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Our Toxic Environment
10 Foods You Didn't Know Could Be Causing Inflammation
From Epic Water Filters and Jillian Kubala
Inflammation is your immune system’s response to an irritant, injury, or infection.
Short-term inflammation is a normal and necessary part of your body’s defense against injury and infection. Chronic (long-term) inflammation can cause damage to your body over time and is linked with an increased risk of many serious health conditions, including certain cancers and heart disease.
Along with factors like smoking status and overall physical health, your diet and lifestyle can affect inflammation levels.
While certain foods have anti-inflammatory effects, others can promote inflammation and increase your risk of inflammatory conditions.
Coffee Shop
Is coffee good for your heart health?
Three health benefits of coffee
The perfect cup of coffee has the ability to nurture your soul and fuel your body so you can take the morning head-on. Whether it’s the familiar flavor or amazing aroma, it’s safe to say that when you start your day with a cup of Joe, you’re starting it right.
Coffee can do much more than keep you awake.
Luckily, a dose of caffeine and a satisfying taste aren’t the only things coffee can give you. In fact, that cup of java can be good for your health as well.
Coffee can do many things for your body, but some are more impressive than others. Read on for three ways coffee can keep you healthy.
It can burn fat.
Caffeine has been known to stimulate thermogenesis, which is the way your body turns food into energy.
Drinking a cup of coffee increases the amount of calories your body burns throughout the day.
It can lower your risk of cancer.
The American Journal of Clinical Nutrition found that drinking four or five cups of coffee a day lowered common drinkers’ risk of colorectal cancer by 15 percent.
It’s important to note that drinking more coffee doesn’t guarantee you won’t get cancer, but it may help prevent it.
How to Avoid Dangerous Toxins in Our Environment
Environmental Toxins that You Must Avoid
We are living in a world where we are constantly surrounded by toxins.
They are in the air we breathe, the food we eat, the water we drink, and even in the products we use every day. These toxins can have a damaging impact on our health, contributing to issues like allergies, asthma, cancer, and many other diseases.
So, how can we avoid these dangerous toxins?
Let's delve into some of the most common environmental toxins and how to avoid them.
Air Pollution
Air pollution is one of the most pervasive and dangerous toxins we encounter daily.
It's not just the smoggy haze over cities that we need to worry about, but also the indoor air quality. Indoor air can be up to five times more polluted than outdoor air due to chemicals from cleaning products, mold, dust, and pet dander.
To combat this, ensure good ventilation in your home by opening windows regularly, use natural cleaning products, and consider investing in an air purifier.
Also, try to limit your outdoor activities on days when the air quality index is poor.
Water Contaminants
Water is another major source of toxins.
From heavy metals like lead and mercury to pesticides and plastic byproducts, our drinking water can be a cocktail of harmful substances.
To ensure you're not ingesting these toxins, consider investing in a high-quality water filter that can remove these contaminants.
Also, avoid using plastic water bottles as they can leach harmful chemicals into the water.
Opt for glass or stainless steel containers instead.
Pesticides in Food
The food we eat can also be a significant source of toxins, especially if it's not organically grown.
Pesticides used in conventional farming can remain on the produce and end up in our bodies when we eat them. These pesticides have been linked to a range of health problems, including cancer, neurodevelopmental issues in children, and endocrine disruption.
To avoid these, try to buy organic produce whenever possible, especially for fruits and vegetables that are typically high in pesticide residue like strawberries, spinach, and apples.
Washing your produce thoroughly can also help remove some of the pesticides.
Household Products
Many household products, from cleaning supplies to personal care products, are loaded with harmful chemicals.
These can include phthalates, parabens, and triclosan, which have been linked to hormone disruption, cancer, and other health problems.
To avoid these toxins, opt for natural or homemade alternatives. For example, vinegar and baking soda can be used for many cleaning tasks, while coconut oil and essential oils can replace many personal care products. Always read labels and avoid products with ingredients you can't pronounce.
Electromagnetic Radiation
or EMFs
In our digital age, we're constantly surrounded by electromagnetic fields (EMFs) from our devices like smartphones, laptops, and Wi-Fi routers.
While the health effects of EMFs are still being studied, some research suggests they may contribute to health issues like insomnia, anxiety, and even cancer.
To reduce your exposure, keep your phone and laptop away from your body when not in use, turn off Wi-Fi at night, and consider using an EMF shield for your devices.
In conclusion, while it's impossible to completely avoid all toxins in our environment, we can take steps to significantly reduce our exposure.
By being mindful of the air we breathe, the water we drink, the food we eat, the products we use, and the radiation we're exposed to, we can create a healthier environment for ourselves and our families.
Remember, every small change can make a big difference in your overall health.
Be sure to visit the EWG website and sign up for their free newsletter. This is an excellent source for information about environmental toxins. Including what, where, and how to avoid them.
Improving Your Sleep for Better Health
Top 5 solutions for a better night's sleep
We've all been there. Tossing and turning, counting sheep, desperately trying to drift off into the land of dreams.
It's no secret that a good night's sleep is crucial for our health and wellbeing. It helps our bodies to repair and rejuvenate, boosts our mood, and improves our cognitive function. Yet, many of us still struggle to get the quality sleep we need.
If this sounds like you, don't despair. Here are the top five solutions for a better night's sleep.
1. Establish a Regular Sleep Schedule
First things first, it's time to establish a regular sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. Our bodies thrive on routine, and by sticking to a consistent sleep schedule, you can help regulate your body's internal clock, also known as your circadian rhythm.
This can make it easier to fall asleep and wake up in the morning. It might be tempting to have a lie-in on a Sunday, but try to resist the urge. The more consistent you are, the better your sleep will be.
2. Create a Sleep-Friendly Environment
Next, take a look at your sleep environment. Is it conducive to a good night's sleep? A sleep-friendly environment is dark, quiet, and cool. Consider investing in blackout curtains or an eye mask to block out any unwanted light.
You might also want to use earplugs or a white noise machine if you live in a noisy area. The temperature of your room can also affect your sleep.
The National Sleep Foundation recommends a bedroom temperature of around 65 degrees Fahrenheit (18 degrees Celsius) for optimal sleep. Lastly, make sure your bed is comfortable.
You spend around a third of your life sleeping, so it's worth investing in a good quality mattress and pillows.
3. Limit Exposure to Screens Before Bed
We're all guilty of scrolling through our phones or watching TV before bed, but this can seriously disrupt our sleep. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep. Try to switch off all screens at least an hour before bed. Instead, you could read a book, listen to some calming music, or practice some gentle yoga. If you really can't resist the lure of your phone, at least use a blue light filter or switch to night mode to limit your exposure.
4. Watch What You Eat and Drink
What you eat and drink can also have a big impact on your sleep. Try to avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep cycle and cause you to wake up during the night. Instead, opt for a light, healthy snack if you're hungry. Some foods, such as almonds, turkey, and chamomile tea, are even known to promote sleep. Also, try to stay hydrated throughout the day, but limit your fluid intake in the evening to avoid night-time trips to the bathroom.
5. Incorporate Physical Activity into Your Day
Last but definitely not least, physical activity is key for a good night's sleep. Regular exercise can help you fall asleep faster and enjoy deeper sleep. It doesn't have to be anything strenuous - even a short walk can make a difference.
However, try to avoid vigorous workouts close to bedtime as these can leave you feeling energized and make it harder to fall asleep. Instead, aim to finish exercising at least three hours before you plan to hit the hay.
There you have it, five top solutions for a better night's sleep. Remember, everyone is different, so what works for one person might not work for another.
It might take some trial and error to find what works best for you. But by making a few small changes, you can improve your sleep and reap the benefits for your overall health and wellbeing.
Sweet dreams!