5 Health tips that will change your life

 Choosing a healthy lifestyle can lead to a longer, more fulfilling life. Improving your physical and mental health has a positive effect on everyone around you.

You can teach your family and friends better habits through example. There’s no need to be intimidated by the idea of living healthier. Make a few small changes and see big results.

Get Moving

There are exercise programs out there that promise amazing body transformations in a short amount of time but they’re grueling. If you love that kind of challenge then go for it! To begin an exercise regimen that’s less extreme, start with walking. Walking is a great way to ease into exercise and is less taxing on your joints than jogging or running. Even a 10 minute walk down the street will increase your stamina and boost your metabolism. When the weather doesn’t permit walking outdoors, try the local gym. Elliptical machines are kinder to your knees and with their adjustable resistance you can increase the challenge as muscles strengthen. A treadmill is a great way to get walking too and with the adjustable incline you can experience the unique challenge of traversing hills.

Hydrate Properly

Drinking enough water is vital to your health. Proper hydration aids in digestion, organ function and protects joint health. Consuming the proper amount of water daily keeps your skin healthy and helps flush out any toxins in your system. You need to drink more water when you’re exercising because you sweat it out. Sports drinks are okay after a strenuous workout because they replace electrolytes but be aware that they contain sugar and added calories that you won’t find in water. Fruit juices are good hydration too because they have vitamins and minerals but even the most natural juices contain sugar and sometimes high amounts of sodium.

Fresh Air and Sunshine

Venturing out into the sunlight has many benefits, a major one being that when your skin is exposed to sunlight, it produces Vitamin D. Vitamin D helps your body absorb calcium which is vital for building and maintaining strong, healthy bones. Low levels of Vitamin D can lead to certain cancers, obesity, high blood pressure, diabetes and depression. Vitamin D’s ability to aid in calcium absorption prevents bone diseases like osteoporosis and rickets. Sunlight isn’t the only source of Vitamin D, it can also be found in fortified dairy products, cod liver oil, eggs and fish like salmon and tuna.

Rest and Relaxation

Never underestimate the importance of a good night’s sleep! As hectic as your life is, your body needs time to recharge. Insufficient sleep can lead to fatigue, depression and anxiety. Even just a few nights of not enough sleep affect your mood, judgment and memory. Longer bouts of inadequate sleep can lead to health problems like depression, and heart disease. You might be tempted to try and work through a problem by staying up all night but it’s better to sleep on it. Quite often the right solution presents itself in the morning after a good night’s rest.

Eat Naturally

A good rule of thumb to use when grocery shopping is if you can’t pronounce the ingredients then you shouldn’t be putting it in your body. Fresh fruits and vegetables, lean protein, and whole grain foods are best for your body. Many breads that claim to be whole grain and nutritious are also full of preservatives and excess sugar. Take eating healthy a step further by baking as much food as you can from scratch. You’ll gain peace of mind knowing exactly what ingredients went into the food you’re eating. Also, keep an eye on eye on the nutritional labels of the foods you ingest and even the meds or treatments you use on your body (toothpaste, bodywash, etc).

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Lofoten Islands, Norway

Introduction

The Lofoten Islands are somewhat isolated as they lie well into the Arctic Circle, but their natural beauty and authentic culture attract tourists every year. These islands, whose name means “lynx foot” in Old Norse, are very rocky and little vegetation grows. Despite this, a number of animals call the islands and surrounding waters home and due to the weather and geography some of this wildlife is quite unique, such as the deep water coral reef off the coast. Among the more common animals that call the islands home are eagles, puffins, otters, and moose.

This landscape and lack of plant life makes the rocky mountains even more beautiful, but the lack of vegetation also makes the islands sparsely populated as living conditions, especially in the winter months, can be difficult. Despite their northerly location, the islands are relatively warm as the average winter temperatures are above freezing. None-the-less, the long summer day and long winter nights can be difficult to get used to.

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History & Background

Despite the northern location of the Lofoten Islands, their weather has encouraged human settlement of the islands for thousands of years and by the Viking Age in the 700s there were fortifications in the town of Kabelvag.

Unlike their neighbors in the south, the people living on the Lofoten Islands didn’t get real involved in the Viking lifestyle, although Vikings did live on the islands. Instead the islands have been the center of the cod industry. Perhaps this is what initially drew the people to the islands as the cod tend to arrive in the largest numbers during the winter months.

As Hanseatic League power in Bergen grew in the 1200-1700s, so too did the wealth in the Lofoten Islands as dried cod was one of Norway’s largest exports at the time. Since Bergen had a monopoly on the trade from northern Norway during this time, nearly all of the cod caught in the islands was transported to Bergen for shipment elsewhere. As the Hanseatic League’s trade network expanded, demand for cod increased and so too did the wealth and power in the Lofoten Islands.

Despite the fall of the Hanseatic League, the waters surrounding the Lofoten Islands are still home to cod and the islands remain home to people focused on this industry. No matter the political climate elsewhere, the culture and lifestyle in the islands have remained on the cod industry. Today this is only slightly changing as tourism has grown, but the tourists generally arrive in the summer months and the cod arrive in greater numbers during the winter months. No matter the season, nearly everyone remains reliant on the seas to bring in fish or tourists year round.

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Lofoten Islands Today

The people in the Lofoten Islands are about as grounded as anyone can be. For hundreds of years the people have lived off the seas as fishermen and today that simple lifestyle continues. The islands are divided in numerous small settlements as cities are non-existent and each town is slightly unique. The people all seem to know each other or try to find a link and common last name when they encounter each other.

This simple lifestyle dominates the islands, but modern life, technology, and tourists have guaranteed the people on the Lofoten Islands are in touch with the outside world. Rock climbing, biking, and other sports are common and modern day technology is a great tool to keep in touch or to find the schools of fish in the nearby oceans. Despite this, there seems to remain a mystery and intrigue surrounding the islands by outsiders as authors and artists have distributed enough of the culture to spark curiosity, but not a full understanding.

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5 unexpected benefits of sport

1. Memory Improvement

6-month study at the University of British Columbia , Canada, shows that older women who regularly perform aerobic exercise have a much better memory than their contemporaries who do not exercise. The results were obtained by comparison of the ability to store and reproduce the words and events in the two treatment groups. Training regimen – twice a week walking 40 minutes while maintaining 70-80 % of the target heart rate for the age group.

Furthermore , in other studies, it was shown that sport can partially compensate for the cognitive decline due to long-standing high intake of fat.

2 . Reinforce the impact of vaccines

Investigation of the Iowa State University has shown that sport increases efficiency of influenza vaccines . 90 minutes of jogging or cycling twice a week doubled the levels of antibodies against the virus two months after administration of the vaccine as compared with control group. Scientists offer two possible mechanisms explaining this impressive discovery – strengthening of immunity or help spreading the vaccine outside the application site. It is entirely possible also that dependence is true for other vaccines.

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3 . Improving self

A study published in The British Journal of Sports Medicine, shows that children practiced before the test , have better concentration and self-control during the test . Scientists say this is due to the increased blood flow Crum frontal lobe , which is involved in the thinking and planning of targeted actions.

4 . Reduces the risk of psoriasis

Psoriasis – autoimmune inflammation of the skin occurs at a frequency of 1:40, more often in women . Doctors at Brigham and Women’s Hospital in Boston , USA, show that about two hours of vigorous exercise a week cut the risk of psoriasis by 30%. The bad news – the exercises have to be really energetic, so here walking is not an option .

And one perhaps not so unexpected benefit of the sport:

5 . Exercise brings us more candles on the cake

Undoubtedly , the best news for all lovers of active life – 15 minutes of light aerobic work day prolong life an average of three years. Data from the National Health Research Institute of Taiwan, who studied more than 400 000 people before you reach this very important conclusion. The researchers reported an average 10 % less cancer and 20% less cardiovascular disease in its active participants, compared with their peers sedentary .

Fish – for a healthy mind and heart

Fish can improve brain health and heart.

Question, what are the best supplements still remains unknown. According to recent studies, however, omega-3 fatty acids “keep” of brain disorders occurring with advancing years, the loss of kognivnite abilities and dementia.

Researchers recommend consuming fish five times a week or twice if nutrient supplementation in the form of supplements. Experts emphasize that supplements can help people who have already suffered a heart attack or stroke, but taking them can help healthy people, those with an increased risk or already suffering from cardiovascular disease.

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Omega-3 fatty acids help to reduce the risk of arrhythmias, reduce the formation of plaque, but also may decrease and the blood pressure. Fish that is recommended to consume a salmon, mackerel, herring, trout, sardines and tuna. It is best, of course, eat fish, but supplements can also help.

Benefits that omega-3 fatty acids wear are long known. They are widely recommended as an ally in the prevention of disease.

Docosahexaenoic acid (DHA), which is found in fish oil has beneficial effects on brain development of newborns.

Feeding nerve cells helps prevent atrophy in later years. Diet rich in DHA supports brain active.

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