Author Dan Buettner and his team have been working for over a decade on identifying places of longevity worldwide. They found places with a high concentration of individuals over 100 years old and clusters of people who had grown old without health problems like heart disease, obesity, cancer, or diabetes.

Blue Zones

This island is eight miles off the coast of Turkey in the Aegean Sea. It has some of the lowest rates of middle-age mortality and dementia worldwide. Research suggests their increased longevity is linked to their traditional Mediterranean diet.

Ikaria, Greece

Okinawa is home to the world’s longest-lived women.  Their diet includes staples like Okinawan sweet potatoes, soybeans, mugwort, turmeric, and goya (bitter melon).

Okinawa, Japan

The mountainous highlands of this Italian island has the world’s highest concentration of centenarian men. They eat a low-protein diet associated with lower diabetes, cancer, and death rates for people under age 65.

Ogliastra Region, Sardinia

This community has the highest concentration of Seventh-day Adventists in the United States. The residents live ten healthy years more than the average American. Their diet includes grains, fruits, nuts, and vegetables.

Loma Linda, California

In this region of Central America, residents have the world’s lowest rate of middle-age mortality and the second-highest concentration of male centenarians. They have strong faith communities, deep social networks, and regular, low-intensity physical activity.

Nicola Peninsula, Costa Rica

These cultures have uncovered the secrets of longevity.

health

Health

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Travel

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Longevity

5 "Blue Zones" Where the World's Healthiest People Live

Focus and concentration plays a key role in our life as its Importance can't be ignored when it comes to <a href="https://inspirationalblogs45.blogspot.com/2021/08/Best-way-to-improve-your-productivity%20.html">productivity </a> . Being more focused and concentrated towards work is a dream of many and no doubt everyone is willing to boost their productivity.  It's not that much hard. With a little effort one can easily stay more focused and concentrated.

How To Improve Focus And Conce

If you will find your distraction then it will be easy for you to increase your focus. These days mostly people are distracted by smartphones. Try to reduce the use of smartphones as much as possible.  Distractions are the enemy of a productive life and two things can't come in a single place. When it comes to distractions you must avoid them as much as possible.

• Find your distraction and beat them

<a href="https://inspirationalblogs45.blogspot.com/2021/04/mindfulness-meditation-practice.html">Meditation </a> and morning exercise are the best way to make your mind work faster and more actively.  Meditation refreshes your mind and boosts your productivity. You must try to create a dedicated slot of 10-15mins for meditation.  Habits are not built in a single day but become due to the efforts that we put in every day.  Meditation is the best habit to stay attentive.

• Morning exercise or meditation

In our childhood our teacher taught us " Early to bed, early to rise makes a person healthy , wealthy and wise." This is the truth of today's society . Giving a rest to your brain and body is necessary .  A better sleep is a key for a better life and you must opt for the same rule for yourself. Don't be a night owl, sleep early and nourish your mind and give rest to your body.

• A better sleep

Music heals our body, brain and heart and that's all that we need to listen to music, anything that you love. Classical, folk, hip-hop or your favourite singer just entertain yourself with music. When you feel less focused then pick up your earbuds or earphones and take a break of 10mins, listen to your favourite songs and fresh your mind.

• Listen to music

Focus is a key to productivity and with a little practice of meditation with a healthy diet and a flavour of music in life can surely be a great way of making yourself better.

Conclusion

Want to improve your focus and concentration? Here's how to focus better on your work, pay attention  and get more done at home with this guide 

Being inspired is a very tough task . But not the impossible one , introducing you the best and evergreen blog that will make you inspired everyday .we will provide you the quality of content just for free

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Productivity

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Personal Development

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Habits

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Time Management

How to improve focus and concentration ? 

Blue Zones refer to geographic areas in which people have low rates of chronic disease and live exceptionally long lives. They are called Blue Zones because author Dan Buettner, who was studying areas of the world where people live very long lives, drew blue circles around these areas on the map.

Blue Zones definition

<ol><li>Icaria (Greece): These people eat a Mediterranean diet rich in olive oil, red wine and homegrown vegetables.</li><li>Ogliastra, Sardinia (Italy): Some of the oldest men in the world live here. They commonly work on farms and drink lots of red wine.</li><li>Okinawa (Japan):  You can find the world's oldest women here. They eat soy-based foods and practice tai chi, a meditative form of exercise.</li><li>Nicoya Peninsula (Costa Rica): The Nicoya people regularly do physical jobs into old age. Their diet includes beans and corn tortillas.</li><li>The Seventh-day Adventists in Loma Linda, California. They are strict vegetarians.</li></ol>

The five known Blue Zones

Most groups are not strict vegetarians but eat meat about five times per month. Diets include:<ul><li>Vegetables, which is a great source of fibre, minerals and vitamins.</li><li>Legumes include beans, peas, lentils and chickpeas, which are all rich in fibre and protein.</li><li>Whole grains, which are rich in fibre.</li><li>Nuts: Nuts are great sources of fibre, protein and polyunsaturated and monounsaturated fats.</li></ul> Other dietary factors for Icaria and Sardinia are eating fish regularly. Fish is a good source of omega-3 fats.

People who live in Blue Zones eat a 95% plant-based diet

Calorie restrictionEating fewer calories may be contributing to the longer lives in some of the Blue Zones. <ul><li>Studies found that Okinawans were in a calorie deficit before the 1960s, which may contribute to their longevity.</li><li>Okinawans tend to follow the 80% rule, which they call “Hara Hachi bu.” It means they stop eating when they feel 80% full, rather than 100% full.</li></ul> FastingIcarians are typically Greek Orthodox Christians that have many periods of fasting for religious holidays throughout the year. <ul><li>A study showed that fasting led to lower blood cholesterol and body mass index (BMI).</li></ul>

They fast and follow the 80% rule

People in some Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death. Sardinian Cannonau wine, which is made from Grenache grapes, has been shown to have extremely high levels of antioxidants, compared to other wines. Antioxidants help prevent damage to DNA that can contribute to ageing.

They consume alcohol in moderation

People in the Blue Zones don't exercise purposefully by going to the gym. Instead, they are active through gardening, walking, cooking and other daily chores. A study of men in the Sardinian Blue Zone found that their longer life was associated with raising farm animals, living on steeper slopes in the mountains and walking long distances to work.

Exercise is built into daily life

People in Blue Zones get sufficient sleep and also often take daytime naps. Studies found that not getting enough sleep or too much sleep can increase the risk of death, including heart disease or stroke. Blue Zone people tend to sleep as much as their body tells them to. Daytime napping of 30 minutes or less is also common.

They get enough sleep

<ul><li>Being religious or spiritual: Blue Zones are typically religious communities. Several studies have shown that being religious is associated with a lower risk of death.</li><li>Having a life purpose: People in Blue Zones tend to have a life purpose, known as “ikigai” in Okinawa or “plan de vida” in Nicoya</li><li>Older and younger people living together: In many Blue Zones, grandparents often live with their families.</li><li>A healthy social network: Your social network, called “moai” in Okinawa, can affect your health. If your friends are obese, social acceptance leads you to have a greater risk of being obese.</li></ul>

Other traits and habits associated with longevity

What is the best way to live longer? Here are a few factors within your control

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Science & Nature

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Food

How To Live A Long Life

“Blue Zones" are areas in which people have low rates of disease and live longer than anywhere else. Here are their inhabitants' common lifestyle features.

Why People in "Blue Zones" Live Longer Than the Rest of the World

When we think of an addict, we often imagine a homeless person in the park sniffing glue or a gaunt person with a heroin needle in their arm. However, addiction doesn’t have anything to do with what one is addicted to. Addiction simply means leaning on something. The addict relies on their chosen pursuit to block unwelcome emotions from entering their consciousness. The particular object of their addiction may be whisky or marijuana, but it could also be their mobile phone, buckets of a specific snack, cleaning cupboards, or tracking birds.

How we imagine addicts

The popular misunderstanding of addiction allows people to claim they are merely going to the office again, checking the news or working out at the gym. Yet, addicts are not weak or evil. They are, first and foremost, scared. The solution shouldn’t, therefore, involve censorship and lectures but love and reassurance. We should make moves to allow people to feel safe about facing their emotions and confident they can handle what is going on in their minds.

The addict fears being left alone

When we think of an ‘addict’, certain stock images come to mind: a homeless person sniffing glue, a gaunt figure with a heroin needle in their arm. But this masks what is in reality a far more universal phenomenon. We are all addicts. Sign up to our new newsletter and get 10% off your first online order of a book, product or class: https://bit.ly/3HpVdSa For books and more from The School of Life, visit our online shop: https://bit.ly/3NWKnGj Our website has classes, articles and products to help you lead a more fulfilled life: https://bit.ly/3NSIFpj Join this channel to get access to exclusive members perks: https://www.youtube.com/channel/UC7IcJI8PUf5Z3zKxnZvTBog/join FURTHER READING You can read more on this and other subjects on our blog, here: https://bit.ly/3xOMHts “When we think of an ‘addict’, certain stock images come to mind: a homeless person in the park sniffing glue, a gaunt figure with a heroin needle in their arm, a breakfast-time vodka drinker… But such gothic characterisations mask what is in reality a far more universal and less overtly dramatic - though still pernicious - phenomenon. Addiction doesn’t have anything to do with what one is addicted to: it can’t be neatly circumscribed to those who rely on hard drugs or alcohol. In its essence, addiction simply means leaning on something - it could be anything - because it prevents particular ideas from coming into our minds. The addict relies on their chosen pursuit to block unwelcome emotions from storming the theatre of their consciousness…” MORE SCHOOL OF LIFE Watch more films on SELF in our playlist: http://bit.ly/TSOLself SOCIAL MEDIA Feel free to follow us at the links below: Facebook: https://www.facebook.com/theschooloflifelondon/ Twitter: https://twitter.com/TheSchoolOfLife Instagram: https://www.instagram.com/theschooloflifelondon/ CREDITS Produced in collaboration with: Aaron Sampson https://aaronsampson.co.uk Title animation produced in collaboration with Vale Productions https://www.valeproductions.co.uk/

Understand yourself and those around you.

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When we think of an ‘addict’, certain stock images come to mind: a homeless person sniffing glue, a gaunt figure with a heroin needle in their arm.  But this masks what is in reality a far more universal phenomenon. We are all addicts.
Sign up to our new newsletter and get 10% off your first online order of a book, product or class: https://bit.ly/3HpVdSa
For books and more from The School of Life, visit our online shop: https://bit.ly/3NWKnGj
Our website has therapy, articles and products to help you lead a more fulfilled life: https://bit.ly/3NSIFpj

FURTHER READING

You can read more on this and other subjects on our blog, here: https://bit.ly/3xOMHts

“When we think of an ‘addict’, certain stock images come to mind: a homeless person in the park sniffing glue, a gaunt figure with a heroin needle in their arm, a breakfast-time vodka drinker…
But such gothic characterisations mask what is in reality a far more universal and less overtly dramatic - though still pernicious - phenomenon. Addiction doesn’t have anything to do with what one is addicted to: it can’t be neatly circumscribed to those who rely on hard drugs or alcohol. In its essence, addiction simply means leaning on something - it could be anything - because it prevents particular ideas from coming into our minds. The addict relies on their chosen pursuit to block unwelcome emotions from storming the theatre of their consciousness…”


MORE SCHOOL OF LIFE

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http://bit.ly/TSOLself


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CREDITS

Produced in collaboration with:

Aaron Sampson
https://www.motionmaverick.com
https://www.instagram.com/motionmaverick/

 
Title animation produced in collaboration with

Vale Productions
https://www.valeproductions.co.uk/

We're interested in self-understanding, calm and emotional maturity.

We have thousands of articles about emotional life for you on our website: www.theschooloflife.com

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The School of Life

Why We Are All Addicts

Understanding which foods contribute to chronic inflammation of the gut and brain is a powerful step in managing your mood and energy levels. Always try to avoid these five types of foods that can make you tired and stressed:

Foods that can cause anxiety and fatigue

Consuming unhealthy processed foods like baked goods and soda, which are loaded with refined and added sugars floods the brain with too much glucose. This “sugar flood” can lead to inflammation in the brain and may ultimately result in depression and fatigue.Instead, reach for nutrient-dense whole foods like fresh or vegetables and clean proteins like organic grass-fed beef .

1. Processed Foods

The industrialization of the food industry has led to the development of inexpensive, highly processed oils created from the byproduct of abundant crops like soybean sunflower and palm oils.Through processing, these oils become incredibly high in inflammatory omega-6 fatty acids and devoid of anti-inflammatory omega-3, which promotes brain health. Studies have shown that people who consume foods high in omega-6 fatty acids are at higher risk of depression compared to those who consume foods high in omega-3s.Opt for other alternatives like extra virgin olive oil or avocado oil when cooking.

2. Industrial seed oils

Apart from pastry desserts, sugar can also be found in surprising foods like ketchup, salad dressings and savory items like french fries.Added and refined sugars exacerbate inflammation and overwhelm the body with more sugar than it needs, which can create increased anxiety and unstable mood levels.

3. Added and refined sugars

A 2016 study looked at 715 factory workers and measured their levels of depression, resilience and fried food consumption. It was found that people who consumed more fried foods were more likely to develop depression in their lifetime.Fried foods are likely mood killers because they’re usually fried in unhealthy fats.

4. Fried foods

Sugar replacements are increasingly common in foods that claim to be “healthy” by helping you cut down on calories.Science implicates many artificial sweeteners can contribute to depression. One study showed that people who consume artificial sweeteners, mostly via diet drinks, are more depressed than those who don’t consume them.To cut down on artificial sweeteners, put natural sweeteners like honey or agave nectar in your beverages.

5. Artificial sweeteners

Probiotics: yogurt with active cultures, tempeh, sauerkraut, kefir, kimchi, and certain cheeses
Prebiotics: beans, oats, bananas, berries, garlic, onions, asparagus, artichokes and leeks
Low-GI carbohydrates: brown rice, steel-cut oatmeal and chia seeds
Medium-GI foods, in moderation: honey, orange juice and whole-grain bread
Healthy fats: monounsaturated fats like olive oil, nuts, nut butters and avocados
Omega-3 fatty acids: fish, tuna, herring and sardines.
Vitamins: B9, B12, B1, B6, A and C
Spices: saffron and turmeric
Herbs: oregano, lavender, passionflower and chamomile

Foods that fight fatigue

The gut and the brain are in constant two-way communication, and the health of one directly influences the health of the other. We rarely think about the impact food that we eat, on our brains, mood and energy levels. When inflammation is present in the gut, less energy is available to the brain and body.

If you're constantly feeling tired and stressed, evaluating your diet might be a good place to start. Harvard nutritionist and brain expert Dr. Uma Naidoo shares the types of foods she avoids at the grocery store to maintain healthy energy levels and a happy brain — and what to eat instead.

A Harvard nutritionist and brain expert avoids these 5 types of foods that can make you 'tired and stressed'

Men of all ages can improve their health and quality of life by focusing on these six lifestyle elements: <ol><li>A healthy diet</li><li>Regular physical activity, </li><li>Brain activities, </li><li>Social activities, </li><li>Regular doctor visits, </li><li>And avoiding risky behavior.</li></ol>

6 Lifestyle Elements Men Can Use to Improve Their Health

You may have heard of the saying “you are what you eat,” and it’s true.What men eat directly impacts their risks of developing health conditions such as heart disease, diabetes, and prostate cancer.Eating a healthier and more balanced diet will will make you healthier overall.

1. Eat a Healthy, Well Balanced Diet.

Our bodies are designed to move. “If you want to move well when you are older, you must keep your body moving well as you age.” <ul><li>Building your balance and flexibility through activities such as stretching and yoga will become increasingly important as you age. These activities will prevent dangerous falls in the future.</li><li>Working on flexibility and balance to improve your mobility will help you enjoy a higher quality of life.</li></ul>

2. Exercise for strength building, balance, and flexibility.

Exercising your brain is just as important as exercising your body.Humans are creatures of habit and we form routines to help us get through life. However, maintaining the same old routine for a prolonged period of time doesn’t encourage our brains to continue developing or maintain a high standard of functioning.Other ways to exercise your brain include word, number, or jigsaw puzzles, book clubs and discussion clubs, creative hobbies like crafting or gardening, and even taking a new route to work.

3. Keep Your Brain Active with Cognitive Games and Mindfulness

Having a doctor and visiting them once per year for your regular checkup, even when you’re feeling healthy, will help your doctor develop a baseline for your health and identify any potential health risks that may be progressing without you noticing.When you’re feeling sick, do you believe that whatever is wrong will go away on its own?Many men believe this, and they avoid going to the doctor until something more serious develops. However, early detection and treatment are always the best options for any illness.

5. Regular Check Ups and Quicker Response Time to Sickness

In a health and happiness study by Harvard that was conducted over almost 80 years, it was revealed that our relationships and how happy we are in those relationships have a significant impact on our health.Participating in social activities that strengthen your relationships and build your sense of community will keep you mentally, physically, and emotionally healthy.You could combine social activities with exercise by participating in group exercise classes, or building brain strength together in a book club.

4. Cultivate Close Relationships and Community

Talking about healthy decisions is easy to do, but implementing them is the challenge. One easy quick fix is to avoid unnecessary risks and instead focus on creating healthy habits.A healthy lifestyle includes taking vitamins and medications as directed by your healthcare provider, using sunscreen daily, not smoking or quitting if you’ve started, and getting enough sleep.

6. Avoid Risky Behaviour and Work Towards a Healthy Lifestyle

It’s never too late to start and implement at least one healthy lifestyle change. With these tips and the overall six lifestyle elements, you can improve your health and quality of life well into your senior years.

As a society, we have improved our health and well-being to live longer. 
However, on average, men are living shorter lives than women. The average 
life expectancy for men in the US is roughly 75 years, compared to over the 
age of 80 for women. This health gap is partially due to the difference in 
biology, however, other lifestyle factors play a role in the length and 
quality of men's lives.

exerciseandfitness

Exercise & Fitness

6 Lifestyle Elements Men Can Use to Improve Their Health and Quality of Life

Antioxidants are chemicals that interfere with oxidation.In the context of a healthy diet, antioxidants are substances found in food items that help shield biological molecules such as DNA from this potentially destructive activity:<ul><li>These substances include vitamins like vitamin C and vitamin E, trace elements such as selenium and zinc, and other common plant compounds such as lycopene and flavonoids.</li><li>A diet that includes a reasonable mix of fruit, nuts, vegetables, and mushrooms should contain sufficient antioxidants to guard our cellular machinery against oxidative stress. </li></ul>

What Are Antioxidants?

Oxidative damage occurs when an electron is stolen from an important biochemical structure, such as a base in a genetic code or the amino acids making up proteins. Simple changes to DNA <a href="https://en.wikipedia.org/wiki/DNA_oxidation">can transform a base </a>into something different, altering its behavior so it no longer spells out the same sequence. While our bodies have repair mechanisms that can account for these damaging changes, as we age the problems can pile up. Mutations get missed, aggregations of proteins build, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/">and risks </a>of diseases like <a href="https://www.sciencealert.com/cancer">cancer </a>or even neurodegenerative conditions like <a href="https://www.sciencealert.com/parkinsons-disease">Parkinson's </a>increase.

How does oxidation harm our bodies?

Our bodies naturally produce a range of chemical products called free radicals as a consequence of typical metabolic processes.To deal with these reactive species, our bodies also produce enzymes with antioxidant properties, like superoxide dismutase. But our environment can also be a source of free radicals. Absorbing pollutants, including cigarette smoke and toxic metals, can overwhelm our bodies' home-grown defenses and increase oxidative damage.

What causes oxidative stress?

Between our own enzymes and the antioxidants we collect in our diet, our body is as well prepared for keeping a lid on oxidative stress as it can be.Unfortunately, adding more antioxidants to the mix isn't the solution we might imagine. <ul><li>More importantly, studies over the decades have found no sign that antioxidant supplements can reduce risks of ill health or combat aging.</li></ul>Further research is needed to figure out why supplementary antioxidants don't seem to reduce oxidative stress in the body and what possibly can.

Do you need antioxidant supplements?


Antioxidants are chemicals that interfere with oxidation – the process where an atom or molecule loses some electrons due to a chemical reaction.

What Are Antioxidants, And Do You Need to Take Them as Supplements?

Scientific studies have shown that the risk for cancer goes up the less plant-based foods people have in their <a href="https://parade.com/986848/nancy_henderson/types-of-diets/">diets</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/26148912/">specifically fruit and vegetables</a>.All vegetables contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/">antioxidants</a>, which help protect cells from free radicals, which play a role in disease and chronic illness. That means no matter what you end up buying from the produce section or farmers’ market, you’re eating with longevity in mind.

1. Vegetables

Like vegetables, fruit is also high in antioxidants. When you eat fruit, keep the skin on because it contains pectin, which is a soluble fiber that’s good for the gut. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513325/">fiber is another nutrient that’s majorly linked to longevity</a>, and you’ll see it pop up not just in vegetables and fruit, but in other foods on this list too. In terms of specific fruits to add to your diet, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413581/">blueberries</a> have been shown to be an especially good one because they are high in polyphenols, a type of antioxidant linked to longevity.

2. Fruits

When it comes to protein sources, experts say to prioritize plant-based proteins and they especially recommend legumes. Legumes are full of protein, and fiber, and don’t contain saturated fat or cholesterol. They are a staple in regions of the world where people regularly live to be over 100 and in good health, such as Nicoya, Costa Rica; Sardinia, Italy; and Ikaria, Greece.

3. Legumes

Experts recommend a diet that includes whole grains such as oats, quinoa, and brown rice because they’re full of fiber and help keep blood sugar levels steady. <a href="https://pubmed.ncbi.nlm.nih.gov/32641435/">This helps protect against type two diabetes</a>, and is important because people with two diabetes have <a href="https://www.ncbi.nlm.nih.gov/books/NBK568010/">a decreased life expectancy up to eight years</a> compared to people who don’t have diabetes.

4. Whole Grains

Remember that link between fiber and longevity? It’s why incorporating flax seeds or chia seeds into your meals because they are especially great sources of soluble fiber, which helps aid digestion and may help reduce cholesterol.

5. Chia seeds or flax seeds

Both experts recommend incorporating nuts into your meals because they have several nutrients linked to longevity including fiber, plant-based protein, antioxidants, and unsaturated fats—which are beneficial for heart health. One easy way to incorporate them into meals is to sprinkle them in your salad.

6. Nuts

There’s a reason why <a href="https://parade.com/1005514/marijkevroomendurning/gut-health-diet/">gut health</a> is a hot topic in the world of health and wellness;  If you want to live a long, healthy life that it’s imperative for your gut to be full of good bacteria. One way to do this is by eating fermented foods, like kimchi, sauerkraut, miso, and tempeh. These foods provide our guts with good bacteria that are linked to helping our overall health.

7. Fermented Foods

Vegetables as a category may already be on the list, but this is one that’s worth calling out specifically because it’s so beneficial.In Okinawa, Japan (a “Blue Zone” where many people regularly live to be over 100 in good health), <a href="https://www.bluezones.com/2016/10/japans-longest-lived-women-hold-key-better-health/">sweet potatoes make up a full 60 percent of their total calories</a>. Like many foods on this list, sweet potatoes are full of fiber and antioxidants, and they also have 400 percent of the <a href="https://parade.com/1169058/kaitlin-vogel/vitamin-a-foods/">vitamin A</a> needed each day—an important nutrient that benefits the body’s immune system.

8. Sweet Potato

The health hype surrounding <a href="https://parade.com/1115442/parade/avocado-recipes/">avocado</a> is real. <a href="https://pubmed.ncbi.nlm.nih.gov/31616932/">Avocados</a> are a good source of monounsaturated fatty acids, which help lower inflammation and support cardiovascular health. They’re also full of fiber and antioxidants.

9. Avocado

While adding all these foods are linked to living a longer life, Polizzi says it’s important to remember that diet is just one piece of the longevity puzzle. Exercising regularly, getting good sleep, and stress management are all important too. But on the food front, it’s important to find ways to eat the foods on this list that you actually like, making good use of the endless cookbooks and online recipe sites. After all, you’ll likely be eating them for a long, long time.

The Bottom Line

<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/">Dark chocolate</a> makes the longevity list for the same reason that blueberries do: it’s high in polyphenols, which are especially good for heart health. To really reap the benefits, go for chocolate that’s 70 percent of cacao or more.

10. Dark Chocolate

10 best foods for longevity including vegetables, fruits, legumes, sweet potato, avocado, and more, plus why these foods are so good for you. 

Want to Live to 100? Here Are the 10 Most Important Foods To Add to Your Diet

Our bodies change as we age, and so do our sleep needs. Snoring, newly diagnosed sleep apnea, and nasal congestion can cause you to experiment with different sleeping positions. Recovering from an injury or pregnancy could be another reason.

Reasons to change how you sleep

<ul><li>Side sleeping is ideal for back or neck problems, GERD and sleep apnea.</li><li>Snorers may benefit from turning over onto their side.</li><li>There is also some evidence to suggest sleeping on your left side is better for circulation, particularly during pregnancy or for anyone with high blood pressure or circulatory disorders.</li></ul>

Side sleeping

<ul><li>Sleeping on your back relives pressure points and is orthopedically more stable. You may want to sleep on your back if you are struggling with shoulder, hip or knee pain.</li></ul> <ul><li>Stomach sleeping works well for those suffering from sleep apnea because your airways are more likely to stay open.</li><li>The free-fall stomach position, with your hands above a supportive pillow, is the best sleeping position for digestive issues like indigestion and heartburn. However, it can be difficult to align your spine and potentially result in muscle and neck pain.</li></ul>

Back and stomach sleeping

<ul><li>Use a tennis ball. Side sleep training was traditionally done by taping a tennis ball to the back of the pyjama top. When a person turns on their back, the ball makes it uncomfortable, so they turn on their side again.</li><li>Put a pillow between your knees. Sleep with your knees drawn up slightly towards your chest. Or, place a pillow between your knees to help your spine correctly align.</li><li>Using a device. Sleep backpacks and belts are designed to help you sleep in a particular position.</li><li>Build a pillow buffer: Use pillows to provide proprioceptive reinforcement to sleep on your side.”</li></ul>

How to switch to side sleeping

Try putting a soft pillow under your stomach to make it more comfortable. It is easier to adjust to a new position if there is a strong incentive such as a tennis ball keeping you from your desired position.

Adjusting to stomach sleeping

Starting out on your back: Try to fall asleep on your back, then turn back if you wake up on your side. Buying an adjustable bed: Some beds allow you to put your body into specific positions, like zero gravity. Sleeping on an incline can make your bed mimic lying back in a recliner chair.

To learn to sleep on your back

How To Change Your Default Sleeping Position To A New One

Since the late 1980s, clever marketing caused body washes and shower gels to outperform traditional solid bars of soap. However, the shift toward using personal care products with fewer chemicals and leaving behind less waste has caused bar soap to regain popularity.

Figuring out what is best for you

<ul><li>Bar soap. A bar of soap is a solid chunk of cleanser traditionally made by mixing oil (coconut oil, palm oil, and olive oil) with a liquid (water), and an alkali (sodium hydroxide, known as lye). Today, most soap bars are made using synthetic forms of traditional soap ingredients.</li><li>Shower gel is firmer and gel-like with added fragrance.</li><li>Body washes are liquid cleansers that use mild surfactants. Body washes tend to be thinner and creamier than shower gels.</li></ul>

The difference between bar soap, shower gel, and body wash

<ul><li>If you have dry skin and prefer a liquid cleanser, a body wash may be better as it's more hydrating and moisturising than shower gel.</li><li>Those with naturally oilier skin or who live somewhere hot or humid may want a shower gel or traditional bars of soap.</li><li>People with sensitive skin may opt for a body wash, as it has a lower pH level than traditional bar soap.</li></ul>

How to pick the best cleanser for your skin

There's no right or wrong answer: Just figuring out what's best for you.

Should You Use Shower Gel, Body Wash, or Bar Soap?

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