagen to make you look younger by getting rid of wrinkles, acne & age spots

  • You can get the more potent prescription retinoid creamslike Renova, Tazorac and Retin-A or…
  • You can get the over-the-counter retinoid creams like DermaDoctor Intensive Retinol or L’Oreal Paris Advanced Revitalift
  • Dermatologist Dr. Dover says he can easily tell if a woman has been using retinoids because she just looks TOO good for her age.
  • You’ll look younger within a couple of weeks to a couple of months depending on whether you use a prescription strength or over-the-counter retinoid cream.

See #1 & #2 of the top 5 ways to get rid of wrinkles to get more tips on how to use retinoids to look younger.

7. Stay Young With Antioxidants

Antioxidants battle the free radicals that speed up the aging process so when you get more antioxidants in your diet you’ll slow down the aging process and reverse the effects of aging (by eliminating wrinkles) and along with your diet…

Use antioxidant creams like Vichy Liftactiv CxP, VIVITA Facial Serum or Age Reversal Pomegranate Face Serum to speed things up.

8. Exfoliate 1-to-3 Times a Week

When you exfoliate your skin you are basically removing all the old ugly dead skin cells (along with all the nasty oil, dirt & germs) to instantly reveal your younger looking face plus…

  • Exfoliation boost collagen production and since you’ve removed all the dead skin cells exfoliating…
  • Exfoliation makes it easier for your skin to absorb any moisturizer or any other skin treatments you use.
  • You can start to look much younger if you use exfoliation products that contain antioxidants & retinoids but when exfoliating…
  • Make sure the particles in your exfoliating scrub are smooth & tiny like St. Ives Elements Microdermabrasion and not so big & rough they may damage your skin.
  • If exfoliating scrubs end up being too rough for your skin then chemically exfoliate your skin using products containing glycolic or salicylic acid that also get rid of acne

9. Monthly Chemical Peels

A Chemical peel or microdermabrasion is an advanced form of exfoliation done by your dermatologist where the upper layer of skin is removed to stimulate more collagen production and just like regular exfoliation…

You’ll look younger instantly after a Chemical peel but if you can’t afford the monthly doctor visit then use an over-the-counter chemical peel like DermaNew

“In some ways, my skin is better now than it’s ever been. I used to get more pimples, and my pores could look big. But through skin care, microdermabrasion, and possibly aging, my skin has gotten less oily and evened out a bit. Supermodel Cindy Crawford

10. 6-to-8 Hours of Sleep

When you don’t get enough sleep you are more likely to become fatigued and stressed out causing your body to release a hormone called cortisol that damages your skin.

Not getting enough sleep leads to puffy eyes and you can easily look many years younger by getting into the habit of getting 6-to-8 hours of sleep each night.

When you sleep 6-to-8 hours each night your body produces more growth hormones to keep your skin supple & elastic preventing your skin form wrinkling prematurely.

Sleep is free cosmetic medicine, pure and simple, nothing exacerbates stress and etches in lines like exhaustion.Dr. Amy Wechsler

11. Get More Moisture

You need to get more water or moisture into your skin to make your skin look more smooth and radiant by simply using a daily moisturizer like Dove Deep Moisture Facial Lotion and as a mater of fact…

Most anti-wrinkle products immediately make you look much younger simply by moisturizing your skin

I moisturize, moisturize, moisturize. No matter how late it is, when I get home, I take the time to clean and moisturize my face. I’m a big believer in that if you focus on good skin care, you really won’t need a lot of makeup.50 year old actress Demi Moore

You can also add more healthy fats & Phytoceramides to your diet along with drinking more water to help moisturize your skin from the inside out.

12. Your Posture

Improving your posture will make you look more confident, look much thinner & many years younger.

13. Get Whiter Teeth

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Starting your day with a healthy breakfast is one of the best things you can do for your body: You’ll jump-start your metabolism, have ample time to burn off calories throughout the day a

But making healthy breakfast choices isn’t always as straightforward as it seems. Breakfast cereals are often loaded with sugar, “healthy” nutrition or protein bars can have more calories and icky ingredients than your average candy bar, and most “breakfast sandwiches,” whether fast food or store-bought, are processed and loaded with unhealthy cooking oilsadded sugars and preservatives.

Luckily, you’ve got options. Not only are these some of my favorite healthy breakfast recipes to whip up in the morning, but they’re all as delicious as they are good for you, too. These recipes are so great I won’t fault you for wanting to eat them for lunch and dinner, too.

1. Grain-Free Applesauce Pancakes

Start your day with a stack of fresh and healthy pancakes. This grain-free version is full of apple-flavored goodness, thanks to the inclusion of applesauce. Make sure to cook on low heat to ensure pancakes are fully cooked without burning!

Ingredients

  • 2 eggs, large
  • 1/3 cup apple sauce, unsweetened
  • 1/4 cup almond meal
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon vanilla extract
  • 1/2 tablespoon maple syrup/honey/agave nectar

Instructions

  1. First, whisk 2 eggs in a small bowl. Then add in applesauce, maple syrup, and vanilla extract.
  2. Next, add in almond meal and baking powder and mix until combined.
  3. Spray a pan with coconut oil spray or nonstick cooking spray and heat to low/medium (THIS IS IMPORTANT). Once pan is fully heated. Spoon in about 3 tablespoons of batter.
  4. Let cook for about 3-4 minutes on the first side, or until firm enough to flip. You’ll want to move quickly when flipping with a spatula.
  5. Cook the second side for around 2-3 minutes or until fully cooked. Repeat 3 more times.
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Try this easy recipe for authentic Chinese beef and broccoli with white rice.

Beef and broccoli is a delicious meal to enjoy for lunch or dinner, and leftovers reheat well in the microwave. I usually serve it with cooked white rice. There’s a decent amount of sauce that comes with this recipe, so you’ll want some rice to help sop up the sauce. Yum.

An easy recipe for authentic Chinese beef and broccoli.

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 2 servings

Calories: 719 kcal

Ingredients

  • 1 pound flank steak sliced into 1/4 inch thick strips
  • 3 cups small broccoli florets
  • 1/2 cup beef stock
  • 5 cloves garlic minced
  • 2 tablespoons corn starch
  • 1 tablespoon canola oil
  • For the sauce:
  • 1/2 cup low sodium soy sauce
  • 1/4 cup brown sugar
  • 2 teaspoons corn starch

Instructions

Toss sliced beef in a large bowl with corn starch.

Heat canola oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.

Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.

While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.

Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
Serve beef and broccoli over cooked white rice.

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This might just be our favorite chicken enchilada recipe. They’re so easy—just seven ingredients! —and the unexpected addition of Greek yogurt makes for a rich, creamy white sauce that can’t be beat. And of course, the whole thing is finished with piles of ooey, gooey cheese. It’s a dinner winner!

Ingredients

  • 1 deli rotisserie chicken
  • 2 tablespoons unsalted butter
  • 2 tablespoons all-purpose flour
  • 2 cups Progresso™ chicken broth (from 32-oz carton)
  • 1 1/2 cups Yoplait® Greek 100 plain yogurt (from 32-oz container)
  • 3 cups shredded Mexican cheese blend (12 oz)
  • 7 flour tortillas (10 inch)

Steps

1. Heat oven to 350°F. Remove meat from chicken; discard skin and bones. Shred chicken meat; set aside.

2. In 10-inch skillet, melt butter over medium heat. Stir in flour with whisk until blended. Cook about 2 minutes, stirring frequently.

3. Gradually add broth, beating continuously with whisk. Stir in yogurt until sauce is smooth and free of lumps. Add 1 cup of the cheese; stir well. Set aside.

4. Place about 1/4 cup chicken in center of each tortilla; top each with about 2 tablespoons cheese. Roll up tortillas into cigar shape; place in ungreased 13×9-inch (3-quart) glass baking dish.

5. Pour white sauce over filled tortillas. Sprinkle remaining 1 1/2 cups cheese evenly over top.

6. Bake 35 minutes or until cheese is melted.

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What happens if you mix these items for juice?

A magic drink that is healthy. It was used in ancient China too for carcinoma and more issues.

It is vital said Rudolf Brojs, EU doctor for UN agency. He found a cure for cancer! He said tumor cells survive in sturdy meat. A patient should be under care for 42 days, he could have tea, veggie juices and mainly, beet. This cured more than 45.000 people with cancer.

VEGGIE AND FRUIT IS THE BEST CURE METHOD

This drink is miraculous and has 2 types of veggies and one fruit.

The apple has vitamins A, E, C, K, B, zinc, Mg, phosphorus, potassium, calcium, iron. It has carbs like levulose and aldohexose so it stops fatigue and gives energy. It has ascorbic acid too and antioxidants. It removes viruses, bacteria, free radicals, weight loss and digestion is better.

The carrot has B, C, K, A, E, 20 atomic minerals, mg, antioxidants and metals. It makes good vision, stops stroke risks and tumor risks.

Beet has B, C, A, copper, iron, mg, metal. It helps blood vessels, liver, digestion and stops cancer.

THIS IS HOPE FOR CANCER PEOPLE

It is proven to help for lung cancer and tumor malignant cells. Beets have amino acids betaine which fight cancer. And it cures even leukemia.

FOR HEART AND VESSELS

This is friend of the heart and has healing items. Carrot juice has phytonutrients for healthy heart, alpha and beta carotene too, lutein as well. The apple makes less bad cholesterol, better pressure and healthy heart. The beet makes elastic arteries and less bad cholesterol.

BETTER BLOOD FLOW AND STRONGER HEART AGAINST ATTACK
  • Better digestion and weight loss
  • For good digestion
  • Keeps healthy gut and no ulcer risks
  • Regular bowels, more toxin removal and less constipation
  • Aids in weight loss
  • Gives nutrients and just a few calories, more satiety too
CLEANSED BODY AGAINST INFECTIONS
  • Cleanses liver and blood
  • It is alkalescent and removes waste
  • Apples detox us with their cellulose
  • It has fibers that remove toxins and clean intestines
  • Iron for stronger blood
  • Healthy exocrine gland, liver, kidneys
  • Removes viruses, has antioxidants, stops inflammation and infections
GOOD FOR SKIN

Studies said this juice is amazing for skin. Makes skin clean, removes pimples. It removes inflammation too, cures skin issues, viruses, bacteria and allergies. It stops aging and removes wrinkles and dry skin.

VISUAL SENSE

It cures red and itchy eyes. Also rests the eyes and keeps their health.

FOR WOMEN ISSUES

UN women agency said this drink is healthy and amazing for PMS. It replenishes iron and fatigue is removed. This protects against cancer, makes good immunity, healthy brain, good memory, clean body, no inflammation and infection, less PMS, less spasms, less muscle pain, no allergy, good skin, weight loss, good blood vessels and vision.

MAKE THE ELIXIR FOR HEALTH

This can be easy. Use fruits with peel and organic. These are nutritious and healthy. They have no chemicals and no pesticides. Always use same ratios, like 3 fruits of each. Cut them up and blend them. Strain and put this in jar. Refrigerate. This has no sugar added.

Using

This juice is taken in the morning on empty stomach. Have breakfast after 60 min from the juice. This is done for 3 months for better health.

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