By Patrick Holford

Life is a balancing act between making energy by combusting glucose or ketones with oxygen, which generates ‘oxidant’ exhaust fumes and dealing with these ‘oxidant fumes’ which harm the body.

Skin goes crinkly, age spots develop all due to oxidation. That’s what makes apples go brown, leaves change colour and iron rust. In the end, we lose, which is why all oxygen-based life forms have a finite life – and why your brain and body do inevitably age.

However, you can not only add years to your life, but also life to your years by improving your intake of antioxidants and polyphenols found in whole foods, fruits, vegetables and herbs and spices. A study in Finland and Sweden compared those with a ‘healthy’ versus ‘unhealthy’ diet in mid-life for future risk of developing Alzheimer’s disease and dementia 14 years later. Those who ate the healthiest diet had an 86-90% decreased risk of developing dementia and a 90-92% decreased risk of developing Alzheimer’s disease. Some of the benefit comes from low sugar diets, high in omega-3 and B vitamins and some from foods high in antioxidants and polyphenols which we will focus on here.

Your intake of these versus your intake and generation of oxidants, for example from smoking and pollution, is a major determinant of brain health. An illustration of this is the fact that both smoking and pollution exposure increase risk of cognitive decline and dementia, while vitamin C, which is the antioxidant par excellence, reduces risk.

(This is why we have developed our brand new Glutathione at home blood test – the first of its kind where you can accurately test your antioxidant status from home and support our further research into this important area. You can find out more and pre order the test here )

Oxidants vs antioxidants – moving the balance in your favour

Smoking increases risk of Alzheimer’s just as much as having low B vitamin or omega-3 status, according to the US National Institute of health’s analysis. Smoking is something a person can easily change. Air pollution, for many, is not. It is measured in the amount of particulate matter (PMs) and people living in polluted cities are exposed to more. A study of women living in cities in the US found that those exceeding the ‘safe’ levels (greater than 12 μg/m3) had ‘increased the risks for global cognitive decline and all-cause dementia respectively by 81% and 92%’.

While you may not be able to change where you live, can you mitigate the effects of pollution? The answer is yes – in two ways. Firstly, by increasing your intake of antioxidants and also by improving your B vitamin status since the body detoxifies many toxins, including toxic metals from lead to mercury, by methylation.

Go Rainbow, ‘Mediterranean’ and eat five or more servings of fruit and vegetables a day

So, what do you need to eat and drink to preserve your memory and protect your brain?

Basically, eat a Mediterranean style ‘rainbow coloured’ diet. A Mediterranean diet has more fish, less meat and dairy, more olive oil, fruit and vegetables including tomatoes, legumes (beans and lentils) and whole grain cereals than a standard Western diet. It also includes small quantities of red wine. There are variations of this kind of diet, called the MIND diet and the DASH diet, but the core components are the same and as researchers drill down, we are learning what to eat and drink to keep your mind sharp and brain young, and how much.

The trick is to really start thinking of the colours you’re eating and gravitate for the strong colours.

Mustard and turmeric, for example, are strong yellows. Dijon mustard is great – no sugar. But if you like good old-fashioned English mustard go for it. Have a teaspoon every other day.

Add turmeric to almost any steam-fry, curry or soup. 

Bright oranges include butternut squash, sweet potato, carrots – but do buy organic. Translucent mass produced carrots are tasteless and have a higher water content, ie less actual carrot. 

Tomatoes are particularly good for you. Buy seeded, not seedless watermelons. Blend the flesh in a blender, perhaps with some ice. The black husk of the seeds drops to the bottom. The flesh of the seeds, full of essential nutrients, becomes part of this mouth-wateringly refreshing drink. Great for detox. Strawberries are a low GL fruit. Red, yellow, green and orange peppers are all rich in vitamin C.

Anything purple, magenta or blue is brilliant for you. From beetroots (eat them raw, grated into salads) to blueberries, blackberries and raspberries. Strawberries are particularly good. According to a study, part of the Rush Memory and Aging Project at Rush University, Chicago, having a higher intake cut Alzheimer’s risk by a quarter. They are high in both vitamin C and flavanoids, a high level of which were also confirmed to cut risk by a third.

Strong greens are always beneficial – from spinach, kale, Brussels sprouts, broccoli, tender stem, watercress, rocket, asparagus, artichoke, green beans, peas, kohlrabi, and cauliflower (although not green).

When you think of a safe space, your home probably comes to mind first. However, various elements within your living environment can compromise your well-being without you even realizing it. Courtesy of How to Organize Your Life. Let’s explore some household issues that could be affecting your health and the practical steps you can take to mitigate these risks.

Chilly Drafts and Hidden Harm

Inadequate insulation doesn’t just lead to higher heating bills; it can also exacerbate health issues. Poor insulation allows moisture to accumulate, creating a breeding ground for mold and mildew, which can trigger respiratory problems and allergies. Ensuring your home is properly insulated not only keeps you warm but also blocks many of the pathways through which outdoor allergens and irritants can enter your home. Addressing these issues can significantly improve your indoor air quality and overall health.

Digital Solutions to Home Hazards

If you’re faced with the need to repair or improve your home to enhance its healthfulness, consider using a home maintenance and repair app. This technology provides a straightforward method to book service appointments and monitor repair statuses. More importantly, it connects you with professionals who can provide quotes and perform the necessary work. Consider this service to simplify your home’s maintenance needs and ensure timely interventions, keeping your living space a safe haven.

Let There Be Light

Poor lighting in your home can be more than just an annoyance. It strains your eyes, can lead to headaches, and impacts your mood and productivity. Exposure to natural light boosts vitamin D levels and improves mood, so it’s crucial to optimize the amount of light in your home. Consider rearranging your space to maximize sunlight exposure and using well-placed artificial lights to eliminate dark corners where mold can thrive unnoticed. This simple adjustment can significantly enhance your living environment.

Breathing Easy or Not

A dirty HVAC system circulates dust, pollen, and other airborne contaminants throughout your home every time it kicks on. Regularly replacing filters and scheduling duct cleaning can significantly reduce these pollutants and improve indoor air quality. This not only helps prevent respiratory conditions but also ensures your HVAC system runs more efficiently, saving you money in the long run. Taking these steps helps maintain a healthy breathing environment.

What’s in Your Water?

Contaminated drinking water is a serious health hazard that often goes unnoticed until health issues such as gastrointestinal problems arise. Common contaminants include lead, pesticides, and biological organisms. Installing a well-review water filtration system or using certified filters can dramatically reduce these risks, providing you with clean, safe drinking water and thus protecting your family’s health. Ensuring your water’s purity is a vital step in safeguarding your household’s overall well-being.

The Invisible Threat

Radon gas, a colorless, odorless radioactive substance, can infiltrate your home from the soil, and it’s the second leading cause of lung cancer. Testing for radon is straightforward, affordable, and necessary for health safety. If tests reveal high levels, professional radon mitigation systems can be effectively installed to significantly reduce its concentration, thus ensuring your home remains a safe environment. Proactively addressing this invisible threat is crucial for maintaining a healthy living space and safeguarding your family.

 Your home should be your sanctuary, not a source of illness. By addressing these common issues, you can ensure it remains a place of comfort and safety. Remember, small changes can make a big difference in your health and the overall well-being of your family. Whether it’s upgrading your insulation, using modern digital tools for home maintenance, or ensuring your water is pure, each step you take makes your home a healthier place to live.

by Olivia Matsell

TikTok trend ‘silent walking’ is the latest twist on the humble walk and its resurgence is being led by the younger generation. Here are five ways to get you started

According to research, more and more of the TikTok generation are moving away from gym mats and stepping out into nature. But what is this new trend, you ask?

Rather than plugging in a podcast or bringing along a friend for a catch up, this silent walking trend is about getting active while being in the moment.

Instead of opting for a sweaty workout, around half of Gen Zs from the UK are prioritising taking care of their mental health this year with a slower-paced approach.

But just because the younger generation are leading its revival, it’s not just for them. It’s a great option for pretty much everyone, because it’s low impact and all you need is an opportunity to get outside.

More about tuning into our surroundings and setting intentions than pounding pavements, this daily practice works just as well in a busy city as it does in the countryside, offering the perfect way to escape the hustle and bustle of everyday life.

It’s not just a good way to detox digitally. Walking offers a range of physical benefits, such as improving cardiovascular health, alleviating anxiety and reducing stress. It’s also something that people of all ages, from all walks of life, can enjoy.

With the practice of silent walking continuing to grow in popularity, here are five simple steps you can take to make your walk more mindful. So, why not lace up your walking boots and give it a go yourself?

Spend time in nature

Research from the Mental Health Foundation shows 7 in 10 Brits connecting with nature are typically happier, and around half are less anxious and worried. So, whether it’s visiting a nature reserve or a walk in the park, finding those moments to spend outdoors can really make a positive difference to our mental health.

Disconnect and unplug

With the world at our fingertips setting boundaries around screen time supports our mental health. Using screens for a longer amount of time can disrupt our sleep and is associated with higher rates of mental health issues, such as anxiety and depression. Switching off throughout the day, and especially at night, is important to maintain healthy habits and allow you to be present in your environment.

Move

Whether it’s walking, running or getting up to make a cup of tea, become aware of the bodily sensation of moving. Mindful movement allows us to check in with our bodies and remove any stagnant energy that’s lurking around. Improving our mind-body connection reduces stress and can shift our emotions from the outside-in.

Shift your awareness

Pay attention to your surroundings by taking in the sights, sounds and sense of smells around you. By shifting our awareness, it helps us to be more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we’re better able to manage them.

Do a silent walking meditation

Taking five minutes to walk quietly and follow your breath can help you feel more conscious and connected throughout the day.  Headspace, provide a library of meditations you can enjoy while silent walking, sitting or winding down for sleep.

Image via Pexels

Life is unpredictable and unexpected changes can happen. Major life transitions such as relocating, starting a new job, or coping with illness can be challenging to adapt to. It’s normal to feel overwhelmed, but it’s important to acknowledge that these events can offer new growth opportunities. This write-up from How to Organize Your Life offers advice on how to embrace significant changes, prioritize self-care, and flourish in the process.

Welcome Change

The first step in embracing major life changes is to accept that change is inevitable. Change can bring new opportunities, personal growth and a fresh perspective on life. Focus on the positive aspects of the change you’re experiencing, rather than dwelling on the negatives. If you’re relocating to a new city, for example, consider the new places you’ll explore, new people you’ll meet and new experiences you’ll have. Instead of fearing change, look at it as a chance to grow and challenge yourself in new ways.

Practice Self-Care

During times of upheaval, Intelligent Change notes that it’s important to prioritize your own well-being. Make sure you’re eating healthy, getting enough sleep and exercise to keep your body and mind healthy. Find activities that help you relax, such as meditation, yoga, reading, or spending time in nature. Self-care can also include seeking help from a therapist or counselor to deal with any emotional issues related to the changes you’re experiencing.

Digitize Your Documents

Undergoing major life changes often comes with the need to reevaluate and organize essential documents. One practical step in this process is digitizing your important papers into PDF format. This approach not only reduces clutter but also ensures that crucial records are easily accessible and protected. You can use PDFs to simplify the conversion of documents like passports, birth certificates, and contracts into a secure digital format. By doing so, you safeguard your vital information and make it more convenient to manage and retrieve during significant life transitions.

Embrace the Challenges

Change can be difficult, but it can also be an opportunity to learn and grow. Embrace the challenge of upheaval by staying open-minded, optimistic, and curious. Tiny Buddha suggests using this time to reflect on your values and goals and consider how the changes you’re experiencing can help you get closer to achieving them.

Try a New Environment

Sometimes the best catalyst for change is a completely new environment. Embracing a fresh start in a novel space offers an opportunity to redefine your lifestyle, particularly if you’re aiming to leave behind the burdens of maintenance or to downsize for a simpler, more manageable living situation. This often means less time spent on care and cleaning, and less room for clutter.

One practical solution is to consider renting a space that aligns with your new needs. The process can be streamlined by exploring online listings, where you can conveniently filter options based on your budget, preferred home type, and the essential number of bedrooms and bathrooms. Many of these listings offer virtual tours, allowing you to efficiently narrow down your choices without the need to physically visit each property, making the search for your new haven both exciting and efficient.

Use This as an Opportunity to Change Your Career Trajectory

Major life changes can also be a catalyst for career change. Use this time to reflect on your current job and consider if it’s truly fulfilling or leading you towards your long-term goals. Consider exploring new careers or industries that interest you, taking courses or attending conferences to develop new skills or networking with professionals in your desired field.

Keep in mind that, to enhance your chances of securing an interview, it’s crucial to craft an outstanding cover letter alongside your resume. Begin by thoroughly researching the company you’re interested in. If you have any referrals or connections to the organization, make sure to highlight them. Additionally, ensure your language is both clear and concise for the best impact. You can click here for more info on how to write a compelling cover letter.

Start a New Business and Form an LLC

If you’re starting a new business, one of the first steps you should consider is forming a limited liability company, or LLC. LLCs offer personal liability protection and tax benefits, making them the popular choice for new entrepreneurs. Forming an LLC involves registering your business with the Secretary of State’s office and filing the necessary paperwork. This process is relatively straightforward and can help protect your assets in the event of any legal issues that may arise.

It is said that a person is made whole by their mind, body, and soul. Each of these elements plays an important role in our well-being. Embracing major life changes is always a daunting task, but it can also be an opportunity for personal growth and positive transformation. To navigate this journey successfully, remember to give equal attention to all three aspects of yourself. By taking these steps, you can not only survive but thrive during this journey of change.

Read more informative articles on the How to Organize Your Life blog today!

Affordable Strategies for an Organized Life

Parenthood is an exhilarating yet hectic journey that demands multitasking at its finest. Ensuring that your children attend their extracurricular activities, getting your household chores done, and keeping up with your professional obligations often leaves you scrambling for a moment of peace. As a parent wearing many hats, how do you keep your life in order without burning a hole in your pocket? The answer lies in adopting effective yet economical organizational tactics. In this article shared with you by How to Organize Your Life, you’ll find several actionable tips for regaining your sense of order without breaking the bank.

Pen-and-Paper Tricks: Planning Tools on a Budget

One of the simplest ways to keep tabs on your busy life is by getting back to basics with traditional paper-based organizers. Whether it’s a cost-effective planner or a self-designed bullet journal, jotting down your to-do list helps solidify your tasks mentally. Seeing your obligations and goals on paper can provide clarity, encourage time allocation, and facilitate priority setting. You’ll find it easier to remember appointments, stay mindful of deadlines, and manage your day-to-day activities without feeling overwhelmed.

 Time-Saving Techniques: Gaining Control of Your Hours

Understanding the value of time is the first step toward effective organization. Techniques like the Pomodoro Technique help you divide your day into concentrated work intervals, separated by short breaks. On the other hand, the Eisenhower Matrix allows you to sort tasks into different quadrants based on their urgency and importance. These methods aren’t just beneficial for your professional life; they can also make family time and household chores more manageable. The best part? These techniques are free.

 Go Paperless: Streamlining Your Important Documents

Trying to keep everything organized? Try this simple method to make your life easier: scan essential files like medical records, insurance policies, and school reports. You can use this tool to change your files to the desired format online, and converting these documents into PDF files makes them easier to manage, access, and share. Various online platforms offer free tools to compress these digital files further, so storage isn’t an issue. The initial effort required to transition to a digital filing system can save you countless hours down the line searching through physical folders and piles of paper.

 One Trip, Multiple Tasks: Efficiently Planning Your Outings

Fuel costs and time spent driving add up quickly. By mapping out your errands in advance, you can accomplish more in fewer trips. Create a weekly or monthly plan to tackle chores like grocery shopping, medical appointments, and school activities in a single outing. Pair errands that are close in proximity, or better yet, choose multipurpose venues whenever possible.

 The Art of Maintenance: Staying Tidy Post-Cleanup

Once you’ve cleared the clutter from your living areas, maintaining this newfound space is essential. Create easy-to-follow systems that each family member can contribute to. Label storage boxes, designate areas for specific items, and make tidying up a collective effort. Consistency is key to making this stick.

 Household Harmony: Instituting a Cleaning Cadence

Establish a cleaning regimen that works for your family. Divide chores among family members and make it an event in your weekly calendar. Consistency in cleaning minimizes buildup and makes the task less daunting. Plus, a clean and organized home is more inviting and contributes to overall well-being.

 Nutritional and Economical: Mastering Meal Prepping

Meal preparation is another excellent method for staying organized. Draft a weekly menu and shop accordingly. Prepping ingredients and even entire meals ahead of time minimizes cooking stress and reduces the chances of resorting to costly last-minute takeout options. Plus, planned meals are generally healthier and more balanced, in addition to saving you money.

Navigating the complexities of parenting doesn’t have to send you spiraling into chaos or financial stress. By thoughtfully adopting these affordable organizational tactics, you empower yourself to streamline your responsibilities and tasks. This newfound sense of equilibrium can drastically improve your quality of life, making room for more enjoyable moments with your family. Overall, a well-organized routine lays the groundwork for a smoother, more harmonious family dynamic.

How to Organize Your Life is here to help you get organized and start living your best life. Let us know if you have any questions!