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Tuesday, 14 January 2014

Healthy peoples health secret


















this lens' photo
This is the latest book from Patrick Holford, but where does he source his data? If any of you have visited Holford's website, you may have seen an invitation to fill in an on-line questionnaire about your health. Always a curious person, I did my first one about 12 years ago, scoring a disappointing average (I thought I was super healthy!). Since its inception in the 1990s, this health questionnaire has been completed by over 55,000 people, which makes it probably the largest health study ever done.

Among the respondents, 6% came out in optimum health, 50% in moderate health and 44% in poor to very poor health. Holford did further studies into those 6% at the top, how they lived their lives and what they held important, and divided the results into these 10 secrets.

He believes that the person in average health has stress, gets impatient, tired, has sleep problems, digestive issues, poor immunity, PMS or menopausal symptoms and other common health issues. He recommends that you follow his steps to 100% health so you can free yourself from these symptoms and issues. He goes even further to say that you can protect yourself from even more serious problems such as cancer, Alzheimer's, diabetes and heart disease! It is an assumption that if your parents suffer from one of these diseases, you yourself will fall prey because it's in your genes. Holford says that is NOT THE CASE. Only 1 in 100 people are genetically pre-disposed to get Alzheimer's, the rest of it is down to how you choose to live your life.

He takes the example of cancer. In the UK, a woman's chance of developing breast cancer is 1 in 9, the same goes for prostate cancer in men. In China however, the chance of getting breast cancer is 1 in 5000, prostate cancer 1 in 59,000! But this is not a case of lucky Chinese genes because when a Chinese person adopts a Western lifestyle, particularly the diet, their risk of getting those diseases increases.

The one question that persists throughout the book is: what is it that the 100% healthy people do that other people don't? In most health books I've read, the underlying theme is always: what should we avoid eating to lessen our chances of becoming ill. But this is not a run-of-the-mill health book. In Part 1, there are details of what the healthiest people eat and drink and what they avoid eating and drinking. Unsurprisingly, the vast majority of these top scorers also took supplements to their diet and took regular exercise.

You are encouraged to take short health questionnaires which are presented in each chapter in Part 1,
then in Part 2, you are told how to interpret your results and how to make improvements if you choose to do so. This section is broken down simply into:

blood sugar balance: why you get energy slumps, feel fatigued, crave caffeine
how to identify foods you are intolerant to
foods that add years to your life and foods that do the opposite
why you need essential fats
the importance of hydration
advice on fitness

One term which is not too familiar in this country but which Holford is enthusiastic about is Homocysteine. This is a broad, extensive term to indicate how your body transforms food into energy, how the processes that manage your brain and body work in balance with each other. Your Homocysteine or H score is an indicant of how long you will live.

If you score low on any of the questionnaires, this book serves up advice on how to raise that score. Holford gives an example with migraines, a common affliction. Based on studies, he says that giving migraine sufferers B vitamins B6, B12, folic acid and B2 can halve the incidents of migraines.

A topic which is significant in this book and which Holford devotes whole chapters to is not food, drink or illness related. He found that of those 6% top scorers in optimum health, all had good emotional health. The majority maintained good to excellent relationships. They realized the importance of living for the present and the future and had learnt to discard their emotional baggage. Most had a spiritual awareness and positive outlook or, as Holford puts it, your sense of self. While I have been exposed to studies on the subject of how repressed emotions and repressed energy will lead to tension in the body and eventually disease, it is refreshing and positive to see this subject dealt with so extensively and as part of a mainstream health book.

We all have a choice on how we live our lives, whether it's conditioned from childhood or we make a conscious decision to go one way or another. This book is not about advocating a particular diet, just advice on how to improve your chances of living in optimum health. You can decide to raise your score, or not. It's your choice.See video-


Tips to live a healthier life

Drink more water                                                                      

Get enough sleep

Meditate

Exercise

Pick exercises you enjoy

Work out different parts of your body

Eat more fruits
                                                                                       

Eat more vegetables 

Pick bright colored foods

Cut down on processed food

Love yourself

Barefoot walking/running                                                                     

Purge negative people from your life

Purge negativity from yourself

Journal out unhappy thoughts

Avoid trigger foods

Breathe.Deeply

Address emotional eating issues

Eat small meals

Stop eating when you feel full

Go for brown carbs vs white carbs

Live a life with purpose

Say no to oily food

Cut out sugary food

Go organic

Improve your posture 

Cut out soda and caffeine

Don't drink alcohol

Prepare your meals

Learn to say no

Bring a water bottle when you go out

Dine a salad bars more often

Go for low calorie,low fat alternatives

Stop smoking

Avoid passive smoking

Have healthy snacks

Drink fruit/veg smoothies

Juicing

Go on a vegetarian diet

Go on a vegan diet

Become a raw vegan                                                                      

Get out more often
                            
Exercise good dental hygiene

Join classes like dance classes,aerobics classes

Hang out with healthy people 



The  Worlds healthiest foods


Vegetables                                             

Asparagus

Avocados

Beet greens

Beets

Bell peppers

Bok choy

Broccoli

Brussels sprouts


Cabbage

Carrots

Cauliflower

Celery

Collard greens

Corn

Cucumbers

Eggplant

Fennel

Garlic

Green beans

Green peas

Kale

Leeks

Mushrooms, crimini

Mushrooms, shiitake

Mustard greens

Olive oil, extra virgin

Olives

Onions

Potatoes

Romaine lettuce

Sea vegetables

Spinach

Squash, summer

Squash, winter

Sweet potatoes

Swiss chard

Tomatoes

Turnip greens


Fruits


Apples

Apricots

Bananas

Blueberries


Cantaloupe

Cranberries

Figs


Grapefruit

Grapes

Kiwifruit


Lemon/Limes

Oranges

Papaya

Pears


Pineapple

Plums & Prunes

Raspberries


Strawberries

Watermelon



Seafood

Cod

Salmon

Sardines

Scallops

Shrimp

Tuna


Nuts and seeds

Almonds

Walnuts

Sunflower seeds

Sesame seeds

Pumpkin seeds

Peanuts

Flaxseeds

Cashews


Beans and Legumes


Black beans

Dried peas







Garbanzo beans



Kidney beans

Lentils

Lima beans


Miso

Navy beans


Pinto beans

Soy sauce




Soybeans

Tempeh




Tofu