Day 1-7: Start Slow

• Walk for 15-20 minutes a day at a moderate pace. Focus on getting comfortable with walking and building up your stamina.
• As you get more comfortable, try to increase your speed slightly each day.
• Make sure to stretch before and after each walk to reduce your risk of injury.

Day 8-14: Increase Intensity

• Start walking for 30-45 minutes a day, and aim to maintain a brisk pace.
• To challenge yourself, try to increase your speed each day.
• Try to walk on hilly terrain or incorporate some resistance training, such as carrying light weights, to increase the intensity of your workout.

Day 15-21: Maintain and Progress

• Continue walking for 30-45 minutes a day, but aim to increase your pace each day.
• Try to incorporate more resistance training and challenging terrain to keep pushing yourself.
• On the last day of the plan, try to walk for an hour at your fastest pace to see how far you’ve come

Incorporating this walking plan into your routine can help you lose fat and get in shape. Remember to stay consistent and listen to your body. If you need to take a day off, that’s okay. Just make sure to get back on track the next day. Also, be sure to drink plenty of water, eat a balanced diet, and get plenty of rest to support your weight loss journey. With dedication and effort, you can achieve your weight loss goals through this 21-day walking plan.

When it comes to heart health, the American Heart Association has warned that chest pain or discomfort in one or both arms can be a warning sign of a heart issue and to see a doctor right away.

Crushing pain in the chest is another warning sign of ticker trouble, but some indications of health issues are not as obvious and can often be mistaken or ignored.

In today’s fast-paced world, maintaining a healthy lifestyle is more crucial than ever. Obesity, cancer, and heart disease are among the leading health concerns worldwide. While genetics and other factors play a role, diet is a significant contributor to these conditions. One dietary approach gaining attention for its potential health benefits is the consumption of alkaline foods. Alkaline foods are believed to help maintain the body’s pH balance, reduce inflammation, and lower the risk of chronic diseases. In this article, we will explore 15 alkaline foods that can aid in preventing obesity, cancer, and heart disease.

The Best 15 Alkaline Foods on the Planet

1. Spinach

Spinach is an alkaline green vegetable rich in iron, calcium, and vitamins. Its anti-inflammatory properties can help protect against obesity-related health issues.

2. Lemons

Although lemons are acidic in nature, they have an alkalizing effect on the body when metabolized. They are also rich in vitamin C and antioxidants, which support a healthy immune system.

3. Quinoa

Quinoa is a complete protein and an alkaline grain. It provides essential amino acids, fiber, and minerals, making it an ideal choice for those looking to maintain a healthy weight and reduce disease risk.

4. Swiss Chard

The Swiss chard helps with blood sugar, and improves the health of your heart and your blood circulation.

It helps the body stay away from viruses, harmful bacteria, and free radicals. Also, it is the best source of alkali from all foods known to us.

5. Buckwheat

This wheat is nothing like the regular one, since it can improve your heart health, prevent diabetes, and boost your energy levels.

It keeps your body warm, so it’s a perfect meal for the winter’s cold days. In addition, buckwheat is a great source of vitamins, iron, and protein.

6. Melon

The melon will clear the toxins from your body and at the same time keep you hydrated. What makes it a top alkaline food is its pH value that is around 8,5.

The water content of this fruit is very high, and that is why it is a good example of an alkaline food.

7. Olive oil

Olive oil regulates the blood sugar levels and reduces the risk of heart disease.

It is rich in vitamin E, monounsaturated fatty acids, and antioxidants. So, we recommend adding it to your diet.

8. Bananas

If you want to lose weight you better add bananas to your daily diet. This fruit balances the blood sugar levels, protects the heart and improves the digestion.

In addition, it is rich in fiber and nutrients like potassium, manganese, B vitamins, and magnesium.

9. Flaxseed

These seeds keep the heart healthy, help control the hot flashes in menopause and reduce inflammations. The flaxseed is considered as a top alkaline food since it’s rich in fiber, antioxidants and vitamin E.

Therefore, we recommend to use it every day. You can grind the flaxseed and add it to almost any meal.

10. Cauliflower

It boosts the heart health and has anti-inflammatory properties. One serving of this vegetable provides 77 percent of the daily requirement of vitamin C.

Moreover, cauliflower is abundant in riboflavin,  potassium, magnesium, vitamin K, thiamin, and manganese.

11. Avocados

Avocados help the absorption of nutrients from vegetables and fruits, control the levels of cholesterol and make your heart stronger.

You can reap the benefits of this superfood by consuming even a bowl of guacamole. What’s more, the avocado contains fiber, nutrients, and monounsaturated fatty acids.

12. Grapes

They help reduce anxiety and hypertension. This fruit reduces the risk of lung, prostate, colon, esophageal, pancreatic, endometrial, and mouth cancer, due to its polyphenols(antioxidants).

13. Carrots

Carrots improve your thought process and your eyesight due to their beta-carotene content (a group of pigments) which protect you against free radical damage.

They are high in vitamin K, C, A, B8, iron, potassium, and fiber.

14. Broccoli

Broccoli is packed with nutrients like vitamins C and K, fiber, and antioxidants. It is known to support a healthy alkaline balance in the body while providing protection against cancer and heart disease.

15. Berries

Berries improve the skin and are good food to slow down the aging process. They help with chronic health disorders, and keep a sharp memory as you grow old.

They reduce the risk of specific cancers, improve digestion and are high in fiber and antioxidants.

Most nights, if you’re lucky, sleep is a completely unremarkable event. But every so often you may experience bizarre behaviours that can leave you feeling completely confused – and perhaps slightly freaked out.

Not to worry. We asked sleep doctors to decode some of the craziest things that can occur from the moment you close your eyes – and most of them are totally normal.

1. Feeling like you’re falling

Also known as a hypnagogic jerk, it tends to happen as you’re falling asleep.

Typically when you dream, your body is paralysed, but sometimes you can start dreaming before your body is on “off” mode.

With hypnagogic jerks, you might act out a dream like falling off a cliff, falling from the sky, or tripping, says Dr W Christopher Winter, Men’s Health sleep advisor and medical director of the sleep centre at Martha Jefferson Hospital in Virginia.

Why the falling? Researchers aren’t sure. “It’s more likely to happen when you’re overtired, sleep-deprived or stressed,” Dr Winter says. “And your brain enters into sleep cycles more aggressively, but your body hasn’t caught up.”

2. Sleep paralysis

You start to wake up in the morning and realise you can’t move a muscle or speak. It can last from several seconds to several minutes, and it’s completely terrifying.

Essentially, it’s the opposite of what happens with hypnagogic jerks, where your brain wakes up before the paralysis that accompanies deep sleep goes away, Dr Winter says.

“You may feel like you can’t breathe. Many people describe it as an elephant sitting on their chest. That’s because all of the muscles that control your breathing except for the diaphragm are still paralysed.”

3. Sleepwalking

Most sleep-related behaviours are harmless. But sleepwalking can be a dangerous issue, since you can trip, walk into something, leave your house or even get behind the wheel.

“With sleepwalking, you’re coming out of sleep just enough for your body to move, but not enough for your brain to be awake,” says Dr Winter.

That’s why you probably have no recollection of your late-night jaunts. The prescription sleep-aid Ambien (known as Zolpidem in South Africa) has been linked to some of the more bizarre sleepwalking incidents including cooking, binge eating and driving while zonked out.

That’s because even if you wake up during the night, the drug keeps your brain sedated so you’re still in an unconscious state, Dr Winter says.

If you experience unusual or dangerous nighttime antics and pop the sleeping pill, talk to your doctor about switching prescriptions.

4. Sleep-talking

About 5% of adults yap in their sleep, according to the American Academy of Sleep Medicine. Most pillow-talk sessions last only about 30 seconds on average.

“It often happens within the first hour or two of sleep when your body is entering into deep stages of sleep, but there’s still enough muscle tone to produce sounds or movements that may accompany dreams,” says Dr Winter.

5. Recurring dreams

“Dreaming is a way for your brain to sort out things it needs to reevaluate and process before it can file them away as memories,” Dr Winter says. “Recurring dreams may happen with unresolved psychological issues your brain is trying to sort out.”

Oftentimes, recurring dreams are based partly in reality. “If you were robbed at the grocery store, you might replay that over and over during sleep until you come to grips with it – whereas if you went to the store to get bread and milk, your brain would process it right away and move on,” Dr Winter adds.

6. Sleep sex

You’re not the only one who has woken up mid-act. In a study of more than 800 patients at a sleep disorders centre, about 8% of patients reported incidents of sexsomnia – initiating sex with a partner while asleep, according to researchers at the University Health Network in Toronto.

“In my experience working with patients, the attitudes, behaviours and things people may say during sleep sex are often very different from what they’d do and say when fully awake,” Dr Winter says.

As a parasomnia, the phenomenon is similar to sleepwalking – you’re coming partly out of deep sleep enough that you can move and possibly talk, but your brain isn’t awake enough to be fully conscious.

“Many people have a vague recollection of it happening during the night or they wake up during sex,” says Dr Winter. “It’s possible you may have been dreaming about sex or perhaps you went to bed with the urge.”

7. Exploding Head Syndrome

It’s just as freaky as it sounds: “All of a sudden, the person wakes up having heard a really loud noise, like an explosion, a flash of light, or a sense that their head is exploding,” says Dr Winter. “In reality, nothing has actually happened.”

It’s a type of hypnagogic jerk, similar to feeling like you’re falling: You’re heading toward deep sleep, but your body hasn’t achieved paralysis yet, and your senses are still turned on.

For what reason is it essential to detoxify your body? Regardless of whether you eat well more often than not, you can’t abstain from taking in the contaminated air in your condition or taking in the poisons from family unit cleaners or even the emanations emitted by vehicles that go by you.

It’s unavoidable.

And keeping in mind that the poisons outside your body are sufficiently terrible, did you realize that your body is making harmful free radicals as you are perusing this article.

Believe it or not, even things like negative feelings, the hormones radiated when under pressure and enthusiastic unsettling influences like tension, all make free radicals that are exceptionally dangerous to your body.

However, it’s not all fate and agony! Your body has some really powerful frameworks under control to remove these poisons, for example, perspiring, pee or crap.

However, even these common wellbeing conventions can wind up supported up when the poisons become excessively.

What’s more, by then, in the event that you don’t deal with this over-burden you can turn out to be wiped out, quick. To detoxify your body resembles getting a spa in the wake of a difficult day of work. Your body feels much improved, your mind feels more clear, and you feel progressively loose.

White or Yellow Tongue

At whatever point you see an abundance of yellow or white film on your tongue it is a flag that your body is detoxing itself through your mouth by method for your tongue and breath.

Your tongue ought to be brilliant pink or light red so on the off chance that you see a film on your tongue the time has come to detox.

Gallbladder Issues

On the off chance that you are having any issues, for example, torment when you eat any fats, it is likely your gallbladder revealing to you it is over-burden.

At the point when your body is over-burden with poisons, bile discharged in the gallbladder from the liver can turn out to be excessively focused, which can at last obstruct your gallbladder and increment the danger of gallstones frequently the wellspring of the agony.

Blocked Sinuses

Sinus issues are basic in individuals who are over-burden with poisons, particularly in the event that you consistently breathe in high measures of dangerous synthetic substances either in your home or at work.

Migraines

Regular migraines with no undeniable reason is a flag that something isn’t right.

So in the event that you discover you are going after an agony reliever time and again, attempt a detox program to check whether the issue can be alleviated normally.

Having skin issues, for example, unending dry skin or bothersome rashes as well as skin inflammation is an indication that your body needs assistance.

To mend your skin you have to freed your body of the poisons causing the skin issues, which is the reason basically utilizing a topical treatment that may have much more poisons in it, isn’t getting down to business.

Tummy Fat

While not all tummy fat is a flag that you have to detox, it is as yet something you should focus on.

Toxins put away in your fat cells upset your digestion, which can influence your body’s capacity to control glucose and cholesterol levels.

A sleeping disorder

Your body normally discharges melatonin when the time has come to rest.

If your body is loaded with poisons, it can influence the measure of melatonin your body discharges, eventually causing a sleeping disorder or anxious rest.

A great detox can help reestablish your body’s regular rest/wake cycle.

Overheating

If you find that you are having standard hot flashes (that are not associated with menopause), it is most likely an aftereffect of a dangerous develop that is constraining your heart to stay at work longer than required, a circumstance called “overheating.”

This is your body’s method for endeavoring to discharge the poisons by perspiring out the hurtful poisons.

Absence of Energy

There is a major distinction between essentially being drained and weariness or steady weakness and low vitality.

Waking up tired each day and not having the capacity to endure the day, is a decent sign it’s a great opportunity to detox. So why not begin your days with this detox formula.

There are numerous approaches to enable your body to dispose of exorbitant poisons and detoxify your body. Here are only a couple of these: 

– working out

– sauna

– squeezing/smoothies

– bouncing on a small scale trampoline

– drinking this formula in the first part of the day

– dry skin brushing

– lymphatic back rub

– Combining more than one of these alternatives will give you the best outcomes.

– Whatever it is that you do, simply begin with one thing as it were. It’s smarter to add on as you become accustomed to a more beneficial way of life than to not begin at all since you’re feeling overpowered.

Heart disease is undoubtedly the leading reason for the death of people, and annually, more than 1 million Americans die from a heart disease.

In most cases, people suffer from coronary artery disease (CAD), which can result in a heart attack.

Research predicts that 920,000 people in the U.S. will experience a heart attack, and about half of them will happen without any prior warning symptoms.

A heart attack is a result of the obstruction of the blood flow to a part of the heart. This leads to a buildup of plaque in the arteries (atherosclerosis), which may break and create a blood clot which will represent a blockage of the blood flow.

If this blockage is not eliminated fast, a part of the heart muscle will begin to die and will be substituted with scar tissue, which may lead to numerous health complications afterward.

For example, a previous heart attack (in particular, if it has caused a big area of the heart) poses a great risk for sudden cardiac arrest, which is the result of abnormal rhythms of the heart and can have fatal consequences.

5 Ways to Prevent Heart Attacks

Even though heart attacks occur frequently, and are a really painful experience, they can, in fact, be prevented. We all know that our lifestyle and diet play a great role in our overall health, but you surely haven’t been aware of the extent to which you can help yourself.

The Karolinska Institute conducted a study which discovered that if you do these simple 5 lifestyle changes, you may successfully prevent heart attacks as they have reduced these experiences by 80%.

Even the researchers of this study were not fully aware of the benefits of incorporating these 5 healthy changes into your everyday life:

“It is not surprising that healthy lifestyle choices would lead to a reduction in heart attacks… What is surprising is how drastically the risk dropped due to these factors.”

Moreover, these or similar results have also been revealed by a study conducted in 2004. This INTERHEART study, which aimed at discovering the heart disease risk factors in over 50 countries worldwide, found that a healthy diet and healthy lifestyle may prevent 90% of heart disease cases.

Yet, most of the people do not use these findings in order to feel the benefits. Namely, the featured study included men from 45 to 79, and only 1% of them incorporated all 5 lifestyle changes that prevent the occurrence of heart attacks.

These 5 simple, but effective, lifestyle changes include:

1. A healthy diet
2. Physical activity (exercising ≥1 h/week, and walking/bicycling ≥40 min/day)
3. Moderate alcohol consumption (10 to 30 g/day)
4. No smoking
5. Healthy waist circumference (waist circumference <95 cm or 37.4 inches)

Even though you probably believe in the opposite, your biggest enemy are the following: sugar, refined carbs, and processed foods, and not the saturated fats found in eggs, lard or butter.

Yet, is understandable why you may have been confused, as fats lead to LDL cholesterol or “bad” cholesterol. Conventional belief states that high LDL is linked to heart disease and saturated fat actually increase LDL levels.

Yet, there are two distinct kinds of LDL cholesterol particles:

• Small, dense LDL cholesterol
• Large, “fluffy” LDL cholesterol

The second ones are not harmful, and studies have shown that they do not cause. On the other hand, the small, dense LDL particles, however, lead to a plaque buildup in the arteries. Namely,  trans fat raises the small, dense LDL, and the large, and benign LDL is stimulated by the large, fluffy ones.

What’s more, research has suggested that the consumption of refined sugar and carbohydrates, including soda, bread, and bagels, increase the number of small, dense LDL particles. This means that our health and body may suffer much more from the combination of trans fats and refined carbs, than from saturated fat.

However, due to the hypothesis about the cholesterol levels, industrial low-fat foods, harmful trans fats (margarine, vegetable oils, etc.), processed fructose and a lot of refined sugar replaced healthy saturated fats, such as lard and butter.

This approach has led to the rising trend of obesity and heart disease rates.

Heart-Healthy Diet Regime

In order to prevent heart diseases, your diet should trans fats, so avoid all kinds of processed foods. Moreover, you should also address the issue concerning the insulin and leptin resistance, which is caused by excess consumption of grains and sugars. In order to reduce the risk of a heart disease you should follow the instructions below:

—    You should eliminate grains, sugar, processed fructose, from your diet. On the other hand, your diet should be rich in organic whole foods. Therefore, you should consume:

• vegetables- as much as possible
• Low-to-moderate quantity of high-quality protein
• High-quality healthy fat, meaning monounsaturated and saturated fat from animal and tropical oil sources. For optimal health, the majority of people need 50-85 % fats in the diet, which is significantly more than the 10 % now recommended.These are the riches sources of healthy fats: raw dairy, grass-fed meats, organic pastured egg yolks, coconuts, and coconut oil, raw nuts, such as almonds, pecans, macadamia, and seeds, butter made from raw grass-fed organic milk, unheated organic nut oils, and avocados.

Moreover, the regulation of the balance of omega-3 and omega-6 ratio is also really important for your cardiovascular health. Namely, those fatty acids stimulate the creation of the cells in your arteries that produce prostacyclin, which promotes a smooth blood flow.

The lack of omega-3 in the body has been linked to numerous serious health issues, both mental and physical, and might significantly contribute to 96,000 premature deaths annually.

Hence, it is advisable to consume wild-caught oily fish (like anchovies or sardines) or to take a high-quality krill oil supplement. Moreover, you should avoid most vegetable oils.

Fruit and Heart health

The study presented at the ESC Congress in Barcelona, Spain this year, discovered that the consumption of fruits on a daily basis has reduced heart disease risk by 40%, compared to people who do not have this habit. Also, it was shown that the more fruit participants ate, the lower their risk of heart disease was.

This is due to the fact that fruits are abundant in vitamins, minerals, antioxidants, and other phytochemicals, which have powerful anti-inflammatory properties which promote heart health.

The British Medical Journal (BMJ) published a research which demonstrated that the consumption os an apple daily prevents the risk of cardiovascular-related death in people older than 50, similarly to the use of a daily statin.

Yet, be cautious when eating sweeter fruits. Numerous of the most important useful phytonutrients in fruits, in fact, have sour, bitter, or astringent taste, and can be found in the skin and seeds.

In moderate amounts, you may benefits a lot by consuming cherries, organic apples, and blueberries. Fruits can have high fructose levels, o avoid over- consumption in order to prevent heart disease. Follow these suggestions:

1. 80% of Americans are insulin or leptin resistant, so if you are one of them (hypertensive, diabetic, overweight, or have high cholesterol), you should restrict your fruit consumption. Take a maximum of 15 grams of fructose daily from all fructose sources.
2. In the case you are not insulin/leptin resistant, and regularly exercise or do some manual labor, higher fructose levels may not cause some serious health issues. Yet, fruit may still raise your blood sugar, as well as your protein glycosylation. Hence, it is recommended to eat a fruit after your physical activity, so the sugar will serve as fuel, and will not increase blood sugar levels.
3. If you are an athlete, large amounts of fruits will serve your body as they will provide energy and won’t be turned into fat.
4. If you do not know how to consume fruits, it is best to previously check your uric acid levels and then use these suggestions.

Diabetes Drug Increases The Risk Of Heart Disease

One of the most common diabetes drugs, Metformin, makes the tissues more sensitive to insulin. Yet, newest studies indicate that its use raised the risk of low thyroid-stimulating hormone (TSH) levels in the case of hypothyroidism.

If these levels are greatly reduced, they may cause serious health issues, as well as heart problems like atrial fibrillation, which may result in congestive heart failure.

Another study pointed out that the treatment of type 2 diabetes with glucose-lowering drugs may possibly raise the risk of death due to a cardiovascular, as well as other health issues. According to researchers:

“The overall results of this meta-analysis do not show a benefit of intensive glucose lowering treatment on all cause mortality or cardiovascular death. A 19% increase in all-cause mortality and a 43% increase in cardiovascular mortality cannot be excluded.”

There is no need for these drugs since type 2diabetes can be reversed without using drugs. The natural treatment includes the substitution of processed foods with whole organic foods low in sugar and sugar-forming carbohydrates, in combination with several minutes of regular high-intensity workout.

Beta-Blockers and Scientific Misconduct

Beta-blockers are common drugs, usually used in the case of congestive heart failure and high blood pressure. They act by impeding the neurotransmitters norepinephrine and epinephrine (adrenaline) to bind to beta receptors, thus dilating blood vessels, which decreases the blood pressure and the heart rate.

The European Society of Cardiology (ESC) advised the use of beta-blockers in the case of non-cardiac surgery. Yet, a research done earlier this year showed that this guideline is based on “questionable and probably fraudulent research,” and may have been the reason for 800,000 deaths in Europe in a period of five years.

Namely, these guidelines regarding the use of beta-blockers were done by a scientist who was fired in 2011, for scientific misconduct, and at the same time, was the chairman of the committee that constructed the draft of the European treatment guideline on the first place.

Yet, even though expected otherwise, the ESC needed two years to withdraw the beta-blocker recommendation. His delay led to the death of a half of a million people.

Recently, the Forbs published a revised version of the article was published, which explained in details all the risks and consequences of the publication of a fraudulent research and its practical use in clinics.

“They write about a culture of neglect in which few if any participants have anything to gain by finding or reporting scientific misconduct. They cite numerous examples in which misconduct has been alleged but the responsible actors– authors, home institutions, journals, and medical societies– have responded in only the most minimal and non aggressive fashion. The portrait they paint is of a scientific and medical establishment devoted to not rocking the boat.”

Heart Attack Prevention

You should not wait until you experience the first symptoms or a heart disease, in order to begin taking care of your cardiovascular health, as the most common heart disease symptom is actually death.

Therefore, follow these instructions in order to prevent heart issues and protect your health:

• Reduce stress
• If you are resistant to leptin or insulin, eliminate all sugars, as well as processed fructose and grains. This is due to the fact that a diet rich in sugar promotes insulin and leptin resistance, which is the main cause of heart disease
• Your vitamin D levels should be optimal, so you can get them from being exposed to the sun, a tanning bed, or you can take as oral vitamin D3 supplements
• Avoid long sitting, as you should sit no more than three hours during the day. Moreover, it is advisable to make 10,000 steps throughout the day.
• Eat unprocessed saturated animal fats. Moreover, numerous people will benefit a lot from incorporating more healthy fat in the diet to 50-85% of daily calories
• Eat a healthy, organic diet, and combine it with a regular workout. You can use a mix of core work, high-intensity interval training, stretching, and strength training.
• Statins may cause numerous side effects, and their benefits are questionable. Only in the case of a genetic familial hypercholesterolemia, patients may benefit from their use. The symptoms of this condition include abnormally high cholesterol, resistant to lifestyle changes such as a healthy diet and a regular exercise
• You should frequently walk barefoot to the ground, as in this way, you will help the transfer of free electrons from the earth into your body, which represents one of the most powerful antioxidants and will effectively treat inflammation in the body.