SCIENCE

Lymphatic System

WHAT DOES IT DO? It’s the internal body’s drainage system, designed to rid your blood of acidic and toxic waste. Without a properly functioned lymph system our body turns to a toxic waste bin, resulting in excess weight, cellulite, arthritis, headaches and cancers.

MAIN CAUSES- Stress, smoking, iodine deficiency, meat, dairy, food additives, prescribed drugs are some of the many culprits in damaging your lymphatic system.

FOODS FOR A HEALTHY SYSTEM- What better medicine to improve your lymphatic system than to eat whole nutritious foods. Greens, healthy fats, citrus fruit, melons, berries and staying hydrated are some of the best foods to do so.

ACTIVITIES-  Some of the more effective activities you can engage in to enhance your lymphatic system are massages, exercise and deep breathing.

Hydration

Water is the single most critical nutrient for health, growth, and development. The human brain is composed of 95% water, blood is 82% water and the lungs are nearly 90% water.

NUTRIENTS – Keeping hydrated allows essential nutrients and waste to be transported around your body. Water helps form the structures of protein and glycogen.

HEALTHIER JOINTS – Water is extremely important to the joints. Synovial fluid contains water; if you become dehydrated, less synovial fluid is available to protect the joints. This is particularly dangerous to athletes since they sweat (lose fluids) and put great stresses on their joints through intense workouts.

Sleep

RECOVER & BUILD MUSCLE – Your body uses most of the night to heal damaged tissues and cells when you are awake and more metabolically active. At the start of the night your body also releases growth hormone. Lack of sleep, on the other hand, is linked to muscle atrophy.

IMPROVE MEMORY – During sleep you can strengthen memories or “practice” skills learned while you were awake through a process called consolidation.

LACK OF SLEEP – Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression.

Cortisol

WHAT IS IT – Cortisol is known as the stress hormone. It’s released in response to fear or stress by the adrenal glands as part of the fight-or-flight mechanism.

IMPORTANCE – Scientists have known for years that elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease and so on.

REDUCE CORTISOL LEVEL– Regular exercise, meditation, social interaction, music and more importantly sleep.

FOOD

Turmeric

MEDICINAL BENEFITS – Curcumin is the main active ingredient in turmeric which It has powerful anti-inflammatory effects and is a very strong antioxidant.

DISEASE PREVENTION – The main benefit of curcumin when it comes to heart disease, is improving the function of the endothelium, which is the lining of the blood vessels. It also helps prevent other issues such as Alzheimer’s, arthritis, age related chronic diseases and cancer.

TREAT DEPRESSION – There are some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine and help treat depression.

Walnuts

HEART HEALTH – Walnuts contain the amino acid L-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk of heart disease due to multiple risk factors.

BRAIN HEALTH – Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.

WEIGHT CONTROL – Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.

Figs

PREVENTION OF CONSTIPATION – There are 5 grams of fiber in every three-fig serving. That high concentration of fiber helps promote healthy, regular bowel function and prevents constipation. Fiber works to add bulk and mass to bowel movements, so it not only prevents constipation, but also eliminates diarrhoea and unhealthy or irregular bowel movements.

LOWER CHOLESTEROL- Figs contain Pectin, which is a soluble fiber. When fiber moves through the digestive system, it basically mops up excess clumps of cholesterol and carries them to the excretory system to be eliminated from the body.

CALCIUM & PHOSPHOROUS – Figs are rich in calcium, which is an essential nutrient in strengthening bones, and reducing the risk of osteoporosis. It is also rich in phosphorus, which encourages bone formation and spurs regrowth if there is any damage or degradation to bones.

Spinach

VITAMIN & MINERAL – Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fibre, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

FLAVONOIDS – Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.

ANTI-INFLAMMATORY – Spinach is loaded with Vitamin E, anti-inflammatory compounds, omega-3 fatty acids, including alpha-linolenic acid and it’s also high in B-Vitamins.

EXERCISE

Swimming

MUSCLE TONING – As water is 12 times as dense as air, swimming is a far more effective way of toning your muscles than any other form of cardiovascular exercise that you can do on land as a result of the extra force.

IMPROVE BREATHING – Studies have shown that swimming can vastly improve asthma symptoms as well as increase your lung volume.

 

MENTAL TRANQUILITY – Swimming actually boosts endorphins in the body that increase feelings of wellbeing. Studies have shown that swimming produces the same “relaxation responses” as yoga.

 

Yoga

IMPROVES FLEXIBILITY AND MUSCLE STRENGTH – Prolonged Yoga practice will gradually loosen you’re joints, making you flexible as well as increase muscle strength which will in turn protect you from conditions such as arthritis and back pain.

 

PERFECT YOUR POSTURE – Poor posture can cause back, neck, and other muscle and joint problems. Yoga helps realign your body head to toe and relieve you of these pains.

 

HELPS YOU SLEEP DEEPER – Yoga allows your nervous system to relax relieving you form the hustle and bustle of modern life. Restorative asana, yoga nidra (a form of guided relaxation), Savasana, pranayama are some of the types that can help you relax.

Sprinting

FAT LOSS – Sprinting is proven to be one of the main forms of conditioning to reduce body fat by 10-20%

 

 

BUILD MUSCLE– Sprinting will help you build muscle and increase the size and strength of ‘fast twitched fibres’

IMPROVE INSULIN SENSITIVITY – Sprinting reduces chronic inflammation which in turn helps improve insulin sensitivity and blood sugar tolerance. Next time you’re in the gym hop on the treadmill. Set it on the highest incline possible and to a rate where you can perform a 15 second sprint. After your sprint rest for 30 seconds and repeat 3 times. As you gradually progress add another sprint to the routine or reduce your rest period. Alternatively you can to the park and perform the same routine on a hill

 

PHYCORE

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