Seven Tips for a Deeper Night's Sleep

Here are seven tips for a better night's sleep, along with insights on how USANA's Pure Rest melatonin product might assist:

1. Establish a Routine: Maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.

2. Create a Relaxing Bedtime Ritual: Develop a calming routine before bed, such as reading, taking a warm bath, practicing meditation, or gentle yoga. This signals to your body that it's time to wind down.

3. Limit Screen Time: Reduce exposure to screens (phones, tablets, computers, TVs) at least an hour before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep.

4. Maintain a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep—cool, quiet, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine if needed.

5. Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for light snacks if you're hungry, and consider herbal teas like chamomile, which can have calming effects.

6. Regular Exercise: Engage in regular physical activity, but aim to finish exercising at least a few hours before bedtime. Exercise helps promote better sleep, but doing it too close to bedtime may have the opposite effect.  Just a few stretches will loosen your body to sleep.  Massage your feet and calves as well.
   

7. Consider USANA'S Melatonin Supplements: Pure Rest:  https://celebrate.usana.com/s/JpPFM2 may assist in regulating sleep patterns, especially if taken in accordance with recommended dosage and timing. The pure melatonin from Switzerland in Pure Rest is a hormone that helps control your sleep-wake cycle, and supplementing it can be beneficial for individuals who have trouble falling asleep.  I find it helps me sleep through the night as well.
   

Questions?  Send me a message at:  watersdd2@gmail.com

Three Powerful Benefits of Vertical and Sustainable Gardening

 

Sustainable gardening practices like those seen in Garden Towers funded by the USANA Foundation, offer numerous health benefits:

1. Access to Fresh, Nutrient-Dense Produce: Vertical gardening encourages the cultivation of fruits, vegetables, and herbs in a controlled environment. This facilitates easy access to freshly harvested, nutrient-rich produce. Consuming freshly picked fruits and vegetables ensures a higher intake of vitamins, minerals, and antioxidants, contributing to overall health and well-being.

2. Physical Activity and Stress Reduction: Engaging in gardening, even in a vertical setting, involves physical activity like planting, watering, and harvesting. This moderate exercise contributes to improved physical fitness, flexibility, and cardiovascular health. Moreover, spending time tending to plants in a garden environment has been shown to reduce stress levels, promote relaxation, and enhance mental well-being.

3. Reduced Exposure to Harmful Substances: Sustainable gardening often avoids or minimizes the use of synthetic pesticides and herbicides. With methods like Garden Towers provide a controlled environment that can reduce exposure to harmful chemicals, ensuring the produce is free from pesticide residues. This contributes to a healthier diet and reduces the risk of ingesting potentially harmful substances found in conventionally grown produce.

   Notice:  The Garden Towers provided by the USANA Foundation have been established in needy communities in 14 countries.  Each tower can hold 120-160 plants.   

   A pilot project is being introduced in 2024, in Winnipeg, Manitoba, Canada, where there are approximately 121 days for gardening.  The towers will provide much more needed fresh produce during this time, using less space and water.
   

By promoting sustainable gardening practices like Garden Towers, individuals can enjoy increased access to fresh, pesticide-free produce, engage in physical activity, and experience the mental health benefits associated with spending time in green spaces—all of which contribute significantly to overall health and wellness.

Check Out The Many Benefits of Having a Home Based Business!

There are so many great benefits to having your own home-based business!

 Running a home-based business offers numerous advantages, including tax benefits. Here are seven benefits:

1. Flexibility and Work-Life Balance: Working from home allows you to set your own schedule, creating a better balance between work and personal life. You have the flexibility to attend to family needs, hobbies, or personal commitments without the constraints of a traditional office job.

2. Cost Savings: Operating a business from home reduces overhead costs significantly. You'll save on commuting expenses, office rent, utilities, and other associated costs. This can positively impact your bottom line, especially in the early stages of your business.

3. Tax Deductions: Home-based business owners can benefit from various tax deductions. These may include deductions for a portion of your home expenses such as mortgage interest or rent, utilities, insurance, and property taxes that are attributed to your home office space.  An excellent Tax Consultant, Hugo Astacio with FBC,  just came to my home to determine my business and personal taxes.  This gives peace to have professional help, and the cost is a tax write off!
   

   
   
    

4. Increased Productivity: For many people, working in a familiar environment can increase productivity. There are fewer distractions and interruptions compared to a traditional office setting, allowing you to focus better on tasks at hand.

5. Minimal Commute Time: The time saved from commuting can be redirected towards more productive tasks or personal activities. This can also contribute to better mental health and reduced stress levels.

6. Scalability and Growth: Home-based businesses offer scalability. You can start small and expand gradually as your business grows. As you're not tied to a fixed office space, it's easier to adapt to changes and scale operations according to demand.

7. Greater Autonomy and Control: Running a business from home gives you greater control over your work environment and business operations. You make decisions regarding your workspace, business processes, and work methods without interference from external factors.

Remember, while the tax benefits can be advantageous, it's essential to comply with tax regulations and maintain accurate records to claim these deductions legitimately. Seeking advice from a qualified tax professional is advisable to ensure compliance and maximize the benefits available to you.

 

Stay Hydrated With These Electrolytes Every Day!

 Here's why electrolytes are so important when hydrating!

Staying adequately hydrated is crucial for overall health and well-being. Adding electrolytes, such as those found in USANA's Watermelon Drink, can enhance hydration and provide additional benefits. Here are seven reasons to hydrate throughout the day, with a focus on the benefits of electrolyte-rich beverages like USANA's Watermelon Drink:

1. Optimal Physical Performance:

   • Proper hydration is essential for maintaining peak physical performance. Dehydration can lead to fatigue, decreased endurance, and impaired coordination. Electrolytes, including sodium and potassium, help regulate fluid balance and support muscle function, contributing to improved athletic performance.

2. Electrolyte Balance:

   • Electrolytes are minerals that carry an electric charge and play a vital role in maintaining fluid balance in and around cells. Consuming electrolyte-rich beverages like USANA's Watermelon Drink helps replenish these essential minerals, preventing electrolyte imbalances that can result from sweating, exercise, or other factors.

3. Temperature Regulation:

   • Hydration is crucial for regulating body temperature. Water helps dissipate heat through sweating, and electrolytes aid in this process. The sodium in electrolytes helps retain water in the body, preventing excessive loss through sweating and supporting efficient temperature regulation.

4. Cognitive Function:

   • Dehydration can negatively impact cognitive function, leading to difficulties in concentration, alertness, and short-term memory. Proper hydration, along with electrolytes, supports optimal brain function, enhancing cognitive performance.

5. Digestive Health:

   • Water is essential for proper digestion and nutrient absorption. Staying hydrated aids in the movement of food through the digestive system and helps prevent constipation. The electrolytes in USANA's Watermelon Drink can further support digestive health by promoting a balanced environment in the digestive tract.

6. Joint and Muscle Health:

   • Adequate hydration is important for joint lubrication and can help prevent muscle cramps and stiffness. Electrolytes, particularly potassium and magnesium, contribute to muscle and nerve function, reducing the risk of muscle-related issues during physical activity.

7. Skin Health:

   • Hydration is key to maintaining healthy skin. Proper water intake helps keep the skin moisturized, reducing the risk of dryness and promoting a more youthful appearance. Electrolytes contribute to the overall health of skin cells and tissues.

It's important to note that individual hydration needs can vary based on factors such as age, activity level, climate, and overall health. Consulting with a healthcare professional or nutritionist can help determine specific hydration requirements for an individual. Additionally, while electrolyte-rich beverages can be beneficial, moderation is key to avoid excessive intake of certain minerals.

Order the Watermelon Drink at:  www.celebrate.usana.com  Click on Deanna Waters

Seven Benefits of Planks in Your Fitness Routine

 

Planks are an excellent exercise for strengthening your core and offer a variety of benefits. Here are seven benefits of incorporating planks into your fitness routine:

1. Core Strength: Planks primarily target your core muscles, including the rectus abdominis, transverse abdominis, and obliques. This helps to improve core strength, leading to better posture and stability.

2. Improved Posture: Strengthening your core through planks can help you maintain better posture, reducing the risk of back pain and discomfort.

3. Increased Stability: Planks engage multiple muscle groups, including the shoulders, back, and glutes, which enhances overall stability and balance.

4. Reduced Risk of Injury: A strong core can help protect your lower back and spine, reducing the risk of injury during everyday activities or sports.

5. Enhanced Metabolism: Planks engage multiple muscle groups simultaneously, which can help increase your metabolic rate and assist with weight management.

6. Better Flexibility: While holding a plank, you stretch and elongate your muscles, which can improve flexibility over time, particularly in the shoulders, hamstrings, and arches of your feet.

7. Time-Efficient Workout: Planks are a quick and effective exercise that can be done almost anywhere without the need for equipment. They provide a full-body workout in a short amount of time.

To maximize the benefits, it's essential to maintain proper form and gradually increase the duration of your planks as your strength improves. Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any underlying medical conditions.

How To Build A Strong Immune System to Fight Flus, Colds and Infections.

Building a strong immune system is essential for maintaining good health and protecting your body from various infections and illnesses. While there's no magic bullet for boosting your immune system, adopting a healthy lifestyle and following natural practices can help strengthen your immunity.  

 

Here are seven reasons and natural ways to build your immune system:

1. Proper Nutrition:

   • Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
   • Incorporate foods high in antioxidants, vitamins (especially vitamin C and D), and minerals (like zinc) that support immune function.
   • Avoid excessive sugar and processed foods, as they can weaken the immune system.
   •  

   • 2.   Natural Vitamin Supplements and Immune-Boosting Foods:

   • Consider incorporating natural immune-boosting nutritional shakes and drinks and foods, such as echinacea, garlic, ginger, turmeric, and probiotics, into your diet.
   •  
   • Add USANA's Probiotics every other day, that provides live microorganisms that temporarily modify gut flora, which is so important for immunity.
   •  
   • The Chocolate Nutrimeal Shake is a powerful start to your day, while the Peanut Butter Snack Bar builds up your immune system mid morning or mid afternoon.
   • 
     
   • Booster C 600 is high potency source of USANA's Proprietary Poly C, and contains Echinacea, zinc and Elderberry.
   •  
   • 3.  Regular Exercise:
   • Engage in regular physical activity to improve blood circulation and stimulate the immune system.
   • Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

2. 4.  Quality Sleep:

   • Prioritize getting 7-9 hours of quality sleep each night to allow your body to repair and regenerate.
   • Consistent, restful sleep is crucial for a strong immune system.

3. 5. Stress Management:

   • Chronic stress can weaken the immune system, so practice stress-reduction techniques such as mindfulness, meditation, deep breathing, or yoga.
   • Engage in activities that bring you joy and relaxation.

4. 6. Hydration:

   • Stay well-hydrated by drinking plenty of water, as it helps flush out toxins and supports overall bodily functions.

5. 7.  Good Hygiene:

   • Wash your hands regularly with soap and water to prevent the spread of germs and infections.
   • Maintain good personal hygiene and follow recommended vaccination schedules
6. • Remember that building a strong immune system is an ongoing process. It's essential to make these practices part of your daily routine to maintain a healthy immune system. While these strategies can help support your immunity, they should not replace professional medical advice or treatments if you are already dealing with health issues.
     

Your Top Tip for Reducing Stress and Achieving a Peaceful Mind

One of the most effective ways to reduce stress and achieve a peaceful mind is to practice mindfulness. Mindfulness involves being fully present in the moment, observing your thoughts and feelings without judgment, and focusing on the here and now. Here's a top tip for incorporating mindfulness into your daily routine:

Tip: Start with Short, Daily Mindfulness Sessions

1. Set aside a few minutes each day: Begin with just a few minutes, perhaps 5-10 minutes, where you can sit quietly and focus on your breath or a specific aspect of the present moment.

2. Find a quiet, comfortable space: Choose a location where you won't be easily distracted. Sit in a comfortable position with your back straight.

3. Focus on your breath: Close your eyes and take deep, slow breaths. Pay attention to the sensation of your breath as it enters and leaves your body. If your mind starts to wander, gently redirect your focus back to your breath.

4. Observe without judgment: As thoughts, emotions, or sensations arise, acknowledge them without judgment. S

   4. imply observe them as if you were an impartial observer. Avoid getting caught up in the content of your thoughts; instead, focus on the process of thinking.

   5. Stay present: Bring your awareness back to your breath or the present moment whenever your mind starts to wander. The goal is to cultivate an attitude of acceptance and non-reactivity to whatever arises.

   6. Gradually extend your practice: Over time, you can increase the duration of your mindfulness sessions and incorporate mindfulness into various aspects of your day, such as mindful eating or walking.

   Mindfulness can help you manage stress by promoting a sense of calm, improving emotional regulation, and reducing rumination. Regular practice can lead to a more peaceful and centered state of mind, even in the face of life's challenges. Remember that mindfulness is a skill that takes time to develop, so be patient with yourself as you integrate it into your daily routine.

Improve Your Overall Fitness and Well-being with Stretching Pre and Post-workout Routines

 

Stretching before and after a workout can provide several benefits that can improve your overall fitness and well-being. Here are seven advantages of incorporating stretching into your pre and post-workout routine:

  

1. Increased Flexibility: Regular stretching helps improve your range of motion by lengthening and loosening the muscles and tendons. This increased flexibility can enhance your performance during exercises and daily activities.

2. Injury Prevention: Properly stretching your muscles before a workout can reduce the risk of injury. It helps prepare your body for the physical demands of exercise by promoting better circulation, warming up your muscles, and enhancing joint stability.

3. Improved Circulation: Stretching increases blood flow to your muscles, which can help prepare them for physical activity. This improved circulation can also enhance the delivery of oxygen and nutrients to your muscles, aiding in performance and recovery.

4. Enhanced Muscle Coordination: Stretching helps to balance muscle groups by reducing muscle tightness. This can improve muscle coordination and joint stability, reducing the likelihood of muscle imbalances that can lead to injuries.

5. Stress Reduction: Stretching can have a calming and stress-relieving effect on the body. It can help reduce tension and promote relaxation, making it a valuable component of a post-workout cool-down routine.

6. Better Posture: Regular stretching can improve your posture by reducing muscle tension and promoting proper alignment of the spine and pelvis. This, in turn, can reduce the risk of chronic pain and discomfort.

7. Faster Recovery: Stretching after a workout can help in the recovery process by reducing muscle soreness and stiffness. It also aids in removing waste products, such as lactic acid, from your muscles, helping them recover more quickly.

It's important to note that the type of stretching you do matters. Dynamic stretching is typically more appropriate before a workout to prepare your muscles for movement, while static stretching is often more suitable after exercise to improve flexibility and aid in recovery. Always consult with a fitness professional or healthcare provider to ensure you're using the right stretching techniques for your specific goals and needs.

 

Consistency with Excellence is Key to Success in Business

 Consistency with excellence is key to success in business. 🌟✨💼

In today's digital age, having a strong presence on social media can make all the difference for your business. But it's not just about having a page or posting randomly - it's about being consistent and planning strategically to achieve success. Here are seven ways you can have more success being consistent with your social media plans.

1️⃣ Define Your Goals: Before diving into social media, it's important to define what you want to achieve. Are you looking to increase brand awareness, generate leads, or drive sales? Having clear goals will help you stay focused and ensure consistency in your content.

2️⃣ Create an Editorial Calendar: A well-structured editorial calendar is essential for consistency. Plan your content in advance, including topics, dates, and relevant holidays or events. This will help you maintain a regular posting schedule and keep your audience engaged.

3️⃣ Be Authentic: One of the keys to successful social media is authenticity. Be yourself and let your personality shine through your posts. People connect with real, genuine content, so don't be afraid to show the human side of your business.

4️⃣ Engage with Your Audience: Consistency goes beyond just posting. Take the time to engage with your audience by responding to comments, messages, and mentions. Show that you care about their opinions and build relationships through meaningful interactions.

5️⃣ Analyze and Adjust: Keep track of your social media efforts by monitoring analytics. Identify what's working and what's not, and make adjustments accordingly. This data will guide your future strategies and help you improve your consistency.

6️⃣ Utilize Automation Tools: To maintain consistency without feeling overwhelmed, consider using automation tools. These platforms allow you to schedule posts in advance, ensuring a steady flow of content even when you're busy.

7️⃣ Stay Up-to-Date with Trends: Social media is constantly evolving, so it's crucial to stay up-to-date with the latest trends and features. By adapting and incorporating new techniques into your strategy, you'll continue to engage your audience and stand out from the competition.

Consistency with excellence is the key to success in business, especially on social media. By following these seven steps, you can ensure that your social media plans are executed consistently and effectively. 🚀💪📈

#SocialMediaSuccess #ConsistencyIsKey #BusinessExcellence

Experience Super Benefits for Your Body and Mind This Simple and Easy Way....

 

Need an energy boost any time of day? Give yourself a good stretch on a large exercise ball. 

 

 It can work wonders for your body!  

 

Apart from boosting circulation, this routine enhances muscle flexibility and tone, promotes better posture, and can prevent muscle strains and injuries. 

 

Plus, let's not forget that it's a great stress-buster! 

 

 Not just fun, but it holds a bucketful of health benefits. Ignite your muscles, increase your core strength, and wake up your body every inch! No more random aches or accidental sprains if you start your day with this simple routine. 

 

This will not only induce blood flow but also helps improve flexibility, reduce muscle tension and enhance coordination. Adapt this routine into your day and observe how you become more productive and less stressed out at work. Stay fit, stay productive! 

 

Remember, every morning is a fresh opportunity to invest in your health.

 

So, grab your comfy workout gear, find that big exercise ball, and get stretching! #ExerciseBallStretch #MorningRoutine #StretchForHealth

 

 

Rowing Machine Provides Many Benefits for Your Physical Fitness and Overall Health

 

Working out on a rowing machine offers numerous benefits for your physical fitness and overall health. 

Here are five key advantages:

1. Full-Body Workout: Rowing is a highly effective full-body exercise. It engages multiple muscle groups simultaneously, including your legs, core, back, shoulders, and arms. This comprehensive workout helps you build strength, tone your muscles, and burn calories efficiently.

2. Cardiovascular Health: Rowing is an excellent cardiovascular exercise that raises your heart rate and promotes better heart health. It helps improve your lung capacity and endurance, enhancing your overall cardiovascular fitness. Regular rowing can reduce the risk of heart disease and other cardiovascular issues.

3. Low-Impact Exercise: Rowing is a low-impact exercise, meaning it's gentle on your joints and minimizes the risk of injury. Unlike activities like running or jumping, rowing doesn't put excessive strain on your knees, hips, or ankles. This makes it an ideal choice for individuals with joint problems or those recovering from injuries.

4. Calorie Burning: Rowing is an efficient calorie-burning exercise. It can help you shed excess weight and maintain a healthy body composition. Depending on your intensity and duration, rowing can burn a significant number of calories, making it an excellent choice for weight management.

5. Mental Benefits:  Regular rowing can have positive effects on your mental well-being. It's a low-impact, rhythmic exercise that can be meditative and stress-relieving. Rowing can help reduce anxiety, boost mood, and enhance mental clarity. The sense of accomplishment from reaching fitness goals on the rowing machine can also boost your self-esteem and motivation.

   Incorporating rowing into your fitness routine can be an effective way to achieve a balanced, full-body workout, improve your cardiovascular health, and enjoy the mental benefits of regular exercise while minimizing the risk of joint injuries.

Contact me for more healthy activity choices:  watersdd2@gmail.com 

www.ddwaters.com 

www.thewatersedge.com 

 

Why Are Electrolytes So Important For Your Body?

 Electrolytes play a part in a wide variety of body processes, including muscle contraction, the transmission of nerve signals, balancing fluid levels, and maintaining a natural pH level within the body.

Here are 10 benefits of electrolytes in maintaining proper hydration: 

1. Electrolytes help regulate fluid balance in the body by controlling the movement of water between cells and tissues.

2. They aid in maintaining proper nerve and muscle function, allowing for efficient communication between cells.

3. Electrolytes help prevent muscle cramps and spasms by ensuring proper muscle contraction and relaxation.

4. They support cardiovascular health by maintaining the balance of fluids and electrolytes in the blood, which helps regulate blood pressure.

5. Electrolytes assist in maintaining proper pH levels in the body, which is essential for various biochemical reactions.

6. They facilitate the absorption and transport of nutrients across cell membranes.

7. Electrolytes help regulate body temperature by facilitating sweat production and cooling mechanisms.

8. They support kidney function by assisting in the filtration and excretion of waste products.

9. Electrolytes aid in maintaining proper hydration levels during physical activity or exercise, preventing dehydration.

10. They contribute to overall energy production and metabolism by facilitating the conversion of nutrients into usable energy.

 

Read the next blog post for 10 more reasons to add electrolytes to your water for optimal hydration.

 

Click here to order the Watermelon Hydration Drink .full of electrolytes

Add electrolytes to Your Water to Optimize Body and Brain Function

 Think of your body like a piece of electrical equipment.  It is important to replenish your body with the electrolytes it needs to conduct electricity. 

Chaneling the electrical power of electrolytes makes simple and complex movements possible.  Here are just 10 benefits of electrolytes in hydration:

1. Electrolytes help maintain proper fluid balance in the body by regulating the movement of water between cells and tissues.

2. They aid in muscle function and prevent muscle cramps during physical activity or exercise.

3. Electrolytes support nerve function and help transmit electrical impulses throughout the body, including the brain.

4. They assist in maintaining a healthy pH balance in the body, which is essential for optimal cellular function.

5. Electrolytes, such as sodium and potassium, help regulate blood pressure by controlling the volume of blood and fluid in the body.

6. They contribute to the absorption and utilization of nutrients, ensuring that the body receives the necessary energy and building blocks for various physiological processes.

7. Electrolytes play a role in maintaining proper heart rhythm and preventing irregular heartbeats.

8. They support kidney function by helping to filter waste products and toxins from the blood.

9. Electrolytes aid in the transportation of oxygen and nutrients to cells, promoting overall cellular health and function.

10. They assist in maintaining proper body temperature by facilitating heat dissipation through sweat.

 There are many more benefits of electrolytes!  You can keep your muscles, brain and full body functions in shape by adding Usana's Watermelon Electrolyte Replacement Drink Mix to your bottle of water every day!  maintaining proper hydration: 

10 Crucial Reasons to Hydrate During Hot Weather

 

Here are 10 Crucial Reasons to Hydrate During Hot Weather:

 

With climate change causing the weather to hit highs of 117, 118 in Scotsdale, Arizona, and a number of countries in Europe for example, we need to be protecting ourselves from dehydration and its serious side effects.

 

1. Drinking Water Prevents Dehydration: Hydrating helps maintain the body's fluid balance and prevents dehydration, which can lead to symptoms like dizziness, fatigue, and confusion.

 

2. Regulates body temperature: Drinking enough water helps regulate body temperature, especially during hot weather when the body tends to lose more fluids through sweat.

 

3. Supports cardiovascular health: Staying hydrated helps maintain proper blood volume and circulation, which is important for cardiovascular health.

 

4. Enhances physical performance: Proper hydration improves physical performance by supporting muscle function, reducing fatigue, and improving endurance.

 

5. Prevents heat-related illnesses: Hydrating adequately helps prevent heat-related illnesses like heat exhaustion and heatstroke, which can be life-threatening.

 

6. Supports kidney function: Drinking enough water helps support kidney function by flushing out waste products and toxins from the body.

 

7. Improves digestion: Hydration is essential for proper digestion and nutrient absorption. It helps prevent constipation and supports a healthy digestive system.

 

8. Boosts energy levels: Dehydration can lead to feelings of fatigue and low energy. Staying hydrated helps maintain energy levels and promotes overall well-being.

 

9. Promotes healthy skin: Proper hydration keeps the skin hydrated and helps maintain its elasticity, preventing dryness, and promoting a healthy complexion.

 

10. Supports overall health: Hydration is crucial for overall health and well-being. It plays a role in various bodily functions, including nutrient transport, joint lubrication, and waste removal.

 

Remember to consult with a healthcare professional for personalized advice on hydration and health.

11 minutes of daily aerobic exercise can lower your risk of cancer and cardiovascular disease, or premature death, large study shows.

 

  Read this article from CNN on the benefits of even 11 minutes a day of aerobic activity per day to lower your risk of cancer, cardiovascular disease or premature death.....(I will comment in brackets....)

 

CNN  — 

When you can’t fit your entire workout into a busy day, do you think there’s no point in doing anything at all? You should rethink that mindset. Just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower your risk of cancer, cardiovascular disease or premature death, a large new study has found.

Aerobic activities include walking, dancing, running, jogging, cycling and swimming.   

(Personally, I work out at a nearby gym for 20-30 minutes a day, doing 12 minutes of aerobics and the rest weight bearing exercises.  I always feel more energetic and have a more positive mindset during the day.)

You can gauge the intensity level of an activity by your heart rate and how hard you’re breathing as you move. Generally, being able to talk but not sing during an activity would make it moderate intensity. Vigorous intensity is marked by the inability to carry on a conversation.

Higher levels of physical activity have been associated with lower rates of premature death and chronic disease, according to past research. But how the risk levels for these outcomes are affected by the amount of exercise someone gets has been more difficult to determine. To explore this impact, scientists largely from the University of Cambridge in the United Kingdom looked at data from 196 studies, amounting to more than 30 million adult participants who were followed for 10 years on average. The results of this latest study were published Tuesday in the British Journal of Sports Medicine. 

(Look up the results of this study.  In summary...)

The authors’ findings affirm the World Health Organization’s position that doing some physical activity is better than doing none, even if you don’t get the recommended amounts of exercise.

“One in 10 premature deaths could have been prevented if everyone achieved even half the recommended level of physical activity,” the authors wrote in the study. Additionally, “10.9% and 5.2% of all incident cases of CVD (cardiovascular disease) and cancer would have been prevented.” 

Benefits could also include improvement to immune function, lung and heart health, inflammation levels, hypertension, cholesterol, and amount of body fat, said Eleanor Watts, a postdoctoral fellow in the division of cancer epidemiology and genetics at the National Cancer Institute. Watts wasn’t involved in the research.  

“Sometimes, replacing some habits is all that is needed.

“For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grand kids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active.”

 

Sign up for CNN’s Fitness, But Better newsletter series. Our seven-part guide up will help you ease into a healthy routine, backed by experts.

To back up your exercise program per day, choose a natural supplement of vitamins and minerals used by over 5000 elite and Olympic athletes around the world:

CellSentials: https://celebrate.usana.com/ux/cart/en-CA/product/101.020104

Contact me as you look for more information on healthy choices:  watersdd2@gmail.com

 

Avoid Nasty Diseases with Essential Tips for Healthy Teeth and Gums

Did you know that research has linked oral health problems such as periodontal or gum disease to many health conditions, including diabetes, heart and kidney disease, Alzheimer's, asthma, osteoporosis, and cancer?

So, How Can You Avoid Contracting Those Diseases Through Better Dental Hygiene? 

1.  Brushing - twice a day - and daily flossing keeps bad bacteria away.

2.  Choose an advanced toothpaste formulated to give you a brighter smile and healthier gums: 

Health Benefits

• Features ADP-1, a postbiotic that attracts impurities for a deeper clean
• Scientifically proven to whiten teeth
• Formulated with coconut oil, aloe vera, and vitamin E oil
• Fluoride-free
• Contains menthol for fresh breath
• Contains naturally-derived ingredients
• No artificial colours, sweeteners or flavours

See why USANA’s advanced two-step oral care system should be your new nighttime routine:

3.  Quit Smoking

4.  Limit sugary foods and drinks that can promote the growth of bacteria in your mouth, leading to tooth decay and gum disease.

5. Eat a healthy diet fortified with nutritional supplements of important vitamins and minerals to strengthen your teeth and gums.

6. Stay Hydrated:  Drinking plenty of water can help wash away food particles and bacteria in your mouth.

7.  Visit your dentist regularly for checkups and cleanings that can help prevent gum disease and other oral health problems. 

How Your Complex Oral Microbiome Impacts Health.....

Deanna Waters, Sanoviv Certified Nutrition Advisor email:  watersdd2@gmail.com

 

Protect Your Eyes When It Is Sunny, Winter or Summer!

 Wearing sunglasses while skiing, sledding or skating in the winter is important for several reasons....much the same for a hot sunny day in summer:

1. Protection from UV rays: The sun's rays can be just as harmful in the winter as they are in the summer. In fact, the snow can reflect up to 80% of the sun's rays, increasing your exposure to UV radiation. Wearing sunglasses with UV protection can help prevent eye damage from prolonged sun exposure.

2. Reduced glare: The bright winter sun and the reflection off the snow can create a lot of glare, making it difficult to see clearly. Wearing sunglasses with polarized lenses can help reduce glare and improve visibility, allowing you to see potential hazards on the slopes more easily.

3. Wind and debris protection: Skiing involves high speeds and cold winds, which can dry out and irritate your eyes, and also lead to debris like snow and ice hitting your eyes. Wearing sunglasses can help protect your eyes from wind, debris and other environmental factors.

In summary, wearing sunglasses while skiing, sledding or skiing in the winter provides protection from UV rays, reduces glare, and offers wind and debris protection, all of which can help make your outdoor experience safer and more comfortable.  Same for the summer.

It's also important to wear sunglasses when driving longer distances in sunny weather, year round, to protect your eyes from the glare and fatigue.

Another excellent way to care for your eyes is a very special nutritional supplement called Visionex.  

The USANA Difference  Order here: 

 Whether you’re hiking, biking, or hitting the pool, your outdoor lifestyle is likely affecting your retinas. A good pair of sunglasses can only go so far. Give the delicate tissues of your eyes the protection they deserve with USANA’s antioxidant supplement, designed to support long-term eye health.

Health Benefits

• Protects the delicate tissues of the eye from photo-oxidation with antioxidant formula
• Supports eye health in conditions associated with sunlight damage, such as cataracts and age-related macular degeneration
• Protects the retina with lutein, zeaxanthin, and bilberry extract
• Helps with connective tissue formation and in the maintenance of bones, cartilage, teeth, and gums

Important Tips to Improve Your Vision

Through many years of wearing Contact Lenses and Bifocals, I discovered a number of ways to take care of my vision.  Read through for the ultimate answer,  for me,  to not need glasses or contact lenses anymore.

1.  Get regular eye exams.  Regular eye exams are important for detecting any eye problems and correcting your vision with the appropriate prescription glasses or contact lenses.

2.  Eat a healthy diet.  Include fruits and vegetables, especially those that are rich in vitamins A, C and E, to help improve your vision.  To be assured of the full array of vitamins and nutrients that your body needs, add USANA's Nutitrional supplements for all ages.

3.  Practice good eye hygiene.  Wash your hands frequently.  Avoid rubbing your eyes.  Remove makeup before going to bed. 

4.  Exercise regularly.  This can improve blood flow to your eyes, reducing the risk of eye diseases.

5.  Wear protective eyewear to prevent eye injuries.  This is especially important if you are in a job with hazardous materials and wear small objects that can be flying.

6.  Take breaks when using screens.  Staring at a computer or phone screen for long periods can cause eye strain and dry eyes.  Look away from the screen every 20 minutes.  I find it is even better to get up and walk away from the screens.

7.  Get enough sleep, which is important for overall health, including the eyes.  Lack of sleep can cause eye fatigue and dry eyes.  Don't force your eyes to read regular print just as you wake up.  Give them time to adjust.

8.  Wear sunglasses.  Whether you’re hiking, biking, or hitting the pool, your outdoor lifestyle is likely affecting your retinas, but a good pair of sunglasses can only go so far.

9.  Add Visionex every day.   Give the delicate tissues of your eyes the protection they deserve with USANA’s advanced antioxidant eye-health supplement, designed to support long-term vision, with increased levels of Lutein.  This made a difference in my vision.  Remember that it takes time for the cells to regenerate.  Everyone is different, so give this
product time to make a difference to your vision.

Health Benefits

• Protects the delicate tissues of the eye from photo-oxidation with an antioxidant formula
• Supports eye health in conditions associated with sunlight damage, such as cataracts and age-related macular degeneration
• Protects the retina with lutein, zeaxanthin, and bilberry extract
• Helps with connective tissue formation and in the maintenance of bones, cartilage, teeth, and gums
• Click here to order Visionex.