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Prevent Vaginal Infections with Probiotics

by Institute for Vibrant Living

Vaginal infections can be a problem even for those practicing healthy habits in their hygiene and diet. The most common vaginal infections include candida (thrush), bacterial vaginosis and other yeast infections, as well as sexually transmitted infections.

Healthy habits include eating probiotic-rich yogurt

Common symptoms of vaginal infection include vaginal itching, burning, irritation, redness and swelling, often accompanied by a discharge that may have an unpleasant smell. Antibiotics are commonly used to treat these infections, but unfortunately they are the opposite of probiotics. Antibiotics kill off the good bacteria along with the “bad” bacteria causing the infection. Antibiotics prescribed for other health issues, such as a chest infection can similarly destroy the good bacteria in the gut and vagina, leading to an outbreak of thrush or other vaginal infection as an unwelcome side effect. There has to be a better way to balance bacteria and prevent vaginal infection outbreaks.

Related:  The Power of Probiotics

Study on Oral Probiotic Supplements

A study looked at the effect of oral probiotics on the presence of good bacteria in the vagina. The study was on 60 pre-menopausal women who were given oral probiotics daily for 14 days followed by a seven day period when the probiotics were stopped. Vaginal swabs were then taken from the participants to see how the orally administered probiotics had affected anti-microbial activity.

The study showed that the presence of beneficial “friendly” bacteria in the vagina had significantly increased in those administered orally with healthy probiotics, compared to the placebo group.

The Benefits of Bifidobacterium and Lactobacillus

The bacteria found to have increased due to probiotic supplementation included Lactobacillus acidophilus, L. reuteri, L. plantarum, L. rhamnosus and B Bifidobacterium lactis, which are all effective against pathogens responsible for causing vaginal infections.

Healthy habits and a balanced diet should encourage “friendly” bacteria to thrive and counter infection naturally. However, taking antibiotic medications and eating a diet high in sugar can upset the acidity and balance of bacteria in the vagina. This can lead to recurrent outbreaks of yeast infections such as thrush and other vaginal infections.

As well as preventing and treating vaginal infection, good bacteria are also known to promote overall health and well-being by boosting the immune system and lowering anxiety. Bifidobacterium aids digestion and can help avoid the need for antibiotic treatment against infection, which can cause diarrhea as a side effect. Lactobacillus acidophilus is particularly effective in treating and preventing vaginal yeast infections. All these benefits make a good case for including probiotics in your diet as one of nature’s healthy habits to fight off infection.

Include live yogurt containing L. acidophilus in your diet, and or take probiotic supplements.  Both are healthy living tips for treating and avoiding vaginal infections without the need for medications.

 

 

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The Effects of Stress Include Faster Cancer Growth and Metastasis

by Institute for Vibrant Living

Whether sitting in heavy traffic or dealing with long-term financial woes, people are exposed to stress on a regular basis. The causes of stress are many, but all stress falls into one of two categories. The short-lived type of stress we might feel in traffic is known as acute stress, and this type usually wanes when the situation changes. The type of stress we feel when dealing with frequent financial trouble is known as chronic stress because it lasts for weeks, months, even years and has no clear end in sight. While acute stress presents little cause for concern, chronic stress can damage the health in many ways including encouraging the growth and spread of cancer.

A few simple practices can help counter the harmful effects of stress on health.

Research into the Effects of Stress on Cancer Growth and Metastasis

Isolation or confinement is a condition that creates stress in mice.  Research on mice with cancerous tumors found that tumors were more likely to metastasize (spread) when mice were isolated.  Another study showed that tumors transplanted into the mammary pads of mice metastasized much more quickly if mice were under constant stress than if mice were not under stress.  While scientists continue to research whether stress causes cancer directly, there's no doubt that it helps certain types of cancer grow and spread.  

How Stress Encourages the Growth and Spread of Cancer

Lorenzo Cohen, a professor of General Oncology and Behavioral Science explains that stress makes the body "more hospitable to cancer."  The release of hormones triggered by chronic stress hinders anoikis, a process in the body that destroys diseased cells and keeps them from spreading.  There is also some evidence to suggest that stress triggers the release of growth hormones that can boost blood supply to cancerous tumors.

Related:  Try Controlled Breathing for Difficulty Relaxing

While it is important for all people to try to counteract the effects of stress, it is essential for people with cancer.  Here are a few ways to keep stress at bay:

Try therapeutic strategies. Talk therapy and cognitive behavioral therapy (CBT) can help reduce stress by discovering its sources and offering management tools for accompanying worry and anxiety.

Practice activities that encourage mindfulness.  Whether you enjoy painting or yoga, activities that keep the mind focused on something other than stress can provide temporary relief.

Get plenty of sleep.  A good night's sleep helps improve mood, memory and the ability to think clearly.  Proper sleep also helps boost the immune system, and a healthy body is the best defense against stress.

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The Effects of Stress on Your Immune System

by Institute for Vibrant Living

When it comes to preventing or fighting infection, the body relies on the immune system.  This network of cells, proteins, tissues and organs works to combat foreign invaders like germs, bacteria, fungi and parasites.  A number of things can weaken the immune system including chronic stress.  Because causes of stress include work, relationships, health problems and life changes, it is impossible to avoid.  Knowing more about the how stress affects the immune system can help. 

Activities like yoga, tai chi, meditation, reading or listening to soft music can help combat the effects of stress.

The Research

Research from Ohio State University has shown marked effects of stress on the immune systems of medical students, especially during arduous three-day exams.  Effects include weakened infection-fighting T-cells and reduced production of gamma interferon, a protein that helps boost the immune system.

Subsequent research examined the effects of stress-easing interventions on medical students during exams.  Results showed that the immune systems of medical students who participated in regular hypnosis and relaxation training were more robust than those of medical students who did not participate in these techniques.

Another study examined men infected with HIV who were asymptomatic at the onset of the study.  The research showed that men with higher levels of stress experienced a quicker progression of AIDS than men with lower stress levels.  After five years, the chances for developing AIDS were two to three times higher in men with higher-than-normal stress levels.

Related:  Does Stress Impair Memory?

In addition to causing physiological changes in the immune system, stress can lead people to engage in behaviors like drinking, smoking and unhealthy eating.  When combined with stress, any or all of these behaviors can wreak havoc on the immune system.

Fortunately, there are techniques to lessen the effects of stress on the immune system and other areas of the body.  These include:

  • Stress-relieving activities like yoga, tai chi, meditation, reading, warm baths, or listening to soft music
  • Regular physical exercise
  • Bonding with a pet
  • Establishing and maintaining close relationships with friends and family

Research clearly shows that chronic stress can impact health by weakening the immune system. Instead of choosing to ignore stress or to eat, drink, or smoke it away, people can take advantage of the tips above to reduce stress levels and keep harmful foreign invaders at bay.

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Laugh Away Stress: 10 Tips on How to Laugh More

by Institute for Vibrant Living

You may remember the Robin Williams movie, Patch Adams that illustrated how humor provided relief in a hospital setting. Based on the true story of Dr. Hunter “Patch” Adams, the story holds more than a little truth when it comes to using laughter as a tool for stress management.

Try laughter as a form of stress management!

Here are just some of the health benefits that laughter and humor provide:

  • Lower hypertension
  • Reduces stress
  • Relaxes the body
  • Triggers the release of endorphins which promote happiness and relaxation
  • Cleanses the lungs of stale air
  • Boosts the immune system
  • Increases muscle flexibility
  • Boosts the production of T-cells
  • Helps us keep life’s problems in perspective

It’s a commonly quoted fact that adults laugh about 15 times a day while children laugh about 400 times.  No wonder the problems of the world and life in general, sometimes get us down.

Study on Stress Hormones and Laughter

A study led by Lee Berk at Loma Linda University in California showed that laughter not only lowers blood pressure and boosts mood-elevating endorphins, but even anticipating a fun event can lower the three main stress hormones: cortisol, adrenaline and dihydroxyphenylacetic acid (DOPAC).

This study focused on 16 men. Half were told they would be watching a humorous video they had selected earlier, and half were told they would be sitting in a room reading magazines as a control group. The researchers measured hormone levels throughout the study and noted that 30 minutes after the video was over, cortisol was down 67%, adrenaline was down 35%, and DOPAC was down 69%. The surprise was that even before the group watched the video, the anticipation of laughter lowered cortisol by 39%, adrenaline by 70% and DOPAC by 38%.

The power of feel-good chemicals produced by the body should not be underestimated for stress management. They are believed to be up to 200 times more powerful than morphine and side effects are zero.

Related:  Five Fun Ways to Connect with your Partner

Ways to Use Laughter as Stress Management

Now we know the value of laughter to reduce stress and cortisol levels, we need to adopt some sure-fire ways to increase laughter in our lives. Here are 10 suggestions:

  • Read some funny jokes from a book, or search the internet
  • See humor in everyday life. There’s always something to smile about, such as wearing odd socks to work!
  • Plan a fun evening with some light-hearted friends
  • Spend time with younger members of the family; they are always able to raise a smile
  • Rent a funny movie – and anticipate laughter, just like in the study
  • Collect and share humorous sayings and true funny stories
  • Look out for a funny advertisement, ridiculous billboard or humorous commercial that makes you smile
  • Practice fake laughing as if you’re auditioning for a part. Even fake laughter triggers a response so spend a few minutes a day managing stress by perfecting that laugh out loud
  • Get together with friends and workmates and have a laughing contest. The effect is contagious and will soon have you laughing for real!
  • Find a few more funny activities as part of your stress management activity.
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5 Fabulous Foods For Fall and More Healthy Eating Tips

by Institute for Vibrant Living

Fall is the season of harvest, Thanksgiving and hearty wholesome cuisine as the temperatures drop. Check out these fall food favorites and see how they contribute to a healthy eating plan.

Using oysters, nuts and fall fruits in your meals is an excellent way to focus on healthy eating while still getting in some fun flavors and textures.

Apples for Quercetin

Apples are seasonally harvested in fall. There are over 7,000 varieties, with some species better than others for cider-making, pie-baking, storing, drying or eating right from the fruit bowl. One medium apple has around 96 calories and is great for healthy eating as it delivers 4.4 grams of fiber, 8.4 mg vitamin C as well as calcium, iron and trace minerals. Apples also contain high levels of pectin and the antioxidant quercetin, which may help prevent allergy symptoms.

Squash for Beta Carotene

Pumpkins and winter squash are a healthy source of beta carotene and magnesium with their soft golden flesh. Roast, bake or add to casseroles and know you are getting around 4,600 mcg of beta carotene per half cup of butternut squash. Spaghetti squash has lower levels of beta-carotene but does have double the amount of omega-3 fatty acids, another great fall food for healthy eating.

Beta carotene is used in the body to make vitamin A.  In a study at the Cancer Research Center of Hawaii researchers showed that beta-carotene can turn on a gene to help prevent the growth of cancerous cells.

Related:  Four Nutritional Powerhouses that should be a Part of Your Diet

Mushrooms for Immunity

Cool humid conditions are ideal for producing mushrooms with 10 different species being grown commercially. Mushrooms are currently being trialed as a suppressant for breast cancer as they remove estrogen from the blood. Beta-glucan protects against colds and flu viruses while reishi mushrooms have positive antiviral properties. In addition, shiitake, portobello, oyster and reishi mushrooms contain a polysaccharide molecule that stimulates the immune system. Slice mushrooms on salad or add them to almost any hot dish to boost immunity as winter approaches.

Oysters for Zinc

Eaten either raw or cooked, oysters are deliciously nutritious as part of any healthy eating lifestyle. However, to avoid food poisoning associated with eating raw contaminated oysters, play on the safe side and enjoy them cooked. Each serving of six oysters contains 43 calories packed with protein, omega-3 fatty acids, vitamins and minerals. Top of the list is 33 mg of zinc, which is 220% of the recommended daily value. And there’s always the unproven reputation that oysters have as an aphrodisiac!

Turkey for Tryptophan

Fall would not be the same without Thanksgiving turkey. A three-ounce serving of perfectly roasted turkey meat gives you 25 grams of lean protein (half your daily requirements) and far less calories and fat than an equivalent serving of roast beef. Turkey contains tryptophan, an essential amino acid that the body cannot make. It is used to make niacin and serotonin, so perhaps that’s why a nap is in order after any Thanksgiving turkey feast!

Now you can look forward to fall, knowing it is a great season for enjoying the tastiest healthy eating, from Apples to Zinc!

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Overweight AND Malnourished?

by Institute for Vibrant Living

One of the ironies of the American diet is that people can be overfed yet undernourished. Learning how diet contributes to obesity is just one part of understanding the link between diet and health. Even if you eat plenty of food, you can still display malnutrition symptoms if you are filling up on unhealthy foods.

Malnutrition symptoms may occur even if you are overweight

Studies show that despite the abundance of food, a huge proportion of Americans are suffering from basic nutritional deficiencies. Over 30% of people are short of magnesium and essential vitamins A, C and E. More than 80% of diets lack vitamin D, and 90% of adults do not eat enough omega-3 fats. These are essential for controlling inflammation and blood sugar levels in the body.  So what’s going wrong?

Processed Foods Provide “Empty Calories”

Eating processed foods such as burgers, canned food, sausages, bacon, French fries, snacks, convenience foods and soda means a diet high in calories but low in vitamins and nutrients. Laden with high fructose corn syrup, trans fats and preservatives, these foods are far from the meat, fruit and vegetables that our bodies are designed to consume, and they can quickly lead to malnutrition symptoms.

We need vitamins and minerals from fruit, vegetables and whole foods to maintain a healthy metabolism which helps burn fat and regulate sugar levels. Without them, the metabolism becomes sluggish. Instead of burning those excess calories it turns them into stored fat, making the problem even worse. It’s easy to understand how the diet contributes to obesity when it lacks the core elements.

Intensive farming can also lead to malnutrition symptoms. Intensive farming has depleted the soil. A study of the food we eat today shows it has far fewer vitamins, calcium and iron than it had in the 1950s.

Related:  Eight Tips:  A Healthy Foundation for the Food You Eat

Symptoms of Modern Malnutrition

While scurvy and rickets are thankfully a thing of the past, malnutrition symptoms from a lack of vitamins and minerals in a modern diet can include:

  • Breathing difficulties
  • Depression
  • Poor recovery after illness or surgery
  • Low white blood cells and weakened immune system
  • Fertility problems and poor libido
  • Reduced muscle mass
  • Tiredness and fatigue
  • Dry hair and hair loss
  • Pale dry skin and wrinkles
  • Constipation
  • Decreased mobility due to muscle wasting

Malnutrition symptoms may be due to digestive disorders, stomach conditions, alcoholism, or most likely an imbalanced diet. If you have any of the above symptoms, it’s worth analyzing what you are eating and how much you are eating. Understanding how diet contributes to obesity, and how at the same time it can cause malnutrition, is the first step to changing your life.

By adopting a more natural, healthy diet you can improve your health and increase your longevity.  Start by avoiding processed foods such as foods that come in boxes and cans; avoid excessive meat consumption, particularly sausage, bacon and deli meats; avoid fried foods such as French fries; reduce or eliminate snack  and convenience foods.  Commit to eliminating high fructose corn syrup and trans fats from your diet; instead include healthy oils such as olive and coconut oils.  Stop drinking soda pop, and avoid sugar consumption.  Never consume artificial sweeteners; they are dangerous to say the least.  Make sure to consume at least five servings of fresh vegetables and fruit a day to help lower your weight while boosting nutritional value. It’s a great recipe for better health!

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Seven Lifestyle-Based Ways to Improve Your Memory

by Cindy Gray

How you live impacts how you feel and how well your brain functions. In this article, we will take a closer look at seven lifestyle changes that you can make. We’ll cover everything from ways to improve memory and memory improvement tips to tricks and tips such as the use of mnemonic devices.

Puzzles are one of the best ways to improve memory

Tip #1:  Great Sleep

Without a doubt one of the single most important steps you can take to improve your memory, your mood, your immune system and your overall health is to invest in better sleep. The choice to use the word “sleep” is no accident, as great sleep has been proven to help build great brains.

Tip #2:  Consume Omega-3 Fatty Acids

Omega-3 fatty acids can be found in fish such as wild Alaskan salmon, sardines, chia seeds, walnuts and more. The brain is essentially 3 pounds of fat and it needs healthy fat, like omega-3s to stay healthy. The bottom line is that if you want to enhance your memory, your body needs omega-3s.

Related:  Five Tips to Avoiding Memory Loss

Tip #3:  Invest in a Healthy Diet

The food you eat will impact your mood, the health of your body and, of course, your brain health and memory. Poor food choices weaken the immune system, can lead to disease, increase inflammation throughout the body and can leave one simply feeling sluggish. If you want excellent recall, then invest in a healthy diet consisting largely of fruits and vegetables as well as healthy protein sources such as nuts, seeds and organically raised lean cuts of meat.

Tip #4: Exercise

Studies have shown that those who exercise actually build and maintain healthier brains that those who do not and this does make sense as exercising increases blood flow to the brain. When selecting any type of exercise whether it is resistance training or aerobic conditioning, your number one priority is to perform all exercises correctly and safely. Remember if you are injured, you can’t work out, and that means no brain benefits!

Tip #5: Skip the Multitasking

Multitasking is unpleasant, your brain hates it and it can negatively impact your memory. It takes focus to build a great memory and that focus can’t be achieved while multitasking. Also, for most people multitasking is stressful. Increased stress means increased stress hormones such as cortisol and adrenaline. Prolonged exposure to stress hormones will negatively impact your health, so skip the multitasking!

Tip #6:  Brain Games

The best brain games are the ones you love. There are many different ways that you can use brain games to improve your memory. Playing just a few minutes of brain games per week can help you see improvements. Games such as chess, even puzzle and action video games can all be used to help you build your memory.

Tip #7:  Mnemonic Devices

Simply stated, mnemonic devices work! A mnemonic device is any tool that helps you remember something better and with greater recall. Some famous mnemonic is ROY G BIV which is used to remember the colors of the rainbow. Try adapting the strategy of mnemonics in your own life and you’ll see that you can remember and recall a great deal of information.

Together these seven memory improvement tips will help you boost your memory. When you improve your health you’ll enjoy greater mental clarity and focus. Armed with this clarity and focus you can expect to enjoy a significant improvement in overall memory and recall.

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Six Tips to Strengthen Your Mind

by Institute for Vibrant Living

With a strong mind, your chance of achieving your goals skyrockets. Everything that you will accomplish both personally and professionally will stem from possessing a strong mind and a positive mentality. In this article, we will look at the six top tips for strengthening your mind so that you can achieve more. Follow these tips, and you will achieve results.

Achieve a positive mentality and balance

Tip One-Sleep

Fatigue can destroy both the mind and the body. If you want to achieve more and do so consistently, then don’t skip sleep. Without proper sleep, your mind will suffer. Many people feel that sleep is somehow optional, but as scientists and researchers study sleep more they realize just how essential it is for the proper functioning of the mind. Poor sleep interferes with memory and mental performance so make sure you get enough sleep every night.

Tip Two-Meditate

The power of meditation is difficult to overstate. Meditation is actually the brains only real “break.” When you are asleep, your brain is still very active; however, those who become proficient at meditation are able to give their minds a much deserved break. Scientific research has also shown that meditation reduces stress hormones. Stress hormones, such as cortisol, trigger inflammation throughout the body which can lower immune system function and cause pain. If you want to make great decisions and boost mental performance, then you need to keep stress under control and meditation can help.

Related:  Heart Health:  Benefits of Meditation

Tip Three-The Right Diet

Many people don’t associate diet and mental toughness, but the two are definitely related. A poor diet negatively impacts every aspect of a person. Chemicals in food can even impact one’s mood. Consuming a diet that is high in whole foods and avoiding processed foods, sugar and chemicals will help to reduce inflammation levels in the body. Additionally, a healthy diet will help you avoid the energy crashes associated with sugar.

Tip Four-Learn New Skills

Every time you learn a new skill, your brain forms new neurological pathways. If you want a sharper mind, then one of the best places to begin is by learning new skills. Whether it is learning a foreign language, the basics of computer programming or simply learning to throw a baseball, your mind will benefit from the challenge. Challenge your mind and you will be rewarded.

Tip Five-Be Social

A great way to challenge your mind is to be social. Talking to, and just as importantly, listening to others helps keep your mind sharp. The brain craves communication, so get out there and get social!

Tip Six-Achieve a Positive Mentality

All of the five aforementioned tips will be completely worthless unless you possess a positive mentality. Without a positive attitude and a deep belief that you can change your life and build your mental toughness, you will not achieve your goals. Simply stated, there is no replacement for a positive outlook and approach to life!

Use these tips together and you will see results. Success may not come overnight but by focusing and applying these six tips to different aspects of your life, you will achieve more than you thought possible.

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The Little-Known Health Compound Destroyed in Farming

by IVL Products

Metabolites are compounds produced naturally by plants during photosynthesis in order to flourish. Primary metabolites may be essential nutrients used for growth and development, while secondary metabolites are produced by the plants to attract pollinators or defend the plant against pests, herbivores or harmful organisms such as fungus.

 secondary metabolites

What are Secondary Metabolites?

In nature, secondary metabolites allow the plants to flourish even in times of drought or low sunlight. They also protect the plants in less-than-ideal conditions, such as during times of high heat or excessive rainfall. In addition, the secondary metabolites produced by the plant promote speedy restoration of any damage and also attract insects, the natural pollinators of the plant to ensure the ongoing reproduction of new plants. In many ways, secondary metabolites are like a plant's guardian angel!

Why are Secondary Metabolites Important?

Scientific studies into plants show that the true power of secondary metabolites is their ability to interact with other metabolites and micronutrients to generate greater effectiveness. Evidence is now suggesting that important health benefits delivered by fruit, vegetables and other crops is delivered by these secondary metabolites. Unfortunately, pesticides and genetically modified (GMO) farming methods are killing off the secondary metabolites in crops, fruits and vegetables, denying us of their benefits through our diet.

Related:  Smart Choices in Seafood:  Benefits versus Risks

How Secondary Metabolites can Boost Health

Although the term secondary metabolites makes these compounds sound inferior, scientists are discovering new ways that these compounds can boost the immune system, kill germs and protect the human body from free radical damage.  

Tests show that secondary metabolites found in organically raised plant-based foods can deliver resveratrol for heart health; and saponins, a type of plant steroid which can reduce inflammation in the body. Codeine and morphine in the opium poppy are secondary metabolites that can ease pain; while erythromycin is a natural infection fighter. Other powerful secondary metabolites include salicin, found in white willow bark, which can alleviate headaches naturally.

Nature has provided us with so many health-giving benefits and medicinal sources which were commonly tapped into by ancient practices of alternative medicine. Now endangered by GM-produced strains of food, toxic pesticides and chemical fertilizers; the evidence increasingly points toward the important health benefits of eating organically whenever possible to ensure a steady supply of secondary metabolites in our diet. 

30 Days to Rethink How You Take Supplements

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The Stress Menopause Connection

by IVL Products

The link between stress and menopause is well documented. It can become a vicious cycle of worsening menopausal symptoms leading to increased stress.  Jump off that debilitating merry-go-round and find natural menopause relief with a few simple changes to your diet, activity levels and outlook on life.

Studies are showing that there is a connection between stress and menopause.

The journal Menopause found in a study of over 400 women between the ages of 37 and 47 that those who reported the highest stress levels had as much as five times the hot flashes as those who women who reported less anxiety.  Even women who reported only moderate anxiety levels suffered three times more hot flashes than those who lived with less stress.

More bad news connecting stress and menopause came from a study in the Maternal and Child Health Journal that reported vaginal dryness, a common symptom of menopause due to decreased estrogen, was associated with high levels of psychological stress (not physical stress).

Related:  Modest Weight Loss Lowers Disease Risks in Middle-aged-Women

Stress reduces the secretion of all sex hormones like estrogen. Women going through menopause are already experiencing a dramatic drop in estrogen production, which causes hot flashes, insomnia, depression and vaginal dryness.  Being stressed out about life situations and menopause symptoms can be debilitating and greatly affect one’s quality of life.

The Dangers of Chronic Stress

It is well known that chronic stress is not good for you. It is linked to an increased risk of high blood pressure, headaches, gastrointestinal disorders, more illness and diseases like cardiovascular disease, stroke and even cancer.  It makes chronic illnesses like irritable bowel syndrome, arthritis and diabetes worse as well. 

Add the dramatic physical changes of menopause to an already stressed out life, and you get a recipe for disaster. Your personal relationships, career, and over all sense of wellbeing can be negatively affected.  The good news is natural stress and menopause relief is available with a little effort on your part.

Diet

Your diet has so much to do with how you feel each day. Weight gain is a common side effect of menopause, so paying attention to what you eat can help you manage your stress levels and menopausal symptoms.

Foods rich in probiotics like yogurt, kefir, and kimchi, along with probiotic supplements help keep your GI tract functioning smoothly and your immunes system strong.  Suffering less sever colds, urinary tract infections (also common during menopause), gas pain and bloating will greatly reduce your stress levels. 

Being chronically run down and feeling ill is very stressful. Boosting your immune system with a diet rich in vegetables, fruits, omega-3 rich foods and staying well hydrated will relieve stress and menopausal symptoms like fatigue, depression and hot flashes.

Exercise

Weight gain and insomnia are common menopause complaints.  Exercise can offset these two unpleasant symptoms and help you reduce your stress levels.  Making time every day for some physical activity is critical to managing your stress levels and menopause symptoms.

You don’t have to spend hours at the gym or run a marathon, either.  A brisk walk or a few laps in the pool is all you need.  Being outside to exercise has many health benefits and makes working out less of a chore and something to look forward to.

Attitude

Your outlook on life makes a huge difference when it comes to managing stress and menopausal symptoms.  Menopause and stress are a fact of life for all women.  Accepting that and making plans to deal with both are critical for keeping your spirits high and warding off depression and other mood disorders. 

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How to Exercise Away the Effects of Depression

by Institute for Vibrant Living

Depression is a debilitating mental disorder that affects approximately 14.8 million Americans.  Worse, studies show it is on the rise and has become a worldwide epidemic according to the World Health Organization.  It’s a relief to know that exercise is a safe and effective natural remedy for depression that most anyone can put into his or her daily routine.

New research has concluded that those who regularly exercise can combat depression.

Some people only suffer depression at one point in their life like post-partum depression, while others are afflicted with it chronically over a lifetime.  The medical industry has responded with a flood of powerful brain altering drugs to combat the effects of depression. Yet in many cases, exercise is proving to be just as effective, with positive side effects!

The Research: Exercise and Depression

A study published by the Archives of Medicine found exercise to nearly as effective as medication in treating patients with major depression.  

Another study conducted on students at the University of Virginia observed a significant reduction in depression symptoms for those students diagnosed with the disorder who jogged regularly.  Those who did not engage in any form of regular exercise showed no changes in their symptoms in contrast.

Related:  Ways to Lower Risk of Depression

To bolster these findings, the American Journal of Epidemiology published a report where researchers found that a mere one point increase in regular exercise appeared to lower study participants’ risk of being depressed by 10%. More importantly it cut their risk of becoming chronically depressed by 17%!

Effects of Exercise on Depression

The effects of exercise on depression are quite profound.  It can effect change in brain chemicals, reduce immune system chemicals that worsen depression and increases body temperature, which seems to have a calming effect.

Your Brain

When you exercise your brain releases endorphins that trigger positive feelings in your brain while reducing your perception of pain.  While the effects are temporary, regularly feeling that “runner’s high” has a very positive, energizing affect, something those who suffer from depression need.

Your Immune System

There is a growing body of evidence that depression has as much or more to do with your immune system as it does your brain.  While most medications are prescribed to help balance chemicals in the brain, research out of the University of California has suggested that inflammation, an immune response, may be a contributing cause of depression.

Regular moderate exercise is known to strengthen the immune system.  It will also help keep body fat in check, and improve circulation, which benefits the brain and the body and could lead to fewer depression symptoms.

Exercise and Depression: Your Attitude Matters

The possibility of finding effective natural remedies for depression is good news for those who have resigned themselves to taking powerful anti-depressants and dealing with the side effects. With the many positive aspects of exercising to help with depression, it a good idea to make sure you get plenty of it on regular basis if you have or are at risk of developing symptoms of depression.

Besides the feel good brain chemicals and boost to your immune system, exercise will help you keep weight gain in check, make you stronger and give you more energy.

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Royal Jelly: How the “Queen’s Food” Can Improve Your Health

by Institute for Vibrant Living

If you are experiencing a lack of sex drive, bees could help. When your libido bottoms out, a substance called Royal Jelly—produced by these remarkable bee-ings—has been shown to enhance sex drive in humans.

Why Royal?

Honeybees secrete this gel-like substance to feed the hive’s new larvae for three days. They produce it in copious amounts and store it in the honeycomb in specially constructed “queen cells” to be fed to one female bee who will eventually become the queen of the hive. 

Royal jelly has a variety of health benefits including helping to counteract lack of sex drive.

A substance called royalactin is believed to be the most potent single protein in Royal Jelly and the way it benefits female bees can also help humans with adrenal problems, boost immunity and reverse a lack of sex drive.  

What It Does

In addition to royalactin, Royal Jelly is mainly composed of crude proteins, amino acids, simple sugars, fatty acids and water.  It also contains some trace minerals, enzymes with antibacterial and antibiotic compounds, along with the B vitamins pantothenic acid (B5) and pyridoxine (B6). It also has a bit of testosterone and vitamin C. 

The combination of these compounds greatly enhance the size, lifespan and fertility of one particular female bee, making her the queen who will outlive all other bees and the only female with active ovaries to lay eggs. 

How Royal Jelly Can Improve Your Health

Adrenal Glands

Malfunctioning or under-performing adrenal glands can lead to a host of health problems like fatigue, a lack of sex drive and other more severe disorders.  Royal Jelly has been shown to boost the important hormones the adrenal gland produces that control blood pressure, circulation, blood sugar levels, protein and sugar metabolism and sexual activity.

Related Idea That All Fats Make You Fat Is A Myth

Immunity

Japanese researchers discovered in a 2010 study that Royal Jelly’s antibiotic and antibacterial properties greatly improved immunity in research participants.  It shortened the healing time for wounds and improved allergy symptoms as well. 

Fat Metabolizer

Royal Jelly can help you metabolize fat more efficiently due to its ability to suppress lipid peroxidation, which causes harmful fatty acids to form in the body. This helps regulate the amount of triglycerides and cholesterol in the blood stream, both of which can lead to heart disease and stroke when at high levels.

Increased Libido

Queen bees are the only female bees with active ovaries capable of producing eggs. Increase in libido is probably due to the trace amounts of testosterone it contains and the fact that it boosts adrenal gland function, which secretes hormones that regulate sex drive.

Bee Sexy

A lack of sex drive does not mean you are doomed to be a lonely heart or forced to take artificial hormones or medications like Viagra.  Try adding a little Royal Jelly to your diet and see how the fat loss benefits, increased energy, boost to your immune system, and shot of the testosterone can greatly enhance your libido and overall health.

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Healthy Licorice

by Cindy Gray

Candy for what ails you?  Forget the sweet stuff!  Licorice root is known to be helpful for treating an impressively long list of health problems, including as an effective chronic diarrhea treatment.

Licorice root may help those who suffer from chronic diarrhea

Licorice root, also known as Glycyrrhiza Glabra, grows wild across Europe. It is an herbal remedy that has been used for thousands of years by the ancient Greeks and Romans to treat many health issues.  Licorice has played a large role in Chinese medicine for many years.

Good For What Ails You

Western medicine is finally catching up and realizing just how beneficial licorice root can be for a very long list of health conditions including:

  • Upper GI health- it has been shown to ease coughs and the symptoms of cold and flu
  • Ulcers – packed with antioxidants and anti-inflammatories, it has been shown to be almost as effective as conventional medicine for reducing pain due to ulcers
  • Chronic Diarrhea Treatment – licorice roots blend of anti-oxidants and anti-inflammatory properties make it an effective treatment for this disorder

Related Why Ginger Should Be Your Gut’s Best Friend

There are two kinds of licorice root:

  • Glycyrrhiza, which has been shown to have some serious side effects like low blood pressure, headaches and heart problems.
  • Deglycyrrhizinated (DGL) seems to have less serious side effects but is just as effective in treating a long list of health ailments. 

The Right Stuff

The key therapeutic compound in licorice root is called glycyrrhizin. It has been shown in numerous animal and human research studies to have the ability to soothe and coat inflamed membranes.  That kind of anti-inflammatory ability is what makes licorice root a good treatment for the symptoms of chronic diarrhea.

Having occasional loose bowel movements can be normal, and it usually clears up on its own or with the help of over the counter medications.  However, chronic diarrhea is defined as having loose stools for four or more weeks, three or more times per day.  It can have a very harmful impact on one’s health.  The loss of fluids, nutrients and electrolytes for a prolong period of time can lead to poor health and a compromised immune system.

Taking licorice root can help ease the symptoms and provide pain relief. The compounds in the root inhibit spasms in the colon and sooth irritated membranes. It also enhances immunity by boosting production of interferon, a key immune system chemical that helps your body fight off attacking viruses.

Licorice root also has compounds called flavonoids that are powerful anti-oxidants. They help the body neutralize cell damaging free radicals that could be contributing to chronic diarrhea, severe coughing and other upper GI tract problems, and ulcers.  

Forms, Dosage, and Side Effects

You will find licorice root in several different forms:

  • Powdered
  • Thinly cut slices
  • In teas
  • Capsules and tablets
  • As an extract

For chronic diarrhea, ulcers and upper GI health, the recommended dosage for adults is two to four 380 mg tablets of DGL (see above) before meals and at bedtime.

If you or someone you know is seeking a natural treatment for ulcers, upper GI problems or an effective chronic diarrhea treatment, licorice root could be a good choice. 

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Lack of Energy? Restore Vitality with Acai and Suma

by Institute for Vibrant Living

If the lack of energy is dragging you down you might want to consider two Brazilian superfoods to rev up your engine. Studies show that the acai berry and suma root provides energy-boosting nutrients that restore vitality and boost the immune system.  (FYI, Acai is pronounced ah-sah-EE.) 

The nutritional properties of acai and suma make them an energy-boosting supplement that enhances vitality and the immune system.

Demanding careers, inadequate sleep, poor nutrition, excessive stress, sedentary lifestyles and constant exposure to environmental toxins are taking their toll and millions of people spend their days feeling tired and sluggish.  Studies show that acai berries and suma root may be just what the doctor ordered for people suffering from a lack of energy. 

The purple-black acai berry, which is sometimes called Brazilian palm fruit, comes from the acai tree that is native to Central and South America. The acai berry surpasses all other berries in its antioxidant density and it is one of the few fruits that contain omega-3 fatty acids to support brain and joint health.  It has been lauded for centuries by natural healers as a healing, immune-boosting fruit that enhances energy levels.

RelatedHow the Antioxidants in Superfruits Keep You Healthy

Freshly picked acai berries have a short “freshness” window but they are available frozen, dried and in juice forms. Acai extract is an ingredient in many high-quality nutritional supplements.

Sometimes referred to as “Brazilian ginseng,” the suma root is another energizing superfood. Natives of South America have used it for thousands of years to increase strength and stamina.   Suma root contains potent levels of vitamin B and electrolytes, both of which are potent natural energy boosters. It is also rich in immune-boosting nutrients including vitamins B, E and K as well as minerals and amino acids.

While fresh suma root can be difficult to find in some parts of the country, it is available in powdered or supplement form online and at natural health stores. It is also an ingredient in many nutritional supplements.

If you are among the millions of Americans who struggle with a lack of energy, considering using acai berries and suma root to boost your vitality. This duo packs a nutritional punch that will put the spring back in your step so that you can enjoy a vibrant life and live each day to its fullest.

Easy Superfood Recipes

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How to Use Stevia in High Blood Pressure Recipes

by Institute for Vibrant Living

Low calorie sweeteners are big business as people concerned about their health and/or weight switch to low calorie alternatives to sugar. Unlike aspartame, saccharin and even xylitol, stevia is completely natural. There are several reasons why stevia makes an excellent sugar substitute in high blood pressure recipes.

Stevia plants are a natural sugar-free sweetener for use in high blood pressure recipes

Stevia has been used in China and Japan as a sweetener for many years. Stevia extract comes from a green leafy herb (Stevia rebaudiana), native to Paraguay and other tropical areas of the Americas. Stevia has two compounds (stevioside and rebaudioside) that are 250 times sweeter than sugar (sucrose).

Reducing Hypertension with Stevia

In clinical trials, researchers found that stevia can reduce high blood pressure and improve insulin sensitivity. This makes it an excellent sugar substitute for diabetics, those following a weight loss program, and those who wish to lover their blood pressure safely and naturally.

Related What are the Best Sugar Substitutes?

Stevia has also been found to reduce inflammation and boost the immune system. Unlike other artificial sweeteners that may be carcinogenic, stevia has no reported side effects or adverse reactions. However, stevia does have a slight aftertaste when used in some drinks and recipes.

High Blood Pressure Recipes Using Stevia

High blood pressure diets and natural remedies aim to lower hypertension by balancing the body’s acidity and removing toxins. By eliminating fatty junk food and substituting it with fresh fruit and raw organic vegetables, blood pressure levels can be effectively lowered.

One of the benefits of stevia is that it is pH-stable, so including it in a high blood pressure diet is important. Try drinking cranberry stevia lemonade throughout the day (a gallon if possible) and then check your blood pressure levels after 10 days. As well as boosting hydration, cranberry stevia lemonade helps balance acidity and removes toxins, which all help lower hypertension.

Fill a gallon jar with distilled or spring water  and add the juice of 3 organic lemons. Add one cup organic cranberry juice, a dash of liquid cayenne and liquid stevia to taste.  

Another excellent High Blood Pressure Recipe using stevia is to puree seedless watermelon in a blender with stevia to taste. Freeze in a shallow container overnight. Allow to thaw a little then break down the ice crystals with a fork and spoon the frozen fruit into paper snow cones. The combination of fresh fruits and stevia provide multiple benefits for those wanting to lower blood pressure naturally.

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Boost a Weakened Immune System with Cherimoya

by Institute for Vibrant Living

Many people suffer from a weakened immune system; fortunately all it takes to boost it is a trip to the grocery store. Superfruits such as cherimoya are a natural source of polyphenol antioxidants, vitamins and nutrients packed into a tasty tropical fruit. With global communications and logistics, these new fruits are being introduced to the international market. They provide excellent natural health benefits, particularly for those with a weakened immune system.

Green cherimoya fruits are excellent for boosting a weakened immune system

What is Cherimoya?

Cherimoya is a light green tropical fruit with a thick leathery skin. This native tree from Ecuador can be found in the forests of the Central Andes Mountains. The botanical name for cherimoya is Annona Cherimola. The Annona family includes other tasty fruits such as the Sugar Apple (Annona Squamosal), the Custard Apple (Annona Reticulata), Guanabana (Annona Muricate) and Atemoya, which is a hybrid of the Cherimoya and the Annona Reticulata.

Cherimoya fruits are oval or irregular in shape and can weigh over a pound. Inside the inedible skin is a creamy flesh with smooth black seeds. Cherimoya can be eaten with a spoon when ripe, or added to cereals, yogurt and smoothies to tempt those with a poor appetite. It’s medicine in a skin! 

How Cherimoya Boosts a Weakened Immune System

Cherimoya has a pleasant fruity flavor and is packed with nutrients, vitamins, antioxidants and minerals – just what you need to improve a weakened immune system after sickness or due to an autoimmune disease.

Cherimoya is high in fiber (3g per 100 g) which binds unhealthy chemicals in the colon and prevents toxic substances from being absorbed. The high levels of vitamin C and antioxidant properties of Cherimoya also help boost a weakened immune system by neutralizing harmful free radicals. In particular, Cherimoya contains annonaceous acetogenins which are known to have anti-malarial and anti-cancer properties. High levels of vitamin C delivered by Cherimoya fruits help the body fight infection and build up resistance to harmful bacteria.

In addition, Cherimoya contains potassium to control the cardiovascular system; GABA to calm tense, nervous irritability; and B-complex vitamins for energy. These vitamins also support memory function and healthy skin and hair, common concerns for those with a weakened immune system.

Read more ways to boost a weakened immune system with cherimoya.

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Try Ginger for Nausea after Eating and Other Health Benefits

by IVL Products

While most people find eating to be a pleasurable experience, it generates an uncomfortable after-effect in a few:  nausea.  Whether caused by too much food, GERD, food allergies, pregnancy, or anxiety, nausea after eating is unpleasant and unwelcome.  Fortunately, ginger can provide relief

Ginger helps relieve nausea after eating by relaxing stomach muscles and neutralizing stomach acid.

How Ginger Works

Compounds found in ginger trigger the release of digestive juices and enzymes that help neutralize stomach acid.  Powerful phenols relax stomach muscles and sooth inflamed tissue. Ginger also promotes quicker digestion to move the offending food through the body faster.

Related How Do You Naturally Prevent Acid Reflux?

Ginger Sources

To relieve nausea after eating, people can try sipping ginger tea or authentic ginger ale, taking ginger supplements, or sucking on crystallized or fresh ginger.

Additional Health Benefits of Ginger

Ginger contains vitamins A, C, E, the B-complex vitamins, and beta-carotene. Valuable minerals found in ginger include calcium, iron, magnesium, phosphorus, potassium, silicon, sodium, and zinc.  In addition to relieving nausea after eating, ginger offers anti-inflammatory properties for people with osteoarthritis, it protects against colorectal and ovarian cancer, and it boosts the immune system. By eliminating mucus and reducing sinus inflammation, ginger also helps relieve sinus congestion, and it offers anti-viral and anti-bacterial properties.

Precautions

Consumed regularly, some herbs and spices interact with prescribed medications.  People considering making ginger part of a regular dietary regimen should first consult with a health care provider.  Combined with certain blood thinning medicines, ginger may increase risks for bleeding, and paired with certain diabetes medicines, it may affect blood sugar levels. 

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What You Need to Know About Fermented Foods and Constipation

by Institute for Vibrant Living

Antibiotics are used in medicine to kill harmful bacteria; in fact they kill off all bacteria in the digestive system, creating other problems. However, the opposite of antibiotics are probiotics. These beneficial bacteria aid digestion, fight harmful bacteria, act as chelators and detox agents to rid the body of heavy metals and toxins, and they help reduce constipation.

So where can we get a healthy daily dose of these useful probiotic bacteria? Fermented foods are the key. You probably already eat some occasionally without even realizing. Examples of fermented foods include fermented vegetables, such as sauerkraut and kimchi, which are fermented, not pickled. Examples of fermented dairy products include probiotic yogurt and kefir. 

How Does Fermented Food Aid Constipation?

Fermented food can help prevent constipation

Most fermented foods are made using an ancient form of food preservation. This fermentation process uses beneficial bacteria to create lactic acid. This environment is high in good bacteria and preserves the food by not allowing bad bacteria to spoil and rot it. Modern-day fermented foods may be processed using pasteurization which actually kills all bacteria. You need to find products that have been organically fermented, or do the process yourself.

Even a small amount of sauerkraut, which is fermented cabbage, will provide many benefits. It is full of vitamin C, reduces inflammation in the bowel, reduces pain and constipation associated with IBS (irritable bowel syndrome), lowers bloating and contains high levels of antioxidants.

Related: Top 10 Foods for Fantastic Digestion

Eating cultured or fermented foods tops up intestinal flora (bacteria) which boosts natural immunity. They balance bacteria in the stomach and digestive tract, releasing enzymes to improve digestion. Fermented foods also produce an acid environment in the bowel which can be helpful in preventing constipation. These bacteria make it easier for the body to absorb nutrients and speedier digestion means less likelihood of constipation.

Now you know the benefits of fermented foods on your overall health, banishing constipation, You may want to try adding some other fermented foods to your diet. Try fermented beets, tomatoes, radishes, onions, garlic, tomatoes, kimchi, green beans and sauerkraut. Dairy eaters can enjoy fermented yogurt, kefir, cultured buttermilk and some cheeses. Not only will these foods fight inflammation and disease-causing bacteria, you will also avoid unhealthy constipation, another big plus!

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Fermented Vegetables for Indigestion

by Cindy Gray

The typical American diet often consists mainly of highly processed foods, fatty meats and few fruits or vegetables.  As a result, indigestion and gastrointestinal (GI) disorders are on the rise, and nutritional deficits are the result.  Adding fermented foods, especially vegetables, into your diet can significantly improve the health of your belly, boost your immune system and stave off metabolic disorders that lead to high blood pressure, insulin resistance, and weight gain.

Fermented Vegetables: Optimal for Health and the Digestive SystemWhat Does Fermented Mean?

According to the dictionary, fermentation is: “the process in which a substance breaks down into a simpler substance.”  Usually some kind of agent, a microorganism like yeast or bacteria, starts the process that breaks sugar down into alcohol for instance.  Through fermentation, milk becomes cheese, yogurt and kefir. Grapes become wine and cabbage becomes kimchi or sauerkraut. Fermentation has been used for centuries in almost every culture as a way of preserving food.  Long before there was refrigeration or fast food restaurants, fermentation was an easy way to keep food edible for the winter months or for long journeys.

Probiotics for Healthy Digestion and Stronger Immunity

Fermenting vegetables and other foods makes them rich in probiotics.  These are the intestinal flora (good bacteria) essential for healthy digestion. They feed on sugar and help break down the nutrients in the intestine, which makes it easier for our bodies to absorb them.

When the good bacteria in our gut gets out of balance it can lead to:

  • Bloating
  • Gas
  • Diarrhea or Constipation
  • Inflammation
  • Headaches
  • Fatigue
  • Increased risk of contracting illnesses like colds or the flu

Research has shown that obese people tend to have an imbalance in gut flora; and the immune system can become compromised when you don’t have enough healthy bacteria in your GI tract.  The Journal of Nutrition has even found a link between probiotics and a decreased risk of colon cancer.

Fermented Vegetables

We all know that vegetables are an essential component of a healthy diet. Fermented vegetables offer additional health benefits, but are not common in many American meals.  Making them a part of your diet has many health benefits, so here are a few to try.  Some of them may sound odd or exotic, but don’t let that stop you from trying them.

Kimchi is a traditional Korean dish consisting of fermented cabbage.  Unless you grew up in a Korean family, you might find its pungent odor and spicy tang unappetizing.  It is an acquired taste, to be sure, but that doesn’t mean you can’t learn to like it and by doing so, reap great health benefits.

Other fermented vegetables that can help indigestion are:

  • Pickles

  • Sauerkraut

  • Miso (fermented soy beans that form a base for soups and sauces)

  • Poi (fermented taro root)

  • Natto (fermented soy beans that are a traditional Japanese breakfast)

When trying these foods, be sure to look for those that are not pasteurized. Choose the high quality pickles and sauerkraut in the refrigerated section of your grocery store rather than the canned versions that may contain high fructose corn syrup, a lot of preservatives, or are high in sodium. Shopping in specialty food markets is the best way to find good miso, poi or natto.

There are other terms for fermented like “pickled” or “cultured,” so read labels carefully and be aware that some of these foods are very high in sodium.  You can always ferment food at home, too. It’s actually a pretty simple process and there are dozens of recipes and “how to” articles and videos on-line to assist you.

Other Healthy Fermented Foods

Fermented vegetables are just one way to get gut-healthy probiotics into your diet for better digestion and a stronger immune system.  Other foods rich in probiotics are:

  • Kefir

  • Yogurt

  • Sourdough bread

  • Tempeh (cake made from fermented soybeans)

Introduce fermented vegetables slowly  into your diet if you are not used to eating them regularly.  Until they become a regular part of your diet, try adding them as a side dish or snack so you don’t overwhelm your palate. You will reap the benefits of a healthier gut and a stronger immune system.

Related: Simple Tips for Relieving Indigestion

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Learn How Gratitude Benefits Your Health

by Health News

What is Good for High Blood Pressure? Gratitude

Many people want to know what is good for high blood pressure. The answer may surprise you. Learn how gratitude benefits your health, including your heart, in this article.

In the fast-paced and stressful world of today, practicing positive mental states has been scientifically shown to improve quality of life and promote longevity.

A 1995 study published in The American Journal of Cardiology found that gratitude greatly benefits both the heart and immune system. In this study, participants were monitored while being asked to recall for five minutes any incident that triggered anger.

Next, they were told instead to focus on a particular memory that inspired gratitude. Immediately, their heart, pulse and respiration rates dramatically improved.

These results led study researchers to state that by cultivating gratefulness, stress is significantly reduced, boosting immune function and strengthening overall health, including heart health.

All emotions are intimately connected with the heart and body. The heart has a constant two-way dialog with the brain.

This study explains how our heart responds to our emotional reactions and why certain emotions stress our body and sap our energy. Feelings like anger, frustration, anxiety and insecurity disturb our heart-rhythm patterns, making them erratic.

These erratic patterns signal emotional centers in the brain, which recognizes them as negative or stressful feelings. Not only that, but erratic heart rhythms block our ability to think clearly.

On the other hand, when we experience feelings of compassion, love and gratitude, our heart rhythm patterns become smooth and harmonious, indicating a balanced nervous and cardiovascular system.

In other words, when your heart is at ease, both your heart health and overall health are significantly enhanced.

Furthermore, those people who are grateful and appreciative often live longer.

In a long-term observational study described in the Graziadio Business Review, Catholic nuns who expressed gratitude, happiness and other positive emotions in their earlier years were found to live up to ten years longer than nuns who did not express gratitude.

Study researchers saw a significant inverse relationship between positive emotional content in handwritten autobiographies of 180 Catholic nuns (at the age of 22) and risk of death later in life, between ages 75 to 95.

In other words, an expression of gratefulness in early life was associated with a lifetime of longevity, even up to 60 years later.