This ia part two of health tips for a great life. Let's go deeper into what Dr. Mercola teaches us about maintaining a healthy lifestyle!
11. Reduce indoor air pollution by ditching nonstick cookware.
Exposure to environmental toxins is responsible for at least 1 of every 4 deaths reported worldwide, and air pollution is the greatest contributor to this risk. What many fail to consider is that indoor air pollution is actually of greater concern than outdoor air pollution.
The average American spends 92 percent of their day indoors, where air pollution levels can be up to five times higher, and pollutants as much as 100 times more concentrated, than outside.
Two primary sources of indoor air pollution are a) the materials used to construct the building itself and everything in it, including your furniture; and b) chemical products you bring into and use inside your home. One oft-ignored source of daily toxic exposure is the use of nonstick cookware.
When heated, the nonstick coating of these pots, pans and bakeware releases toxic compounds into the air that have been linked to thyroid disease, organ damage, cancer and infertility, just to name a few. Healthier options include ceramic and enameled cast iron cookware, both of which are durable, easy to clean and completely inert, which means they won't release any harmful chemicals into your home.
12. Care about what you wear. “Fast fashion” has become an incredible problem, significantly contributing to environmental pollution and destruction.
Fortunately, these problems are now starting to be exposed, driven by the movement to “Care What You Wear.”
As your dedication to clean up your life and environment grows, please remember to incrementally clean up your wardrobe as well. Gone are the days when fashion was all about looking good. Today, there’s a real movement toward fashion that also does good in and for the world.
As a consumer, your choices will help guide the garment industry toward more humane and environmentally sane manufacturing processes. The upshot is that responsibly made clothing made with nontoxic dyes (or no dyes) and organic materials also feel and look fantastic.
There’s a real difference in quality, and when a piece of clothing is of superb quality, the urge to toss it after a few wears is greatly diminished. In fact, high-quality items often get better with use. To ensure a piece of clothing meets the highest organic, sustainable standards, be sure to look for GOTS certification.
13. Avoid lectins.
Many are now familiar with the problems of gluten, but lectins could be just as problematic. Lectins bind to carbohydrates and attach to cells that allow them to do harm as part of the plant’s self-defense mechanism against pests. Unfortunately, some may also cause trouble in humans. They are especially problematic if you have any autoimmune disease.
Many lectins are proinflammatory, immunotoxic, neurotoxic and cytotoxic. Certain lectins may also increase blood viscosity, interfere with gene expression and disrupt endocrine function.
That said, it would be a mistake to assume all lectins are bad for you. Avocados, for example, contain the lectin agglutinin, but this specific type of agglutinin is devoid of specificity for carbs. It interacts with proteins and polyamino acids instead. So, the presence of lectin is by no means a sole determinant.
Among the most problematic lectin-containing foods are wheat and other seeds of the grass family, beans, soy and other legumes, and members of the nightshade family such as eggplants, potatoes, tomatoes and peppers. Beans tend to have some of the most potent toxic and allergenic effects.
While lectins can be problematic for just about anyone if you’re getting high amounts of them, those with an autoimmune disease are particularly vulnerable and may notice significant improvement in their condition when on a lectin-free diet. You can see a list of the foods that are high in lectins that need to be avoided at Dr. Steven Gundry’s site.
14. Care for your gut with fermented foods and fiber.
Studies have confirmed high-fiber diets help reduce your risk of premature death from any cause. A major reason for this protection has to do with how fiber benefits your gut microbiome, thereby reducing your chronic disease risk.
In recent years, the importance of optimizing the performance of your gut microbiome has come to the fore, showing that, like sleeping, your gut health is a major determinant of health status. When it comes to boosting your fiber intake, be sure to focus on eating more vegetables, nuts and seeds, not grains, as grains tend to promote insulin and leptin resistance.
Research has also confirmed that in order to work, the fiber must be unprocessed. Fermented foods such as fermented vegetables serve double duty by providing both fiber and loads of probiotics (beneficial bacteria). For instructions on how to make your own fermented foods, see “How to ‘Culture’ Your Way to Optimal Health.”
5. Measure and optimize your magnesium level.
As the fourth most abundant mineral in your body, magnesium is required for the healthy function of most cells in your body, especially your heart, kidneys and muscles. Magnesium resides at the center of the chlorophyll molecule. So, if you rarely eat leafy greens, you’re probably getting very little magnesium from your diet.
Your best bet is to have an RBC magnesium test done, which measures the amount of magnesium in your red blood cells.
You can also evaluate and track signs and symptoms of magnesium deficiency, and to make sure you eat magnesium-rich foods and/or take a magnesium supplement, balanced with vitamins D3, K2 and calcium. Alternatively, keep an eye on your potassium and calcium levels, as low potassium and calcium are common laboratory signs of magnesium deficiency.
16. Avoid blue light and minimize cellphone usage.
Certain types of lighting can also have a far-reaching impact on your health. Among the most harmful is light-emitting diode (LED) lightbulbs. The main problem with LEDs is the fact that they emit primarily blue wavelengths of light and lack the counterbalancing healing and regenerative near-infrared frequencies.
They emit very little red, and no infrared, which is the wavelength required for biological repair and regeneration. When you use these aggressive lower frequencies — blue light — it creates reactive oxygen species that, when generated in excess, causes damage.
So, when your body is exposed to LED lighting on a daily basis, you end up with increased damage and decreased repair and regeneration. Switching your light sources back to incandescent light bulbs is a simple way to create a healthier environment in your home and office.
Cellphones are another major source of harmful EMFs, linked to DNA damage, heart tissue damage and heart and brain tumors. Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Ideally, keep it in a Faraday bag when not in use. When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you.
17. Install a high-quality air filter in your home.
As mentioned earlier, most of us are breathing polluted air indoors and can benefit from installing a high-quality air filter. Keep in mind that not all filters work with the same efficiency to remove pollutants from your home, and no one filter can remove all pollutants. See this previous article for an explanation of the different types of air filters to meet your specific needs.
Overall, photocatalytic oxidation (PCO) is one of the best technologies available. Rather than merely filtering the air, PCO actually cleans the air using ultraviolet light. Unlike filters, which simply trap pollutants, PCO transforms the pollutants into nontoxic substances.
In addition to using them in your home, portable air purifiers are available to take with you when you work or travel. For additional guidance on how to minimize air pollution in your home, see “How to Reduce Indoor Air Pollution.”
18. Develop a comprehensive oral health plan.
Your dental and oral health also play an important role in your overall health and longevity. When bacteria that cause tooth decay and gum disease enter your circulatory system, your liver releases inflammatory C-reactive proteins, a marker for chronic inflammation.
Inflammation, in turn, is a hallmark of most chronic disease. Your teeth may also be a source of chronic heavy metal exposure if you have amalgam fillings, as these actually contain mercury, an extremely potent neurotoxin. To optimize your oral health, consider taking the following actions:
Have mercury (amalgam) fillings removed by a biological dentist properly trained in their safe removal
Brush with coconut oil and baking soda twice a day, 30 to 60 minutes after drinking and/or eating
Floss at least once a day
Trade your mouthwash for oil pulling with coconut oil
Seek out a mercury-free dentist for your regular dental maintenance
19. Hydrate properly.
In a dehydrated state, your body accumulates toxins due to a lack of electrical energy flow. When you add in exposure to wireless technologies that output high amounts of electrical resonance, your already disconnected cells become prone to resonating to the wrong frequency.
A foundational part of hydration is to drink sufficient amounts of purified water. Tea and organic black coffee also count toward your daily hydration needs, although neither should be consumed in excess. Avoiding soda and other sweetened beverages is also important.
20. Avoid alcohol and nicotine.
Naturally, a big part of maintaining health is to avoid ingesting toxic agents in the first place. Alcohol and nicotine are two major ones. Both are addictive, which worsens their impact. Vaping, while advertised as a way to help you quit smoking, is also addictive, toxic, and has been linked to a higher risk of smoking combustible cigarettes in the future.
21. Avoid opioids.
Last, but most certainly not least, protect your health and life by avoiding opioids. The U.S. opioid epidemic was declared a public health emergency in 2017, and more deaths are now attributed to drug overdoses from opioids than breast cancer. Opioid pain killers are extremely addictive, making your risk of a deadly overdose very high.
This risk is magnified fivefold if you’re also taking a benzodiazepine drug such as Valium, Ativan or Xanax, commonly prescribed for anxiety and insomnia. Many younger people get hooked on opioids when taking them after having their wisdom teeth extracted, or getting a sports injury. If you struggle with pain, exhaust your other pain relief options before resorting to a narcotic pain reliever, and get off it as quickly as possible.
Many of these suggestions, you can slowly incorporate into your daily health return. Health insurance that you can control is so important. You don't need it until you need it!
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