Silverwing Wise Blog
health blog
Benefits of Walking
Jan 6th
walking is a great way to lose weight that also has many other benefits and advantages – it’s low impact and not stressful, it can be done anywhere and by anyone, it doesn’t get you sweaty and it’s an opportunity to see lots of things and get a scenic stroll as well as burning some calories and improving your cardio. Here we will look at some of the advantages of walking in more details as well as how to do it and some of the ways it can vary.
Benefits of Walking
It requires no equipment: Working out requires equipment and that means purchasing dumbbells or heading to a gym. Even running requires specific shoes because of the aforementioned shin splints problems. On the other walking requires nothing of the sort and you can benefit from walking in what you’re wearing right now.
It’s low impact: As already mentioned one of the big advantages of walking is that it doesn’t involve any impact or stress on the joints and bones. Running, while a great way to increase you cardiovascular fitness and a very effective way to burn calories, is unfortunately very hard on the joints and this can mean that it ends up damaging your cartilage and causing shin splints. On the other hand, walking is a very gentle way to exercise and won’t cause you any damage at all.
You can do it anywhere: Walking is something that can be done anywhere and you don’t need any kind of gym or track in order to benefit from it. You don’t even look like you’re exercising so you can take a walk around the block at a moments notice and it won’t be that different from something you might do normally. This can also make it practical and you can walk to get a job done – such as walking to the post office to post a letter. You can also just turn a walk that you always do into a workout – by taking a slightly longer route, or by power walking instead of walking normally. When you walk to the bus for work then, walk around the block first and power walk as you do. This is a great way to burn a few calories right before you start.
It improves posture: Walking is something we do all the time. We did it in the wild and we’re still doing it now. As such it’s something that we should at least try to make sure we’re doing right, and by walking often and long distances we train the muscles that are involved in walking and thereby improve our form and posture while we’re doing it. Walk often and you will walk better which will result in fewer health problems such as a bad spine or bad knees.
At the same time though the fact that walking can be done anywhere also means that you can travel somewhere specifically to go walking and many people go on ‘walking holidays’ for precisely this reason – heading out into the nearest mountains or fields and setting themselves treks and routes that will mean they can see lots of great sights on the way. Even in your local area, planning a route before you set off can mean that you get to see some great things that you might normally take for granted – such as the local historical monuments, or views etc.
Anyone can do it: Walking can be done by anywhere as we’ve mentioned, and you don’t need any equipment as we’ve also mentioned. At the same time it can also be done by anyone. As there is no real impact this means that almost anyone is capable of walking without hurting themselves and that makes it a suitable workout for the obese, the elderly or those with medical conditions. It’s also a great way to get the body used to exercise before starting a slightly more intensive programme.
It gets you outside: Walking is great because it gets you outside and that in itself has many health benefits. This then means that you will improve your health both directly and indirectly from walking. For instance you will first and foremost get fresh air which will be good for your lungs – and if it’s cold will help to improve you ability to extract oxygen from the environment (your Vo2 max). Likewise it will also mean you get sunlight, and that will encourage the production of vitamin D which will have many positive effects for your body.
You can multitask: Walking is one of the few ways to exercise that genuinely allows you to multitask. You can this way speak on the phone while you work, or use it as a means of transport (without turning up covered in sweat).
How to Walk
So those are some of the benefits of walking, the question is how to do it. Of course every one knows how to walk, but not everyone knows how to walk as a form of exercise. In essence though this is very simple, and any exercise you do on top of what you would do otherwise is going to burn more calories. Eat the same and walk more and you will increase the deficit and lose weight. At the same time even if you don’t eat less or the same, you’ll still benefit from the cardiovascular training. To casually improve your health then, just walk a few places instead of driving, or increase the length or the speed of the walks you already do. Every now and then after a big meal head outside to walk it off (the temptation is to sleep which is a sure fire way to gain weight).
For a more controlled form of exercise however you might choose instead to set a number of hours a week to power walk around the block and to gradually increase these as you improve your fitness. You might also want to introduce some longer walks that you plan online or from walking guides and make ‘walking holidays’ out of these. There are many walking clubs you can join that will help to encourage you to go regularly, to find people to walk with and to explore different routes.
Why Fat-Loss is Better than Weight-Loss?
Jan 6th
There are a bunch of diets for quick weight loss out there trying to lure us in with promises of shedding weight in no time at all. If you’ve ever tried dieting, you’ll know that just can’t be true. The weight loss market has become very confusing for most of us as it is stuffed full of useless tips and products which are aimed at your wallet, not your weight loss goals.
Most of the diets for quick weight loss are, you guessed it, ‘Fad Diets’, they include the 3 Day Air Hostess Diet, the Cabbage Soup Diet, the 500 calorie diet and other fad diets like these. Unfortunately they generally do not lead to long term weight loss and weight maintenance. Instead they leave you feeling flat and a little hopeless.
If you’ve ever tried one of these, it’s definitely not your fault, millions of folk have tried them as their promises are almost irresistible. However, the reason many of these diets fail is they only offer short-term plans which severely restrict your calorie intake. As your body is being nutritionally starved, these limited eating plans cannot be maintained. You may actually lose a few pounds in the first few weeks, but instead of losing body fat, what you’ve lost is most likely fluid and muscle tone. So your unwanted body fat hasn’t actually budged.
What happens when your body is being starved of calories is, it starts to burn muscle mass instead of your stored fat. Hence, you may become weak and listless, rather than strong, lean and energetic.
Participating in these diets for quick weight loss for any length of time can have an adverse effect on your health as well as triggering your body to go into ‘famine mode’ and store every last calorie you eat! So, at the end of the day, you are depriving your body of vital nutrients and it is not rewarding you by giving up any body fat at all. Diets for quick weight loss are very well known for putting on MORE weight in the long term, than you initially lost.
Being in ‘famine mode’ is a pre-historic mechanism which early humans used for survival in order to help preserve stored fuel (body fat). This is the exact same body fat you are trying to rid. The idea was that by storing body fat in times of famine, people could survive longer.
Is it any wonder that most people who try these Fad Diets for a few weeks, eventually abandon all hope and go right back to their previous diet and lifestyle.
Unfortunately most diets for quick weight loss, in fact, belong to the ‘Fad’ category. In other words they are not based on Science, rather they seem to be based on Science-fiction at best. ‘Quick fixes’ are definitely NOT the solution for long term weight loss.
The solution is to find a Weight Loss Diet that is based on the actual Science of how metabolism works to process the foods we are eating in order to burn fat. The aim is to use a “Fat-Loss” program to rid excess body fat instead of these fad “Weight-Loss” programs which result in muscle, water and other lean tissue loss.
Information about cold and flu problems
Dec 28th
The following article gives information about cold and flu problems.It is possible to effectively ease the pain and discomfort of colds and flu, naturally. As part of our regular newsletter there will be examples of successful alternative treatments.
Natural cold and flu remedies
The time to treat a cold is when you don’t have it.! Prevention is always better than cure. However the same herbs that keep colds and flu at bay, will also help you get rid of it faster.
The common cold is caused by any one of 200 different viruses. When infection occurs , the walls of the respiratory tract swell and produce excess mucus, giving rise to the typical cold symptoms. Symptoms range from sore throat, running nose, nasal congestion, watery eyes to hacking cough, headache, and fever. Most colds run their course in 7-10 days. Recurrent colds (almost constantly suffering) may indicate a lowered immune capacity and too much stress and often not enough sleep.
Colds spread from person to person and are highly contagious. Coughing, sneezing or hand to hand contact will easily pass the virus on. The virus can also live for several hours on everyday surfaces.
Herbal remedies and the ever popular echinacea
One particular herb has recently had a lot of press coverage and marketing as a ‘new’ cure for colds. Echinacea has in fact been used by America Indians for hundreds of years. It is native to the North America Plains, but varieties of the species are now found on most continents. Echinacea increases levels of properdin, a chemical which activates the part of the immune system responsible for increasing defence mechanisms against virus and bacteria attacks.
Its anti-bacterial effect makes it a good herb for treating many viral and bacterial infections. Echinacea is also an excellent blood cleanser, it helps to sweep dead cells and other debris through the channels of the lymphatic system. And dispatches white blood cells to fight the infection. The best test to determine if you are taking a good, high strength echinacea is the tongue test. After you have taken the tincture, the back of your tongue should feel numb or tingly. This feeling will soon pass, but you know you are using a good quality product. So when you feel the cold coming on – reach for the echinacea tincture. It is important to try to take echinacea before the full onset of a cold or flu to give the best chance of a swift recovery.
Garlic
No treatment of colds would be complete without Garlic. This pungent herb was highly esteemed by the ancient Egyptians, who ensured that the slaves building the Great Pyramids at Cheops were given a daily supply. The Romans also acknowledged garlic’s strengthening powers and fed it to their soldiers before battle. Garlic has anti-bacterial properties that help the immune system to fight infection, it is an excellent boost to the immune system. The reason for this is garlic contains several helpful compounds, including allicin, one of the plant kingdom’s most potent antibiotics. Garlic combines well with echinacea and together make a strong fighting force against infections.
Onion is a close relative of Garlic and has similar properties, containing similar antiviral chemicals. Use onions and leeks in your cooking when you have a cold or are around people who do.
Goldenseal
Goldenseal is both antiseptic and immune stimulating, increasing blood supply to the spleen. The spleen is the bodies staging area for the fighting cells in your immune system. Berberine is present in goldenseal, and activates macrophages (special white blood cells), which are responsible for destruction of bacteria, fungi, viruses and tumour cells.
Vitamin C
Vitamin C is very good for the relief of cold symptoms and to help the body fight infection. The best source of vitamins is always fresh fruit and vegetables. Citrus fruit is especially high in vitamin C. Combine orange, pineapple, seedless grapes, lots of fresh ginger, banana, pink grapefruit, cantaloupe in a blender. Add orange juice if more liquid is needed. This not only makes a delicious drink, but is healthy and fights that cold.
Ginger
Ginger is another of natures’ antiviral herbs. It contains nearly a dozen antiviral compounds. Ginger is pain relieving, antiseptic and antioxidant. It is valuable for preventing and treating colds, sore throats and inflammation of mucus membranes. Ginger reduces pain and fever and has a mild sedative effect that will encourage rest. And it is tasty! (with no lingering odours!) Drink a tea, or soak fresh ginger in hot water, take as a tincture and include it in your food. Ginger is also delicious in a fruit smoothy (a mix of soft chilled fruits put in a blender).
Don’t eat junk food when you have a cold or flu
When you have a cold or flu your body is under a lot of stress, fighting the viral infection. Big, heavy meals take vital energy to digest, resources which your body could be using to fight the infections. An old saying states “Feed a cold and starve a fever”. A better saying is “Starve a cold and starve a fever”. The best thing to do is drink plenty of liquids – water, fruit juices and if needed soups, but stay away from heavy and highly processed food. High liquid intake is important as the body uses water to carry waste products and toxins to your elimination systems.
Boost your immune system
When you are rundown it is a very good idea to boost your immune system so that your body can fight back. An excellent supplement to use in these circumstance is our Goldenseal, Astragalus and Echinacea combination. We also recommend that you take this with the circulation formula which consists of Garlic, Ginger, Cayenne and Ginkgo Biloba.
Taken together you get the individual benefits of each and they compliment each other. The immune formula is assisted by better circulation. And your circulation improvement will be maximised if your immune system is in good shape. You can find further details of these products here –> The Immune and circulation boosting kit. There is also a discount available there if you choose to buy both of them together.
Other suggestions
Herbalists have been using liquorice to soothe chest and throat complaints since the third century BC. It is used in the treatment of asthma, bronchitis, throat problems, colds and coughs. Liquorice contains anti-viral compounds that induce the release of interferon, the bodies own anti-viral constituents. It is an expectorant* and anti-inflammatory making it excellent for stubborn coughs and lung infections. As well as being a soothing herb, liquorice tastes nice! Large doses can act as a laxative.
*expectorant: promoting the secretion, liquefaction or expulsion of sputum (mass or salivary matter ejected from the mouth) from the respiratory passages.
Sage is a traditional remedy of long standing for soothing sore throats as it has antiseptic and anti-bacterial properties. For an inflamed throat and hoarseness use a hot sage infusion or gargle with a sage, apple cider vinegar and honey mix. In feverish conditions, sage is very cooling. Take as a tea or tincture.
Peppermint is a valuable expectorant* in the treatment of bronchitis, colds and flu. It reduces fevers by inducing sweating and cooling the body. It is also a painkiller for headaches and some migraines. It is a soothing decongestant and makes an effective inhalation for clearing blocked sinuses.
Other herbs which will assist in combating and relieving colds are:
Lemon Balm: Lemon Balm tea promotes sweating. This is good for feverish colds as it helps to eliminate the toxins from the body.
Blackberry: More commonly know as Bramble. The fruit is rich in vitamin C. The leaves can be used to make a cleansing tea, or make a poultice from fresh, lightly boiled leaves.
Borage: A versatile herb, borage promotes sweating and has expectorant* properties, both of which are beneficial for feverish, chesty colds.
Catnip: Catnip or Catmint, promotes perspiration and a hot infusion is good for feverish colds and flu’s. Catnip is also a muscle relaxant and mild sedative so will help to induce sleep.
Cinnamon: Will stop vomiting and relieve feelings of nausea. Take as a tea. Cinnamon oil also had anti-bacterial properties.
Fenugreek: Has expectorant qualities. It is anti-inflammatory, antiseptic and soothing. It can ease coughs and sore throats.
Juniper: Steam inhalations of Juniper is beneficial for relieving congestion in coughs and colds. Add a few drops of the oil to hot boiled water, place your face over the bowl, cover with a towel, and inhale the steam.
Lemon: Lemons are a rich source of vitamin c, and taken hot in a hot lemon and honey drink, is a traditional remedy for colds and sore throats.
Yarrow: Yarrow has anti-inflammatory properties, and a hot yarrow tea will promote sweating. Many herbalists consider yarrow to be one of the principle herbal remedies for fever, feverish colds and flu. It is often taken in combination with elderflower and peppermint. Or try adding a strong infusion of yarrow and camomile to a warm bath.
Health benefits of tea, and discussion about which teas are healthiest
Dec 27th
Tea is a popular beverage, and has received a great deal of media attention in recent years in association with its purported health benefits. Some of these supposed benefits have begun to be validated and supported by rigorous scientific study. However, the internet is filled with hype, misinformation, and myths surrounding the topic of tea and health. This article sets out to answer the question of which teas are healthiest, and guide you in locating and selecting the healthiest teas.
Brewing your own tea from loose-leaf tea is healthiest; avoid bottled teas:
Antioxidants a key focal point in the discussion of the health benefits of tea. Tea is rich in antioxidants, a class of chemicals which prevent oxidation reactions, and can thus protect cells from oxidative stress.
Although the antioxidants in dry tea leaf are quite stable over long periods of time, once the tea has been brewed, they begin to break down more rapidly. While this does not affect someone drinking a cup of tea, ready-to-drink bottled teas tend to sit on the shelf for weeks or months after they have been brewed. These teas have little of the antioxidant benefits that freshly brewed tea (whether hot or iced) has.
Another reason to avoid bottled teas is sweeteners; most of these teas have been loaded up either with sugar or with artificial sweeteners (in the so-called “diet” iced teas). The sugar level in these teas can be very high. An excess of sugar is known to have a number of negative impacts on health, and artificial sweeteners are not exactly the healthiest things to ingest either.
If you want to enjoy the most health benefits of tea, buy high-quality loose-leaf tea and brew it yourself. Tea bags are the second-best option, and bottled tea is the worst choice.
Which health benefits of tea have been validated by science and which have not?
Oservational studies of people have found a modest but significant reduction in the risk of heart attack associated with tea drinking in people who drink at least 3 cups a day. Although it is not fully understood how or why tea has this effect. There is some evidence that tea may promote healthier bone density, lower risk of dental cavities, and a lower risk of kidney stones, although there is less evidence behind these benefits.
Although there is promising evidence from animal studies that tea may hold some potential for preventing cancer, it’s not yet clear whether these benefits actually carry forward to humans. It’s also unclear whether or not tea, whether green tea, oolong (wu long) tea, or any other variety of tea, actually promotes weight loss. Companies that sell green tea or wu long tea as a weight loss product are generally ripping you off.
One of the key benefits of tea is in comparison to coffee. Tea, even relatively strong tea, contains considerably less caffeine than coffee. While small amounts of caffeine are known to boost concentration and focus, high amounts of caffeine can contribute to anxiety and insomnia. Interestingly, though, tea contains other chemicals, including the essential amino acid L-theanine, which interact with caffeine. Tea has been found to provide a similar boost in concentration to coffee, even though it contains less caffeine. It is thus considerably less disruptive of sleep and allows people to benefit from
Which teas are healthiest?
All tea from the tea plant is healthy. Green tea, black tea, white tea, oolong, and Pu-erh all come from the same plant, Camellia sinensis. Black tea has been allowed to oxidize, turning the leaves black and changing the flavor and aroma. Green tea, on the other hand, has been heated to stop this oxidation process, and oolong tea is allowed to partially oxidize. White tea is the least processed, with the leaves allowed to naturally wither before heating.
Numerous sources on the internet claim that green tea is higher in antioxidants than black tea. This is a myth, based on a misunderstanding of the chemistry of tea, and is not true. When tea oxidizes, the cathechins, antioxidants in green tea, break down, but they become a new class of antioxidants, called theaflavins and thearubigins. These are unique to oxidized teas. The total content and overall antioxidant activity is relatively unchanged. All tea thus has relatively comparable health effects associated with antioxidants.