Heather is enjoying the first days of 2022 in the tropics!
The star, who is set to turn 52 later this month Born Jan 29, 1970, looks half her age in the latest Instagram selfie posted to her account. In it, she flaunts her fabulous figure in black swimsuit top while standing on a beach surrounded by crystal clear water. “Happy New Year!” she captioned the image. How does the actress look so amazing? Read on for 6 of Heather Graham’s top tips for staying in shape and the photos that prove they work—and to get beach-ready yourself, don’t miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!
TIPS FOR A HEALTHIER YOU:
1. Health Benefits of Fresh Air and Sunshine
The shadow rule – Cancer Research UK
Vitamin D, also known as the “sunshine vitamin,” is synthesized in the skin following direct exposure to UVB rays. However, the UV index must be over 3 to make vitamin D, which usually occurs around midday between 10am and 2pm. It is important to note that depending on the time of year, latitude, weather, air pollution, and geographical location, UV index varies tremendously.
Click to Watch Video
If we need to be outside while the sun is at its peak to make vitamin D, then why have we been told for decades by health organizations to avoid midday sun exposure? For years, Americans have followed guidelines saying to get their sunshine in the morning and later in the afternoon to make vitamin D and prevent burning. However, early morning and early evening light only provide us with UVA sunlight (good for making nitric oxide), not UVB which is necessary for vitamin D production.
While it is important to prevent burning, completely avoiding midday sun causes us to miss out on the full benefits of sun exposure. These outdated guidelines may help explain why 80% of Americans are still deficient in vitamin D!
Check out these easy ways to tell if you are making vitamin D from the sun!
Watch the video for some simple ways to know if you are making vitamin D from the sun. First, check the UV index. You can do this on your smart phone using the weather app and plugging in your location. Or, you can use the free dminder app – an app that tracks sunlight and vitamin D production to maximize your body’s vitamin D generation while helping to prevent burning. If the UV index is over 3, then you are in the clear for making vitamin D! If not, the sunlight isn’t strong enough for your skin to be able to make any.
Second, while you are outside in the sunshine, look at your shadow. Is it shorter than you are? All you have to do is look at the ground to see if the length of your shadow is shorter than your height. It’s that easy! If your shadow is shorter than your height, the sun is high enough in the sky to let UVB rays shine through and reach the ground, and your skin!
Some other important factors to consider when trying to make vitamin D from sun exposure: Do You Have Enough Vitamin D to Support a Healthy Immune System?
Latitude and season – those closer to the equator, where the midday sun is high in the sky throughout the year, have the ability to produce vitamin D year-round, whereas those north of about 34 degrees latitude (approximately Los Angeles, CA, or Atlanta, GA) experience a “vitamin D winter” for some period of time between fall and early spring when the sun never gets high enough in the sky to enable vitamin D production.
Clothing and sunscreen – greater amounts of vitamin D are made when more skin is exposed, without sunscreen, especially the back and shoulders, as these contain the most surface areas on your body. It is better to expose more skin for less time to ensure you do not overexpose yourself and burn. Ideally your skin should be exposed to the sun on a 90-degree angle.
Time in the sun – under the right conditions, the body can produce 10,000 to 25,000 IU of vitamin D with full body exposure — in just under the time it takes for your skin to turn pink, but not on your first day out in the sun after a long winter. You should increase your exposure time gradually as this allows your skin to adapt to the sun’s intensity.
As the season gets warmer and sunnier, exposed skin will adapt to produce a tan.
You never have to worry about making too much vitamin D from the sun because your body self-regulates by stopping production when it has reached its limit.
Skin color – it will take an individual with darker skin more time in the sun
compared to a lighter skinned individual to produce the same amount of vitamin D.
It is important to be mindful of your skin type and avoid burning.
Age – as a person ages, their skin’s ability to produce vitamin D decreases.
Time of day – vitamin D production is strongest mid-day between 10am and 2pm. Follow the Shadow Rule – if you are taller than your shadow is long, then your exposed skin can make vitamin D.
Also keep in mind that the quality of sun exposure is important for vitamin D synthesis. Cloud coverage, air pollution, sunscreen, and shade cast off from buildings all disrupt the direct contact of sunlight on our skin.
We’re in a time of great crisis that could be greatly affected by making sure you and everyone you know has a serum level of at least 40 ng/ml.
Help us help you.
Do you know what your vitamin D level is? Be sure to test today to find out and take steps to keep it within a target of 40-60 ng/ml or 100-150 nmol/L! Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases.
Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.
Find out your levels today!
Make sure you track your results before and after, about every 6 months!
Whether you burn easily or you are resistant to sunburn, managing your exposure to
UVR (ultraviolet radiation) from the sun is important. There are times when it’s safer to be outside with minimal protection, and there are other times when it’s foolish to walk outdoors unprotected. It’s time for the shadow rule (instructions below)!
Wouldn’t it be nice if there was an easy way to tell when you need to go the extra mile to add protection versus when you don’t have to worry about it? It’s simple: Watch your shadow.
According to the EPA (Environmental Protection Agency) and the WHO (World Health Organization), watching your shadow can indirectly help you determine the sun’s altitude throughout the day. You can use “the shadow rule” to tell you how much UVR you’re being exposed to.
Here’s how it works:
Is your shadow taller than you? You have less UVR exposure. This is typical of the early morning and/or late afternoon/early evening. You’re safe to be outside with less protection.
Is your shadow shorter than you? That means you have higher UVR exposure. It’s time to cover up to protect your skin! Wear a hat and clothing that provide protection from the sun, choose to slather on a safe sunscreen, and/or seek shade or head inside.
In other words, if you have a short shadow, add extra sun protection. It’s such an easy way to determine when the sun’s rays are most intense and potentially damaging.
2. Do Yoga
Heather revealed to Refinery29 that she does yoga three times a week, with her sessions sometimes lasting several hours. “I’m obsessed with yoga. For fun, I would go on a yoga retreat and do four hours of yoga a day,” she said. “Grateful to be in a beach doing yoga with @ninabergman,” she captioned a recent Instagram post.
3. Do Pilates
Graham is also a fan of Pilates, telling Refinery29 she gets some of her workouts in at night. “I also like going out dancing,” she said. “During aerobic activity, you repeatedly move large muscles in your arms, legs and hips. You’ll notice your body’s responses quickly,” says the Mayo Clinic.
4. Get Enough Sleep
Graham is all about getting her beauty sleep. “I love sleeping,” she told The Guardian. “When I tell people how much I sleep sometimes, they are horrified. I basically sleep between nine and 12 hours a night.”
5. Avoid Alcohol
Graham is one of the many stars who doesn’t drink. “Recently, I’ve stopped drinking,” she told The Independent. “I’m kind of goofy enough to have fun without drinking. So, by the time everyone gets relaxed, I’m like, ‘OK, I was already there two hours ago.'” Ugly Side Effects of Drinking Alcohol Every Day, According to the Mayo Clinic (msn.com)
6. Meditate
Heather practices transcendental meditation. “I’m kinda high-strung, so it’s easy to get anxious. But TM calms you down. It helps you find that peaceful place inside yourself – so whenever your life is going a bit crazy, it reminds you how to be really centered,” she told Today.
Eating Habits for a Stronger Heart After 50
Having a strong heart in your 50s is crucial, especially because your heart undergoes major changes as you age. For example, the National Institute of Aging emphasizes the fact that your heart is a muscle, which means it can naturally grow weaker over time.
And although your heart doesn’t undergo major changes until around your mid-60s, it’s still important to focus on your heart health right now, especially if you’re already in your 50s.
Thankfully, there are certain foods and eating habits that can help you build a strong heart at any time, with only some minor adjustments.
Continue reading to learn about the eating habits that can help you maintain a healthy heart, and for more on how to eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet. Read the original article on Eat This, Not That!
1. Avoid diet sodas
When it comes to drinking soda, both regular and diet have their own dangers related to health. But according to Arika Hoscheit, RDN with Paloma Health, “diet sodas and other artificially sweetened beverages are counterproductive when it comes to heart health.”
Some people may assume that going for diet soda can help them lose weight and save calories, but it’s important to be aware that diet sodas can harm your heart health in serious ways.
“Artificially-sweetened drinks are associated with an increased risk of cardiometabolic diseases,” says Hoscheit, “and one study even shows that daily consumption of diet soda may cause a 36% greater risk of metabolic syndrome and a 67% greater risk of type 2 diabetes when compared with non-diet-soda drinkers.”
And for more, check out these 108 most popular sodas ranked by how toxic they are.
2. Eat more fruits and vegetables
Eating enough fruits and vegetables can help with many different health problems and can help lower your risk of a number of diseases. And when it comes to heart health specifically, this is an important habit to adopt.
“The compounds of vegetables and fruit that protect the plants from their natural enemies, in turn, protect us from some of ours such as heart disease, diabetes, cancer, and brain deterioration,” says Judy Barbe, RD and author of Your 6-Week Guide to LiveBest.
Anna Rios, RDN agrees, adding that “vegetables are filled with fiber, vitamins, minerals, and antioxidants, and these powerful micronutrients work together to fight heart disease and keep your cholesterol levels low.”
3. Eat fish
Eating fish and other sources of healthy fats can help you keep a strong, healthy heart, especially if it replaces some of the sources of unhealthy fats in your daily diet.
“The omega-3s that you get from eating salmon and other oily fish offer protection against heart attack, stroke, cancer, and inflammatory diseases such as rheumatoid arthritis,” says Barbe, “and it does this by thinning the blood and preventing it from sticking to your artery walls, which helps lower the risk for blocked arteries and heart attacks.”
RELATED: Surprising Side Effects of Taking Fish Oil Supplements After 50
4. Eat enough fiber
Incorporating enough fiber into your daily diet is crucial for better heart health and lowering cholesterol, which is especially important as you get older.
“Choose high-fiber foods such as whole grains, beans, lentils, fruits, and nuts,” says Rios, “because soluble fiber binds to cholesterol particles in the small intestine, preventing it from entering your bloodstream, and lower cholesterol levels protect your heart health.”
Benefits of Drinking Water for your Heart benefits of drinking water infographic
5. The Importance of Water – The Heart Foundation
Drinking water supplies essential minerals and hydration for a healthy heart
Lifesaving benefits of drinking water for your heart.
Did you know? A glass of water could prevent a heart attack!
The benefit of drinking a glass of water an hour before bedtime is that the water helps your body remain hydrated while you sleep. If you become dehydrated when you sleep, your blood viscosity increases, and that makes your heart work harder. Drinking a glass of water an hour before bed is also associated with reduced risk of stroke as well.
Hydration and your Heart
When you lose just 1% of your body weight in water, you are dehydrated. Dehydration makes your heart work harder because it makes your blood thicker. Dehydration also reduces your body’s ability to regulate its temperature, which can make dehydration worse if you’re hot. Drinking water before bed, and throughout the day is essential for good heart health. Click here for information on when to drink water
Drinking Water, Mineral Deficiency and High Blood Pressure
Minerals from drinking water have a role in heart health The World Health Organization recommends that you get 10 – 20% of your recommended daily allowance for minerals from drinking water because your body absorbs minerals from drinking water 30% faster and easier from water than it does from food. Mineral deficiency is a health epidemic, and magnesium deficiency, in particular, is a major risk factor for heart attacks. Even if you get enough calcium and magnesium in your diet, your body may not be able to absorb those minerals effectively from your food. However, even if you have problems absorbing minerals from food, your body will still easily absorb them from the water.
The best water to drink for mineral nutrition is alkaline water. Alkaline water hydrates better than plain water, and has a higher concentration of the beneficial minerals you need to get for better health. Research shows that drinking alkaline water can lead to reduced blood pressure, better bone health, weight loss, and many other benefits.
Click here to learn how to get essential minerals from drinking alkaline water
Where to get Alkaline Water
A home water ionizer is the best way to get alkaline water. The machines filter water and then use a process called electrodialysis to separate water into alkaline mineral and acidic mineral fractions. The great thing about an alkaline water machine is that it never runs out. You get enough water for cooking, drinking, and have plenty for your family. Water from a home ionizer is also cleaner than spring water. Sadly, this is because many of the Earth’s natural springs have become contaminated by pollution. A water ionizer filters out the toxins found in tap water, ensuring every glass of water you drink is clean. Alkaline water from a water ionizer tastes better than plain water too.
Water Can Provide Joint Pain Relief and Healing:
Since arthritis pain and stiffness is a result of joints not being properly cushioned, water can help by lubricating and providing padding for these areas. Also, these symptoms are a result of increased friction between the cartilage surfaces. When the joints move, a suction pulls water from the bone marrow to the joint cavity– if there is available water. If there is not enough water, the joints can’t glide as they should. So, an increased water intake and being hydrated can keep that water supply there– and reduce some of the pain. Lack of hydration will produce friction and shearing stress at the contact point of the joint. In the case of severe dehydration, dry cartilage may die and peel from their contact surface of the bones. Also, with gout, it can also remove uric acid and other toxins. Gout is a painful disease that is caused by deposits of uric acid crystals in the bloodstream, ending up in the joints of the body. It is characterized by pain, swelling, redness, and heat/inflammation as well as stiffness in a joint or joints. Gout is also a form of arthritis, or inflammation of the joints, and is more common for men. Water will also provide relief for people suffering from gout.
Exercise to Strengthen your Bones and Muscles:
Like in osteoporosis, water exercise is also a very effective means of both reducing pain and staying in shape. When one has arthritis, they usually do not want to move their joints more than they have to. However, if staying in one place too long, the ligaments can tighten causing more pain. Regular exercise can help with flexibility and strength, as well as get the body in shape to do everyday tasks.
Water exercise is a gentle way to exercise joints and muscles. Just being in the water allows the muscles to relax. The soothing heat and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness. Also, water creates resistance which builds muscle strength. Using a spa can massage your body and help you relax tight muscles.
Living Comfortably with Arthritis
To summarize, arthritis is a disorder that can be treated and managed with proper care, nutrition and exercise. People with joint pain should make sure they are well hydrated at all times and avoid drinking fluoridated tap water as water plays a big role in healing joint pain. Exercise is also beneficial. Just because you have arthritis does not mean you must limit all movement, so go and enjoy more relaxing exercises such as walking, yoga, swimming, and golf! Bonus: Schwinn 270 recumbent exercise bike – Bing video (Even at 90 years old.)
6. Is Working Out 20 Minutes a Day Enough?
Exercise just 20 minutes a day 20 minutes? Even YOU have time for that!
Things that take just 20 minutes…. gearing yourself up to actually workout, scrolling through Instagram, deciding your most recent caption and thinking about what to cook for dinner… something to add to the list, just 20 minutes of movement that will help you work up a sweat and TRANSFORM your body.
Contrary to the old-fashioned belief that a grueling 1 – 2-hour session in the gym or a long, boring and quite frankly painful run pounding the pavements is what you need to get fitter, stronger, more toned and lose weight, working out for 20 minutes (yes just 20!) comes with a plethora of life – changing benefits (not to mention it is FAR more enjoyable).
4 Benefits of dedicating just 20 minutes a day to exercise.
These short, sweaty and hugely effective workouts are NO joke. Have a read of these benefits to find a reason to schedule just 20 minutes a day for movement:
Faster results
We are all familiar with HIIT (high intensity interval training) and the reason for this is quite simple – it REALLY works. Short bursts of effective, smart cardio get’s the blood pumping, the heart racing and the muscles working quickly and effectively. Research has proven that working out for 10 minutes at high intensity intervals is as effective for cardiovascular endurance as a 45-minute run. nix offers a plethora of these high intensity classes, head to the live workouts section to get involved! https://www.niix.fit/live-classes/
Burn more calories
Let’s face it, burning calories is a huge reason why a lot of us choose to exercise. So if I told you you get more back for your buck with regards to calories in just 20 minutes you would want it right? Research suggests that calorie burn, along with cardiovascular endurance, paired with a healthy diet is far more effective in short, high intensity activity than a steady long run/jog. Sign me up! Not to mention the calorie burning benefits just keep on coming with this type of activity (long after you have kicked your trainers off and finished sweating). Regular, consistent HIIT training can actually improve your metabolic rate keeping unwanted weight at bay.
Stay youthful
The gifts just keep on giving. Research has proven short, sharp and intense 20-minute workouts to have a profound, beneficial effect on aging. As we age, the less efficient our energy producing cells become. By performing regular HIIT training this ability actually improves and can slow down the aging process if performed consistently.
Improve your mental health
We all know about the benefits of physical activity on our physical health, but do we actually consider our mental health and wellbeing. These shorter workouts reduce the feel-good hormone endorphins at a far quicker rate than a long-winded jog or gym session. These workouts are far easier for us to schedule in and manage within our busy schedules meaning we are far more likely to wake up and do the workout and receive the desired benefits.
Just 20 minutes does not seem like a chore and therefore keeps us looking forward to our workouts rather than dreading them and writing it off altogether. While ‘high intensity’ sounds daunting at first, it is widely recognized that this type of workout is considered fun, varied and enjoyable. This is likely because these workouts are time – efficient, creative and designed to be fun and energetic meaning you are more likely to stick to it and keep coming back.
Studies suggest just 20 minutes of exercise can have beneficial effects on your brain power, energy levels and productivity. If lack of time has been your excuse for not working out for a while, this is your solution! Head to the nix app and try hundreds of workouts under 30 minutes that are sure to leave you building up a sweat!
Ava Barber – “Try a Little Kindness” – YouTube
The Real Presence of Jesus in the Eucharist // Bishop Barron at 2020 Religious Education Congress. ” But though we, or an angel from Heaven, preach any other Gospel unto you than that which we have preached unto you, let him be ACCURSED (Anathema)! As we said before, so say I now again, IF any man preaches any other Gospel unto you than that ye have received, let him be ACCURSED (Anathema)! ” Galatians 1:8-9
https://www.youtube.com/watch?v=HGrJJFI7qQ8