My Beauty&Health

One in three cases of cancer can be prevented through a healthy lifestyle. Such conclusions were made by scientists from the Harvard School of Medicine, for 30 years conducting a large-scale study in the United States (research). His results are published in JAMA Oncology.

Researchers studied the lifestyle and medical records of more than 135 thousand health workers. It turned out that healthy habits would help prevent one in four cases of cancer in women and one in three in men. And women could avoid death from cancer through a healthy lifestyle in 48% of cases, and men - in 44%.

"These results reinforce the scientists' view that primary prevention should be a priority for cancer control," notes lead study author Mingayang Song.

Each of us can start introducing good habits into our lives today. Here are the foundations of a healthy lifestyle identified in the study:

do not smoke,
do not abuse alcohol (the maximum allowed is one drink per day for women and two drinks for men),
be physically active (weekly minimum - 150 minutes of moderate activity or 75 minutes of vigorous training).
keep your body mass index below 27.5.
On my own I will add:

read my blog, in which I share the latest information on what to do in order not to get sick and live happily ever after
eat more plants (recipes for health food - in my Live up application! Recipes for Iphone and Android devices.
Be healthy!

Meditation is perhaps the most powerful way to achieve a state of serenity, enlightenment and happiness with the power of thought. Brain training and focusing skills are critical to achieving peak performance and success in any endeavor.

I am sure that many are interested in how, after all, such a rather simple action as meditation influences our body so strongly. Fortunately, this question is of interest to scientists who continue to conduct various studies and publish their results.

There are five main categories of brain waves, each of which corresponds to a different activity and activates a different area of ​​the brain. Meditation allows you to move from high-frequency brain waves to low-frequency ones. Slower waves provide more time between thoughts, which gives you more ability to skillfully “choose” your actions.

5 categories of brain waves: why meditation works

1. State "Gamma": 30-100 Hz. It is a state of hyperactivity and active learning. “Gamma” is the best time to memorize information. However, over-stimulation can provoke anxiety.

2. State "Beta": 13-30 Hz. We stay in it for most of the day, which is associated with the activity of the prefrontal cortex. It is a state of "work" or "thinking consciousness" - analysis, planning, evaluation and categorization.

3. State "Alpha": 9-13 Hz. Brain waves begin to slow down, leaving the state of "thinking consciousness". We feel calmer and more peaceful. We often find ourselves in the "Alpha" state after yoga, walking in the woods, sexual gratification, or any activity that helps relax the body and mind. Our consciousness is clear, we literally glow, there is a slight distraction.

4. State "Theta": 4-8 Hz. We are ready to start meditation. This is the point at which the mind goes from a verbal / thinking state to a meditative / visual state. We begin to move mentally from reasoning and planning - "deep", reaching the integrity of consciousness. It feels like falling asleep. At the same time, intuition is strengthened, the ability to solve complex problems increases. "Theta" is the state of associative visualization.

5. Delta state: 1-3 Hz. Tibetan monks who have practiced meditation for many years are able to achieve it in the waking state, but most of us can reach this final state during deep dreamless sleep.

An easy way to meditate for beginners:

To move from "Beta" or "Alpha" to "Theta" state, it is easiest to start meditation by focusing your attention on the breath. Breathing and consciousness work in tandem: when breathing begins to lengthen, brain waves slow down.

To begin the meditation, sit comfortably in a chair with your shoulders and spine relaxed along its entire length. Place your hands on your knees, close your eyes, and try to eliminate any external stimuli.

Watch your breathing. Just follow its flow. Don't try to change your breathing. Just watch.

Silently repeat the mantra: "Inhale ... Exhale ..". When consciousness begins to wander, return to breathing again. Pay attention: as soon as the breath begins to lengthen and "fill" the body, consciousness will begin to come to rest.

REGULARITY is of key importance. Try doing this breathing meditation immediately after waking up and / or in the evening. Regular short meditations will do much more benefit than long sessions every few weeks. Take 5 minutes a day to practice and add 1 minute every week.

I have been meditating for several months and even in such a short period of time I managed to understand and feel many of the positive effects of meditation.

Studies show that meditation has many positive effects: it increases the ability to perceive information and improves memory, reduces stress and eliminates negative emotions. Overall, it improves health and helps fight premature aging.

The picture in the table of contents of this article shows the surprisingly simple basics of meditation. These are tips from the best meditation books, such as The Miracle of Mindfulness by Tik Nat Khan, Start Where You Are by Pema Chodron, and 10% Happier by Dan Harris.

If you've never practiced meditation, don't be afraid to start. Meditation for beginners is not scary, boring, and even less dangerous.

What is meditation
The Latin verb meditari (from which the word "meditation" comes) has several meanings: "mentally contemplate," ponder "," immerse yourself. " That is, meditation is both auto-training and relaxation, and even a kind of affirmation.

Just do not think that meditation is not something alien that has crept into our consciousness thanks to the ubiquitous fashion for yoga practice and personal growth training. Meditation is not a sect or hypnosis. In fact, meditation is the most common state for each of us. Don't believe me? Now, while reading this article, you took a cup of freshly brewed coffee in your hands and for a few seconds looked at the fancy pattern on the foam of the drink. Or, looking out the window, they kept their eyes on a barely noticeable strip in the sky, which was left behind by a flying plane. These are nothing more than natural meditation.

That is, meditation is a special state when for a split second or even a few seconds the consciousness becomes silent and you seem to "fall out" of reality. Cultivating and "training" these pauses, when the brain stops thinking about problems at work, or household chores, and there is meditation.

It is a mistake to think that meditation cannot be learned. A lot of works are devoted to the answer to the question "Where to start meditation for beginners".

Types of meditation

There are as many types of meditative techniques as there are types of yoga. Indeed, meditation is the oldest practice that is widespread in Hinduism and Buddhism. Some types of immersion in oneself were available only to a select few (they are difficult and require special preparation), while others were used in their daily life by the most ordinary people.

Meditation techniques differ mainly in the principle of influence on the body. Someone concentrates on breathing or chanting mantras, while someone tries to “probe” their own energy channel with their consciousness and work through the chakras. We will look at the simplest and most accessible types of meditation.

Pranayama (conscious breathing)

Admit it, you rarely concentrate on your breathing. Except that occasionally you exhale air with a sound when you are very tired. But yogis have a different view of the breathing process.

They like to repeat that life is measured not by the number of years, but by the number of inhalations and exhalations that are released to us from above. In order to “spend” the breath wisely, they try to relate to it consciously - that is, not just fill the lungs with air, but with the help of internal vision, follow the movement of oxygen and help it nourish every cell of the body.

As practice shows, monitoring your breathing is not an easy task, because attention is constantly slipping away somewhere: either you heard some sounds outside the window, or the aroma of pastries from the next apartment tickled your nostrils.

But experts believe this method is simple meditation for beginners. They assure that after some time of regular practice, it will be easier for you to put anxious thoughts into the bowels of your consciousness. Fans of this meditation technique breathe in through the nose and out through the mouth. But if at first you can't breathe in exactly this sequence, then just count the number of breaths in and out. Concentration on counting is also meditation.

Chanting mantras

The word "mantra" can be translated as something that liberates the mind ("man" - the mind, "tra" - to liberate).
The method of freeing the mind can be called whatever you like - a mantra, a prayer, or simply the pronunciation of certain syllables, words or phrases at a certain pace and with a certain timbre coloring.

If it is alien to you to repeat phrases from the series "Om Namah Shivaya" (this is one of the most important and powerful mantras in Hinduism), then you may well say Christian prayers. Or just some powerful word you like - for example, "peace", "good" space "," universe ".

If you decide to study deeper the philosophy of mantras and use them for your own benefit, depending on a particular situation, then you must follow a few simple rules:

Learn a mantra by heart (or rather not one, but several, because depending on situations and intentions, experts recommend saying different mantras). Reading from a piece of paper will be distracting, so just try to memorize an intricate phrase. After a couple of days of practice, you will not replace how you will pronounce words in Sanskrit without hesitation.
Speak the words clearly and clearly. This is very important, as sounds create a certain vibration that is conducive to relaxation.
Stick to your pace

The whole day, and indeed life in general, depends on how you wake up and spend your morning. Most of us live life at a frantic pace. We wake up and immediately check our smartphone, have breakfast on the run, paint in the car ... We seem to be racing, and in this rush we forget our main values ​​and goals.

After spending several days in a detox clinic that specializes in cleansing and treating the intestines, I just had to take a break from digital devices and endless rush. There is simply no other way to spend time here: all conditions are created so that the guests of the clinic relax and disconnect from their usual life. In this state, I once again realized how important it is to start my day correctly and create, so to speak, a “morning space” that will help to orient myself and tune in to the day ahead.

If you stick to these rules consistently, your life will change dramatically in a few months. You will no longer be racing and reactive. You will begin to live with intent and purpose.

So what to do.

Before bedtime

Take 5 minutes to document your priorities (no more than three) for the next day.
Spend 10 minutes before bed thinking about your main goal or problem for tomorrow. This will program your subconscious mind to sleep. As Thomas Edison said, "never go to bed without asking your subconscious mind."
Prepare for bed properly: stop using electronic devices an hour before bedtime, turn off all light sources (even small indicator lights) in the bedroom and ventilate the room. You can read about other actions to help you fall asleep here.
Set aside at least 8 hours of sleep.
Set the alarm further away from bed: then you have to get up to turn it off in the morning.
Spend a few minutes in meditation (here are some easy ways to meditate).
In the morning

Open your journal and write down everything that comes to mind about your main task for the day. This will help activate the subconscious mind that was working while you were sleeping.
Don't check your email or social media for at least an hour after waking up.
Eat a hearty breakfast with healthy proteins and healthy fats in mind. Avoid fast carbohydrates - flour and sugary foods). Find healthy breakfast options in my Live up! Recipe app.
Spend 15-25 minutes in vigorous physical activity.
Take a cold shower. If after training, immediately turn on cold water. If not, start with warm water and then turn on only cool water for 30-60 seconds. Inhale deeply and exhale completely through your mouth.
Spend 5-15 minutes in your morning meditation.
Have a good morning and a productive day!

If you are reading my blog or interested in quality longevity, you have probably heard of Dan Buettner's book Blue Zones. The author examines the lifestyle of the inhabitants of the "blue zones" - five regions in Europe, Latin America and Asia (more precisely: Ikaria, Greece, Okinawa, Japan; Ogliastra, Sardinia, Italy; Loma Linda, California, USA; Nicoya, Costa Rica ), where researchers found the highest concentration of centenarians in the world. And these centenarians are distinguished not only by a special diet. They move a lot. They take the time to relieve stress. They belong to communities, often religious, that encourage them to maintain a healthy lifestyle. And they live in large families.

bz-stayingalive-instructorimage

But what deserves special attention is what and in what quantities they eat. This is why Dan Buettner, a National Geographic researcher, wrote the next book, The Blue Zones Solution.

Here are some general rules for all zones:

Stop eating when your stomach is 80% full.
For late lunch and dinner, eat the smallest portion of your daily diet.
Eat mostly plant-based foods, with an emphasis on legumes. Eat meat rarely and in small portions. Residents of the "blue zones" eat meat no more than five times a month.
Drink alcohol in moderation and regularly.
I will also tell you about some of the features of the diet of each of the "blue zones".

Ikaria, Greece

The Mediterranean diet helps support brain function and prevent chronic disease. "What distinguishes this area from other places in the region is the emphasis on potatoes, goat milk, honey, legumes (especially chickpeas, asparagus beans and lentils), wild greens, some fruits and relatively few fish."

Ikaria has its own superfoods for longevity: feta cheese, lemons, sage and marjoram (residents add these herbs to their daily tea). Sometimes in Ikaria, some goat meat is eaten.

Okinawa, Japan

Okinawa is one of the leaders in the number of centenarians in the world: about 6.5 people per 10 thousand inhabitants (compare with the United States: 1.73 per 10 thousand). The dietary story is more complex here than in some of the other Blue Zones. As Buettner writes, many local food traditions have been lost under Western influence. In the second half of the 20th century, the inhabitants of the island began to eat less seaweed, turmeric and sweet potatoes, more rice, milk and meat.

Nevertheless, the Okinawans have kept the tradition of eating something “from the land” and “from the sea” every day. Their longevity foods include bitter melons, tofu, garlic, brown rice, green tea, and shiitake mushrooms.

Sardinia, Italy

On this island, the ratio of men aged one hundred to women of the same age is one to one. This is rather unusual: in the rest of the world, there is only one man for every five centenarian women.

The diet of local long-livers includes goat's milk and sheep's pecorino cheese, a moderate amount of carbohydrates (lavash, sourdough bread, barley), a lot of dill, legumes, chickpeas, tomatoes, almonds, milk thistle tea and grape wine. According to Buettner, the Sardinians themselves attribute their longevity to "clean air", "local wine" and the fact that they "make love every Sunday." But the researchers discovered another interesting circumstance: the very sheep from whose milk pecorino is made are grazed in mountainous areas, so centenarians have to constantly climb the mountains and descend to the plain again.

Loma Linda, USA

The American Blue Zone is home to Seventh-day Adventists who avoid to***co, alcohol, dance, movies, and the media. Adventists in this area have the lowest rates of cardiovascular disease and diabetes in the United States and very low rates of obesity. Their "biblical diet" is based on plant foods (cereals such as oatmeal and whole wheat bread, fruits such as avocados, beans, nuts and vegetables, soy milk). The diet also includes salmon. Some people eat small amounts of meat. Sugar is banned. One of the centennial residents of Loma Linda told Büttner: "I am totally against sugar, except for natural sources such as fruits, dates or figs, I never eat refined sugar or drink carbonated drinks."

Nicoya Peninsula, Costa Rica

One of the dishes that Büttneru's 99-year-old resident Nikoi (and now 107 years old) cooked consisted of rice and beans, and served with cheese and cilantro on corn tortillas and an egg on top. Local long-livers add an egg to almost every dish.

As Buettner writes, "The secret of the Nicoi diet is the 'three sisters' of Mesoamerican agriculture: beans, corn and squash." These three staples, plus papaya, yams and bananas, have been feeding the region's long-livers for a century.

Try to adapt Blue Zone nutritional guidelines to your diet! And to help you, as always, I recommend my application with simple recipes from herbal ingredients.

The book in paper and electronic format can be purchased at this link.