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Posts Tagged ‘lifestyle’

lifestyle

smoking

What’s Worse Smoking Or Alcohol (Doctor’s Opinion)

We’re all gonna die. It is inevitable. Excluding accidents and genetic causes, the most common contributing factor to how we die is how we live and lifestyle choices. So when it comes to lifestyle choices, have you ever wondered which is worse? Smoking or alcohol? We’ll be looking at the statistics and effects of smoking and alcohol to evaluate if one is, in fact, worse than the other.

About smoking

fingers holding a smoking cigaretteNo matter how you slice it, inhaling any amount of cigarette smoke is bad for your health. A new meta-analysis study in the British Medical Journal found that smoking just one cigarette a day can drastically increase the risk factors for coronary heart disease and stroke. They found that men who had one cigarette per day had a 48% higher risk of heart disease and stroke. For women, the numbers are even grimmer. Women who smoke one cigarette per day have a 57% chance of heart disease and a 30% higher risk factor of stroke compared to non- smokers.

middle aged man breaking a cigarette in halfAlthough cutting down smoking has clear benefits (particularly for the risk of cancer), the reduction in cardiovascular disease risk is not as large as smokers would hope. Smokers need to quit completely (rather than cut down) if they wish to avoid most of the risks associated with heart disease and stroke, two of the most common and major disorders caused by smoking.

Cigarette smoking is responsible for more than 480,000 deaths per year in the United States, including more than 41,000 deaths resulting from second-hand smoke. Second-hand smoke accounts for about 1 in 5 deaths annually, about 1300 deaths every single day in the United States. On average, smokers die 10 years earlier than non-smokers.

young woman smoking a cigarette against dark blue backgroundThe tobacco epidemic is one of the largest, biggest health threats the world has ever faced. Tobacco kills up to half of its users, which is more than seven million people each year worldwide. More than six million of those deaths are the result of direct tobacco intake while 890,000 are the result of non-smokers being exposed to second-hand smoke. Around 80% of the world’s population live in low and middle-income countries where people are more likely to smoke.

If you’re a smoker, there is still hope. Quitting smoking before the age of 40 reduces the risk of dying from smoking by almost 90%.

About alcohol

close up of hand holding onto a glass filled with whiskyPeople drink to socialize, celebrate, and relax. Alcohol often has a strong effect on people and throughout history, we’ve struggled to understand and manage alcohol’s power over us. About 27% of people over the age of 18 have reported that they’ve engaged in binge drinking in the past month. 7% report that they’ve engaged in heavy alcohol use in the past month. Over 15 million adults over the age of 18 have some kind of alcohol-dependency problem. This includes 9.8 million men and 5.3 million females.

An estimated 88,000 people, approximately 62,000 men and 26,000 women, die from alcohol-related causes annually, making alcohol the third most preventable cause of death in the United States. The first is tobacco, and the second is poor diet and physical activity.

close up of waiter pouring red wine into a glassIn 2012, 3.3 million deaths, or 5.9% of all global deaths, were attributed to alcohol consumption. In 2014, the World Health Organization reported that alcohol contributed to more than 200 diseases and injury-related health conditions. Most notably, liver cirrhosis, cancers, and injuries such as motor vehicle accidents.

So, smoking is a worse vice than alcohol. No cigarette intake is safe, whereas science does show that alcohol intake, particularly red wine or darker beer, may be protective in extreme moderation. Drinking one to two drinks a day can be beneficial, but any more than that and it can be extremely problematic.

What happens if you smoke and drink?

close up on a man's hand holding a glass of beer and lit cigaretteCigarettes and alcohol are often used together. Studies have found that people who smoke are much more likely to drink, and that people who drink are much more likely to smoke. Dependence on alcohol and tobacco is correlated. People who are dependent on alcohol are three times more likely than those in the general population to be smokers. People who are dependent on tobacco are four times more likely than the general population to be drinkers.

We all have vices. However, it is prudent to understand that some of your vices may leave serious impacts on your health. Quitting smoking and/or drinking in extreme moderation will help prolong your life. The good news is, there are options. You can reach out locally to organizations, societies, or your local physician to get help.


dr ryan shelton of zenith labsIf you liked this video/article, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

The Truth About Drinking Celery Juice Daily

The Truth About Drinking Celery Juice Daily (Doctor’s Opinion)

So many people want to talk about the potential benefits of drinking pure celery juice every day that it’s become an internet phenomenon in the past few years. But is it for real, or is it all hyped up?

The history of celery

chopped celery stalks in a small wooden bowl next to a large bunch of celeryCelery is also known by its scientific name, “apium graveolens”. It’s in the APACA family of vegetables and plants, many of which have beneficial effects. Historically, celery has been used to treat rheumatoid arthritis, gout, hysteria, nervousness, headache, weight loss, and exhaustion. Celery is also used as a sedative, diuretic, urinary antiseptic, digestive aid, anti-flatulence, and as an aphrodisiac in some cultures. It helps regulate bowel movements, stimulate the production of hormones from glands, purify the blood, keep high blood pressure under control, and relieves PMS symptoms. For hundreds of years, it has been part of a delicious trifecta that is the base of so much French cuisine — celery, onions, and carrots.

The science on celery

view of the bottom of celery stalksThe most important compound of celery is called apigenin. It’s a natural flavonoid widely distributed in plants such as celery in the APACA family. Research has shown that higher intakes of apigenin can reduce the risk of certain chronic diseases. Dietary or therapeutic apigenin has value as a good cellular regulator in cancer, especially cancers of the gastrointestinal tract.

 

 

celery stalks tied together with stringIn one study with mice, celery leaf extract or celery stalk extract (i.e. celery juice) reduced blood pressure, cholesterol, tri-glycerides, and improved risk factors in mice for cardiovascular disease. Another study was done on mice on a chemotherapeutic agent called doxorubicin, one of the most potent and toxic chemotherapeutic drugs commonly used in the treatment of cancer. Researchers gave all the mice doxorubicin and only gave a sub-group of mice celery juice. Incorporating celery juice with doxorubicin seemed to protect the sub-group against damage from the potent drug, likely due to increasing a powerful antioxidant called glutathione and other antioxidant effects. Some celebrities and medical mediums have called it a miracle juice.

Benefits of celery juice

a glass of green celery juice with a couple of stalks in the glass and celery leaves by the sideCelery juice helps stimulate bile production from the liver and the gallbladder so it potentially can help break down fat and help with weight loss. It has anti-inflammatory effects and is high in vitamin K so it’s good for bone health and heart health. It’s a diuretic and high in nitrates so it can help dilate blood vessels and help with high blood pressure. Celery juice also helps increase blood flow to muscles so this would benefit you if you’re an individual who works out a lot with resistant exercise. Celery seed is also purported to be an anti-bacterial, anti-fungal agent specifically for the urinary tract.

Celery also appears to be good for skin health. The components caffeic acid, ferulic acid, apigenin, leutenin, saponins, camprals, coumarins, and phytosterols, help to fight free radicals and help the skin to look more youthful.

Tips for making celery juice

glass of orange juice with two straws in it and celery stalks on the sideYou can make celery juice with a juicer, that’s pretty easy. You can also make it through a blender. It is recommended that you chop the celery up first so those celery strands don’t bind up the blender. After that, add a little bit of water to the blender, blend it up and then you’ll have to pour it into a muslin bag or a hemp bag and squeeze out the juice. If you want to boost your drink with more benefits, you can make a powerful juice cocktail by adding a few other ingredients such as beet, carrots, apples, and ginger.

It is recommended that you sip the juice and drink slowly. Start with only three to four ounces and work your way up. If you chug celery juice or start with quantities that are too high, it can be too much of a detox and act as a laxative. You may experience loose bowels initially anyway,  but this should only last a day or two.

Precautions for drinking celery juice

tall glass of celery juice with a bunch of celery next to it on a white surfaceCelery juice is generally safe for most people but there are some precautions to take when drinking pure celery juice.

  • It may actually prolong the activity of certain medications, like acetaminophen or Tylenol, and certain anti-depressant medications like Effexor.
  • It may also have anti-platelet activities due to some compounds in celery so if you have bleeding disorders, proceed with caution.
  • It is a diuretic so it can have anti-hypertensive effects and lower your blood pressure. If you’re on Lithium or high blood pressure medications you need to be cautious.
  • It does have bile stimulating activities so if you have no gallbladder, proceed with caution.
  • It is curiously one of the vegetables that have the highest known allergic responses. So, if you know that you’re allergic to celery please do not drink pure celery juice.bottle of pure greens superfoods supplement by zenith labs
  • If you’re prone to diarrhea, if you have IBS or irritable bowel syndrome, it may worsen those symptoms.

At Zenith Labs, we actually have a supplement called Pure Greens. It contains several foods from the APACA family. It consists of 57 superfoods that you can add to your smoothie. It tastes great and it is powerful in its anti-oxidant effects. Check it out and let us know what you think!


Dr. Ryan Shelton of zenith labsIf you liked this video/article and found it useful, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

 

 

 

The Ultimate Morning Routine For Energy and Longevity

The Ultimate Morning Routine For Energy and Longevity (Doctor Recommended!)

We all have to wake up in the morning and begin our days. Why not use morning time as a sacred time where you can set yourself you for success, intentional positivity, health, wellness, and longevity? If you’re looking for the best way to get from point A to point B, point A being sound asleep and point B being thriving, being positive, empowered, and confident, use these steps every single day to help you achieve those goals. The importance is making this a routine and being consistent with it.

Step 1: Deep breathing exercises

guy outdoors with eyes closed, smiling, and taking a deep breath The first thing you should be doing in the morning is deep breathing exercises. You may ask yourself, “Why am I engaging in quiet breathing right after I just slept quietly and breathed quietly for six, seven, eight, nine hours?” The reason behind this is intention and exercising the muscles of breath, the big diaphragm underneath the ribs, the intercostal muscles which pull the ribs apart and the scalene. Just sitting down for five minutes each and every morning exercising those breathing muscles can strengthen them, so unconsciously, when you’re not thinking about it, you’re taking deeper breaths throughout the day.

woman doing breathing exercises outdoors in a parkAlso, this is an important time to set your intention for the day. Many people do it through positive self-affirmations or mantras. You can do this quietly in your head or you can say it out loud. For some individuals, writing down affirmations give them a visual feedback so that they are encouraged throughout the day. You can set your intentions by starting your sentence with “I will achieve…”, or use the positive affirmations below.

How to do it

woman doing alternate nostril breathing exercisesTake the first five minutes of your breathing exercise to really focus on pushing your belly out, expanding the ribs, pulling the ribcage up, feeling the air go in and out of your nose. In the last five minutes of breathing exercises, set your daily intentions, and go through the mantras.

Positive affirmations you can use:

  • Today, I will choose happiness. I am enough.
  • Today I will positively impact someone else’s day.
  • I am fulfilled, and I am fearless.
  • May I be happy and healthy, creative, and may I have a sense of ease.
  • Today, I will breathe deeply and go slowly. It is enough to do my best.
  • Breathe in joy and strength. Breathe out wisdom and peace.
  • I choose to believe in abundance and that I am powerful.
  • Life is short, let’s do this.

Step 2: Drink lemon water or apple cider vinegar

apple cider vinegar with mother in a glass bowl with fresh red apples around itThe next thing is to have a glass of either lemon water or apple cider vinegar water. First of all, it’s very hydrating, and the lemon or apple cider vinegar can give some extra positive benefits. Having a big tall glass of water will help hydrate your system and get you going for the day.

Step 3: Move

woman sat on a yoga mat doing stretching exercises to touch her toesThe next thing to do is exercise, or rather, movement. Calling it “movement” instead of exercise removes the idea that you have to go to the gym and pound out weights or engage in cross-training, and that you have to work up a sweat. That’s not the point of morning movement. The point of morning movement is just to get blood flow going to the muscles, spine, joints, and up to the brain. You can do your exercise/morning movement outdoors surrounded by the elements. It really invigorates the system much more than staying indoors.

But if you must stay indoors, you can do something as simple as bouncing on the balls of your feet for three or five minutes, and then doing some stretches to get muscles relaxed and blood flow to the muscles. It can be that simple.

Step 4: Take probiotics and a glass of green tea

healthy foods like fruits and nuts on a white surface Green tea continues to hydrate you and it has powerful antioxidants, polyphenols like catechins and epicatechins as well as detoxifying the system. It has a little bit of caffeine so it perks up the brain a bit. Then, the probiotic just sets up the digestion for the day. At Zenith Labs, we’ve created a really high dose probiotic called T-50 which you should check out.

Step 5: Breakfast

breakfast table with a bowl of cereal topped with kiwi and bananas, fresh orange juice, hard-boiled egg, fresh kiwi and apples, and a cup of coffeeMany people do something terrible with breakfast — they skip it and ignore it. That is a poor decision because science has shown that skipping breakfast can increase your risk factors for both the development of diabetes and cardiovascular disease. Breakfast really is the most important meal of the day, and it should be your largest meal of the day. Many people, if they’re not skipping breakfast, they’re eating a quick breakfast on the go that’s empty in calories and empty in the important macro and micronutrients that really need to get you going throughout the day and to keep you healthy and well.

Make sure that your breakfast is colourful, and have at least five different colors on your plate. Make sure it’s high in fiber and protein. This is an opportunity where you can use some of those culinary herbs and spices to not only make breakfast more delicious, but include antioxidants that help decrease inflammation and promotes health. Lastly, you should eat slowly and enjoy what you’re eating.

Step 6: Walking

elderly couple taking a walk in the woodsIf you have time after breakfast, just take a brief 5-10 minute walk. You could just walk your dog, or walk with your spouse or a friend. The walking actually improves the digestive process and, again, gets your system going for the day.

Step 7: Shower

close up of a guy's hand under a shower with water pouring downNext is a shower. Most people take a piping hot shower in the morning. This is what I recommend. Before showering in the morning, do some skin brushing to remove dry skin cells. It can be done with a loofah all over the body and is detoxifying. Then, do a contrast shower. You can start with a hot or warm shower, but end it with about 30 seconds cold. It’s been done for hundreds and hundreds of years, and is very invigorating to the body and to the brain. If that’s intimidating for you, you can start with maybe just five seconds, turn that nob to cold, and gradually build yourself up to 10, 15, eventually 30 seconds.

Step 8: Drink a glass of water

woman holding a glass of waterBefore you walk out the door, have another glass of water to hydrate the system. Morning is a great time to hydrate. You should remove all technology during this whole morning routine. No phone, no text, no computer, no TV, no technology of any kind.

Healthy Breakfast Recipes

1. Poached Eggs with Spinach, Yogurt and Berries, Flaxseed Slider

Ingredients for Poached Eggs with Spinach

  • two slices of toasts topped with salad greens, avocado, and poached eggs1-2 eggs
  • Spinach
  • Water
  • 1 tbsp white vinegar
  • 1 fresh tomato
  • 1 avocado
  • Shredded cheese (optional)

Instructions

  1. Bring a pot of water to a boil with about a tablespoon of white vinegar. Use a wooden spoon and spiral it so you’ve got a whirlpool in the middle.
  2. Crack your egg in a little bowl. Pour it in that whirlpool so the white of the egg stays intact.
  3. Turn off the heat, put on the lid, and depending on how hard you like your yolks, leave it to cook for about four to five minutes.
  4. While that egg is poaching, make a bed of spinach on your plate. Cut up some tomatoes and avocado and add it to your plate.
  5. Once your egg is ready, put it on top the bed of spinach.
  6. You can sprinkle it with shredded cheese of your choice.

That’s your main breakfast. As a side, have a cup of cottage cheese or plain yogurt with fresh berries, nuts, and/or seeds. Alternatively, make yourself a chia or flaxseed slider. Here’s how:

Instructions to make a chia or flaxseed slider

  1. woman about to dig into a yogurt with fresh berriesTake about a teaspoon of either chia or flaxseeds and put it in a shot glass.
  2. Fill it up with water and soak it overnight.
  3. The next morning, it becomes kind of a slick soak of chia or flaxseeds. Take it down the hatch!

It may sound a bit gross, but you’re getting a tremendous amount of essential fatty acids and minerals.

2. Pumpkin Protein Pancakes

Ingredients

  • guy holding a breakfast tray with a plate of healthy pumpkin protein pancakesTwo large eggs
  • ¾ cup plain yogurt
  • ½ cup of canned pumpkin
  • 2 tbsp of maple syrup OR blended berries
  • ½ tsp of vanilla extract
  • ½ cup of whole wheat flour
  • ¼ cup of soaked rolled oaks
  • 1 tsp of baking powder
  • Pinch of salt
  • ¼ tsp of pumpkin pie spice
  • A slice of ginger
  • Tiny pinch of cloves
  • 10-20 pecan halves chopped
  • 1-2 tbsp of pumpkin seeds

Instructions

  1. Take the eggs and beat them in a bowl.
  2. Slowly stir in the yogurt, pumpkin, and a tablespoon of either the maple syrup or the berry smash, and the vanilla extract.
  3. In another bowl, stir together the dry ingredients: flour, oats, baking powder, salt, and pumpkin pie spice.
  4. Add the dry ingredients to the wet ingredients and stir to combine.
  5. Coat a large, non-stick skillet with cooking spray and put over medium heat.
  6. Drop 1/3 cup of the batter in the pan for each pancake. Cook until the underside is brown and bubbles form on the top, about three minutes or so.
  7. Flip and cook about three minutes more.
  8. Top with the pecan halves and the remaining half of the maple syrup or the berry smash and the pumpkin seeds.

kefir milkThis is a colorful, protein-packed breakfast that will start your day off right! You can have the same side of cottage cheese or yogurt and berries with your main. Alternatively, try a smoothie to help boost the caloric intake of your breakfast as well as providing more colors, fiber, protein, herbs, and spices. You can use either kefir or coconut milk for the liquid, and throw in frozen berries, spinach or kale, and thicken with peanut butter or almond butter. You can also add a powder like cacao or greened powder for extra antioxidants, or a collagen powder that helps skin health and tightens fine lines and wrinkles. Simple!


dr ryan sheltonIf you liked this video/article and found it useful, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being. I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!    

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