DID YOU KNOW YOU COULD BE DESTROYING YOUR BODY

How Endocrine Disruptors Destroy Your Body + The Dirty Dozen to Avoid

BPA’s toxic effects are well-publicized. From the lining of canned foods to polycarbonate hard plastics to even the thermal coatings on cash register receipts, this is one of the world’s most proven bad news endocrine disruptors. BPA is linked to everything from hormone-related breast and prostate cancers to polycystic ovarian syndrome and early puberty.

But did you know BPA is just one of at least a thousand chemicals or chemical mixtures that can tinker with our bodies’ delicate hormonal systems, setting us up for disease? (1)

Endocrine-disrupting chemicals (EDCs) like phthalaltes, triclosan and even compounds detected in fish you should never eat are among the 85,000-plus manufactured chemicals in use in the United States. They’re found in everyday products and throughout the environment. For instance, did you know that things like atrazine increase tap water toxicity? It’s true.

Research spanning the last 25 years implicates endocrine disruptors in many health problems, including male reproductive disorders, premature death, obesity and diabetes, neurological impacts, breast cancer, endometriosis, female reproductive disorders, immune disorders, liver cancer, osteoporosis, Parkinson’s symptoms, prostate cancer, and thyroid disorders.

Our current laws clearly aren’t working, and policies are needed to protect people from the harmful consequences of EDC exposure. Until Congress makes it illegal for companies to put such toxic ingredients in our products, it’s unfortunately up to us to do our best to avoid hormone-disrupting chemicals. (2) But it certainly makes a strong case for electing officials who back meaningful chemical reform, doesn’t it? It seems unfair busy families should have to go to these lengths just to stay safe.

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What Do Endocrine Disruptors Do?

First we need to ask: What is an endocrine disruptor? According to the National Institute of Environmental Health Science, endocrine disruptors are chemicals that may interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological and immune effects in both humans and wildlife. The damage is believed to be most severe during prenatal or early pregnancy exposure. (3)

“From the day of conception until an individual is born or hatched, the development of each stage of life is fully under the control of hormones.

“Changes that happen during development are far less reversible [than those occurring in an adult]; you can’t go back and rewire the brain.”— the late Theo Colborn, Ph.D., zoologist and founder and president of the Endocrine Disruption Exchange

What Makes Up Your Endocrine System?

Let’s take a step back. How do we define endocrine? What does endocrine mean? The endocrine system, made up of all the body’s different hormones, regulates all biological processes in the body from conception through adulthood and into old age. This includes the: (4)

• development of the brain and nervous system
• growth and function of the reproductive system
• function of metabolism and blood sugar levels

Major components of the endocrine system include:

• female ovaries
• male testes
• pituitary gland
• thyroid gland
• adrenal glands

Other components include the:

• pineal gland
• thymus
• hyperthalamus
• parathyroid glands
• pancreas

Hypothalamus

The hypothalamus links our endocrine and nervous systems together. The hypothalamus drives the endocrine system.

Pituitary Gland

The pituitary gland receives signals from the hypothalamus. This posterior lobe secretes hormones that are made by the hypothalamus. The anterior lobe produces its own hormones. Some of these act on other endocrine glands.

Thyroid Gland

This gland is critical to the healthy development and maturation of humans. It also regulates metabolism.

Adrenal Glands

Made up of two glands, the cortex and medulla, the adrenal glands produce hormones in response to stress. Adrenal glands also regulate blood pressure, glucose metabolism, and the body’s salt and water balance.

Pancreas

The pancreas is responsible for producing glucagon and insulin. Both hormones help regulate the concentration of glucose (sugar) in the blood.

Gonads

The male reproductive gonads are called testes. The female’s reproductive gonads are ovaries. Both produce steroids that affect growth and development and also regulate reproductive cycles and behaviors.

The most prominent gonadal steroids are found in both men and women but at different levels. These include:

• androgens
• estrogens
• progestins

READ MORE AND FIND OUT ABOUT THE DIRTY DOZEN:

 https://draxe.com/endocrine-disruptors-how-to-avoid-excess-estrogen/

Here is to a Healthier You!

Melisa

ALL NATURAL AND JOIN FOR FREE!!

Have you ever wondered what our feminine pads are made of?
I have but never bothered to go any further than that.............WELL!!!

What if I told you can join this company for FREE until Feb and start sharing this amazing all natural product that will change how you look at your monthly flow and the products you use. 
LAUNCH DATE MARCH - ASK ME HOW YOU CAN JOIN - melisncal@gmail.com
FACTS:

Conventional tampons contain pesticides: A whopping $2 billion is spent annually on pesticides to spray cotton crops.

Tampons and pads with odor neutralizers and artificial fragrances are virtually a chemical soup, laced with artificial colors, polyester, adhesives, polyethylene (PET), polypropylene and propylene glycol (PEG), contaminants linked to hormone disruption, cancer, birth defects, dryness and infertility.

Investigations have since proved that most menstrual sanitary pads available on the market are produced from recycled paper materials containing print ink and other chemicals which are later bleached with chemicals like dioxin and chlorine.

Studies have shown that the chemical dioxin and chlorine are cancerous chemicals when they come in contact with the human skin and more especially the tender part at the woman’s genitals. Obviously not immediately, but the cancerous effects may be cumulative. Because paper cannot absorb the woman’s flow during her cycle, a plastic paper is placed in between or under the pad for fear of leakage when a woman is bleeding. This plastic placed in between the pad prevents access of air in the woman’s system.

In other words, as the woman is bleeding wearing this kind of pad, no air enters the woman’s system and because of this, warmth develops between the pad and her private part, with the moisture from the blood this area becomes a breeding ground for germs, fermentation takes place hence the reason the pads are smelly when removed after use.

A World Health Organization report indicates that within two hours of a woman putting on traditional pads, about 107 different germs develop per cubic centimeter on the surface area of the pad. When pressure is applied on the pad through sitting, because paper is not absorbant enough, the pad allows a “back flow” of the blood into the woman’s reproductive system with all the germs which will have developed and the chemicals mixed with the blood possibly causing infection to the woman’s reproductive system. Not knowing what to do and what is happening, the woman simply takes this as normal menstrual discomfort.

Possible conditions caused by poor quality sanitary pads during menstruation:

• – External Vaginal inflammations
• – Vaginal itching
• – Vaginal inflammation
• – Cervical Inflammation and erosion
• – Endometrial Inflammation
• – Excessive white discharge
• – Pain in the lower abdomen
• – Fever
• – Feeling nauseous
• – Urge to urinate
• – Urinal pain
• – Sore waist
• – Aching waist
• – Fatigue
• – Genital warts
• – Genital herpes
• – Menstrual disorders (heavy periods, light periods, spotting in between periods, prolonged periods, menstrual pains
• Here Is To A Healthier You!!
• Melisa

Health Benefits Of Oregano

Some of the most impressive and important health benefits of oregano include its ability to protect the immune system, prevent the onset of chronic disease, improve digestion, detoxify the body, strengthen the bones, improve heart health, increase energy levels, and even protect against diabetes.

Oregano

Oregano is a popular herb that many people think of as merely a spice to improve or enhance the flavor of their food, but in truth, this perennial herb, with the scientific name of Origanum vulgare, has a wealth of health benefits that most people don’t realize at all. Native to southwest Eurasia and the Mediterranean area, oregano has been a valuable part of both culinary and alternative medicine treatments for thousands of years. Oregano is actually closely related to mint, and its genus is actually in the same family as Mentha. For this reason, the two share many similar organic components and have many of the same health benefits. The leaves of oregano are the most commonly used part of the plant, but strangely, the aroma and flavor of the leaves is far greater when the herb is dried than when the leaves are fresh, which is somewhat unusual for an herb. 

In folk medicine and herbal remedies from Australia to Egypt, oregano has developed a popular following as a veritable cure-all for many health concerns, but the research to back up all of those claims is still hotly debated. However, there are a number of potent active ingredients in oregano that have been deeply studied, and their effects on the body are not in question. Oil of oregano is an extremely concentrated form of oregano, and is used to treat a number of conditions, but it should always be diluted, as it is very potent. In culinary applications, where it is most commonly seen, it is used to flavor everything from soups, sauces, and curries to meat dishes, pizza, pasta, vegetables, and even salads. Now, let’s dig a little deeper into the diverse and impressive health benefits of oregano.

Health Benefits Of Oregano

Immune Health: Two of the most important components of oregano are rosmarinic acid and thymol, both of which are powerful antioxidant compounds that have been closely linked to reducing oxidative stress in the body. Free radicals are the destructive byproducts of cellular metabolism that can cause cancer and other chronic diseases, so adding oregano to your diet by sprinkling it on your meals can seriously improve your immune health and keep your body safe from some of the most dangerous and silent killers.

Antibacterial Activity: On a more basic immune system note, oregano also has clear antibacterial properties, which are again due to the presence of thymol and carvacrol. These important organic compounds can defend the body against a wide range of bacteria that can affect the skin, the gut, and other parts of the body. Oregano is also a slightly stimulating agent, which can increase the production of white blood cells and speed up the metabolism, making recovery from illness even faster.

Digestive Health: Oregano is packed with fiber, so despite its small size, it can have a major impact on your digestive system. Fiber is an essential element of a healthy digestive system, as it can increase the bulk of your stool and stimulate peristaltic motion, which moves food through the digestive tract and excretes it efficiently. Also, fiber helps to maintain the health of the gut and increases nutrient uptake, so the food you eat does more for you!

Heart Health: Oregano is a natural form of omega-3 fatty acids, the beneficial type of cholesterol that actually improves your heart health, whereas omega-6 fatty acids have a negative impact. Furthermore, omega-3 fatty acids help to rebalance your cholesterol levels and reduce inflammation in the cardiovascular system, thereby helping to prevent atherosclerosis, heart attacks, and strokes!

Detoxify the Body: The nutrient-rich makeup of oregano, including high content of manganese, calcium, iron, vitamin K, fiber, and a wide range of other organic compounds, makes this helpful herb an ideal candidate for detoxifying the body. Research has shown that oregano can help liver function and speed up the process of toxin elimination.

Bone Health: As we get older, our bones begin to weaken and break down, so ensuring that we get enough vitamins and minerals in our early years is important. Calcium, iron, and manganese are some of the most crucial minerals for bone health, and oregano has significant amounts of all of them, making it great for people who want to protect themselves against osteoporosis later in life.

Energy Levels: By improving the functionality of the metabolism, thanks to B-vitamins and its unique organic composition, the body is rejuvenated and energized. The increase in circulation, due to the presence of iron and increased levels of hemoglobin, helps to fully oxygenate the cells and muscles of the body, thereby increasing energy and strength.

 A Final Word of Warning: Although some people who are allergic to mint and other herbaceous perennial plants may experience some discomfort while eating or touching oregano, it is not commonly known as an allergenic substance and the symptoms of an allergic reaction to oregano are very mild. Toss some oregano into your next meal and see just how beneficial it can really be!

Article source: organic facts

EPSTEIN-BARR VIRUS & CANCER

The Epstein-Barr virus connection to Breast Cancer 
& Autoimmune disorders

The Epstein-Barr virus (EBV) is one of the most common viruses found in humans. In fact, about 50% of children have been exposed at a very young age, and by adulthood, it is believed that at least 95% of the population has been affected.

Along with herpes, shingles, and chicken pox, EVB is part of the herpesvirus family (HHV-4 herpes). EBV can cause mononucleosis (the “kissing disease”) but usually it doesn’t. In fact, that is the problem – most EVB infections aren’t noticeable, even when they are active in the body.

While for most people it poses no serious immediate consequences (other than misery from cold-like symptoms and fatigue), it can pose long-term health consequences…

Once you are afflicted with EBV, it never leaves. It remains dormant throughout life. However, there are many triggers that can provide fuel to viruses and other pathogens in the body so that a dormant virus can take advantage and become reactivated. These triggers include exposure to radiation, pesticides, herbicides, paint fumes, and mold.

They can also be related to nutritional deficiencies, physical injury, toxic heavy metal exposure, and emotional trauma. EBV can get reactivated anytime your immune defenses are down.

Women who have gone through a major life change, such as the death of a spouse or even menopause, may be particularly susceptible to the reactivation of the virus. While reactivation does not always present with symptoms, you may experience fatigue, aching muscles and joints, swollen lymph nodes, and other flu-like symptoms. People with weakened immune systems are more likely to develop symptoms when EBV reactivates.

Epstein Barr Virus & Cancer: What’s the Connection?

What you need to know is that herpetic viruses such as EBV are often behind autoimmune disorders such as lupus, MS, and Hashimoto’s thyroiditis. And the EBV could even be fueling your breast cancer.

Doctors rarely look to EBV as a cause of illness as the patient is often asymptomatic of the virus. Yet, a person suffering from a thyroid condition, auto-immune disorder, or cancer likely had a case of mono back in the college days that never really left their system. It just took up a new residence within the body and started causing more serious problems. And it is not just mono, but shingles, herpes, and a myriad of other viruses.

For years, researchers have been linking viruses to the development of cancers such as various lymphomas. Recently, however, the connection to breast cancer has been found to be incredibly strong.

Studies/Researchers have found that 30-50% of breast cancer patients had EBV. Others put the number much higher, as high as 90%. Some research points to the idea that most of the time cancer is caused in part by a virus.

Yet all too often, patients are told that EBV or other viruses can’t be the problem. This may be because blood tests show antibodies that indicate a past infection, not a present one, or that doctors just don’t think to look for it.

EBV and Breast Cancer

In a study published in EBioMedicine in 2016, researchers led by Gerbury Wulf, MD, PhD, of the Hematology/Oncology Division at Beth Israel Deaconess Medical Center, reported that EBV may accelerate the development of malignant breast cancer. The researchers found that breast cells bonded to the Epstein Barr virus and that the virus lowered the threshold for transformation into a particularly aggressive form of cancer.

“We think that if a young woman develops EBV during her teenage years or later, her breast epithelial cells will be exposed to the virus and can be infected. While for most individuals, there will be no long-term consequences, in some the infection may leave genetic scars and change the metabolism of these cells,” explained Wulf. “While these are subtle changes, they may, decades later, facilitate breast cancer formation.”

A study done in 2014 found “a strong association between EBV and breast cancer carcinoma in Sudanese patients, and considerable epigenetic silencing of tumor suppressors that make likely be an outcome or an association with viral oncogenesis.”

The researchers detected EVB in all of the breast cancer biopsies and none in the normal breast tissue biopsies. Breast cancer is the most common cancer in Sudanese women, and interestingly, there is a very low frequency of BRCA mutations in Sudanese breast cancer patients.

Another study published in 2015 found an association between EBV and the development of breast cancer. While the study had inconsistent results, the researchers concluded that EBV and other viruses may play a role at a later stage in the development of breast cancer. They also hypothesized that this could explain elevated IgG levels associated with breast cancer.

Others have postulated that just fighting the virus could exhaust or dampen down the immune response, which might help cancer escape immune destruction.

Numerous other researchers have concluded that the role of EBV in the development and progression of breast cancer as well as in autoimmune disorders cannot be overlooked and should be investigated further.

Cancers have a known cause, and this virus is one of them. Therefore, if your medical team is not aware of this connection, you will need to be your own advocate and take control of your care – which is always a good idea.

What You Can Do NOW to Reduce Your Breast Cancer Risk

Many natural compounds have the ability to suppress viral activation. Any food, supplement, or essential oil that is considered to be anti-viral and/or antibacterial or which can support the immune system and liver can help.

You likely have many of these beneficial herbs & spices, essential oils, and supplements on hand already:

1. Cats Claw is powerful against pathogens and viruses.
2. Cilantro is fantastic for removing heavy metals. It is also antibacterial and antiviral, so it suppresses EBV.
3. Lemon balm is anti-parasitic, antiviral, and antibacterial, which makes it powerful against EBV.
4. Licorice root is powerfully antiviral and stops viruses from procreating. It also pushes the virus out of the body creating an environment inhospitable to hosting such viruses.
5. Parsley is a strong pathogen-fighter and targets parasites, bacteria, and fungus.
6. Turmeric is the ultimate inflammation fighter, including for inflammation in the brain that occurs as a result of EBV.
7. Aloe Vera is antiviral, antibacterial, anti-fungal, and anti-parasitic. Studies have shown it to be useful for targeting the pathogens connected with colon, stomach, and rectal cancers.
8. Iodine protects the thyroid form viruses such as EBV, so include iodine-rich foods in your diet.
9. Burdock root supports the liver so it can remove pathogens.
10. Wild foods (foods found growing in nature without being planted by humans) are amazing. They are packed with adaptogens, meaning they are crucial to helping our bodies adapt to whatever life throws us. Wild foods not only retain the vitamin and mineral levels that nature intended, but they also carry critical survival information and mechanisms in their cells. When we ingest them, we benefit from that protection.
11. Astaxanathin, lutein, quercetin, and selenium also show powerful protection against EBV activation.
12. Vitamin E and selenium supplementation is also a good idea as viruses tend to deplete these essential nutrients.
13. Vitamin B12 helps protect nerves and brain from EBV.
14. EBV is one of the viruses that trigger NF-kB, and activation of NF-kB has been linked to various cancers. Alpha Lipoic Acid (ALA) has been shown to inhibit NF-kB.
15. NAC has also been found to be antiviral and offers significant reduction of NF-kB.
16. Vitamin D also inhibits EBV. And like NAC and ALA, it inhibits NF-kB and reduces the resulting inflammation triggered by EBV. (You will find more remedies at the end of this article.) It is important to note that low vitamin D status hinders the immune system response to EBV and cancer. Further, young people with low vitamin D status and high antibody reactivity to the EBV have an increased risk of developing MS.
17. Citrus peels have been found to be effective against active EBV. Researchers have found that the d-limonene extracted from the peels suppresses TPA, which is the tumor promotor associated with EBV. Therefore myrtle and lemon essential oils can also be helpful due to the d-limonene they contain.
18. Myrtle is also antiviral, anti-inflammatory, and contains other chemo-preventive compounds.
19. Ginger also blocks TPA as well as the expression of EVB antigens, thus blocking viral and tumor activity associated with EBV.

Things to Avoid to Minimize Your Risk of EBV & Cancer

Just as important as “what to eat” is what not to eat. If you have symptoms or believe you have active EBV, you may need to avoid dairy, eggs, corn, and wheat until the situation is resolved. I typically recommend avoiding wheat and corn regardless.

Always avoid unhealthy fats and cooking oils such as canola and soybean oils. And remember that genetic expression is turned on or off by lifestyle factors. What you eat, drink, do, and think determines genetic expression. Take charge of your health and your body will thank you.

Remember that after the initial infection, EBV stays in your body throughout life. It has to be kept dormant, or it can reactivate. And as it is likely that you have been exposed to EBV, it would be prudent to include the above recommendations into your daily or weekly diet. As an empowered consumer, you can reduce your risk of EBV wreaking havoc with your health.

Please help bring more awareness about the link between EBV and cancer by sharing this article with your friends and family.

Article source: The Truth About Cancer

Here's to a Healthier You!

Melisa

NATURALLY HEALING YOUR THYROID

SUPER FOODS THAT CAN HELP BENEFIT YOUR THYROID



Your thyroid gland controls hormonal responses within the body that affect your mood, energy, metabolism, focus and vitality. It also affects your weight, adrenal glands, skin appearance, and your overall digestive health. When your thyroid isn’t working properly, things start to slow down pretty quickly.

An under-active thyroid can lead to fatigue, depression, headaches, weight gain, dry skin, loss of hair, constipation and lack of focus. Though an overactive thyroid can also occur, it’s much less common than an under-active thyroid, which is what most people suffer from today. So what’s the best way to take care of your thyroid? Mostly by what you put on your plate each day.

Choosing the right foods is key to a healthy thyroid

The best way to take care of your body is to regularly eat foods that support the thyroid gland and that will help prevent an imbalance from occurring. These are real, whole foods we’re talking about, which are excellent for anyone wishing to seek better health, including thyroid support. To help get you started towards eating more thyroid-friendly, whole foods, here are six great choices you can easily implement into your routine:

Coconut oil
Nature’s most wonderful oil is very well-known for improving thyroid health. Coconut oil’s medium-chain triglycerides (MCTs) support thyroid function, liver health, brain function, hormonal health, and help speed up metabolism naturally. So try adding a couple of teaspoons (or tablespoons) to your daily diet, but be sure to choose organic and extra virgin coconut oil as the best option.

Coconut butter
Coconut butter is much like coconut oil, except it is the whole flesh of the coconut — not just the oil. Coconut butter retains all the fiber, protein and enzymes found in whole coconut meat. If your system does not digest dairy well, you can easily use coconut butter to replace dairy butter. Coconut butter contains beneficial MCT saturated fats and amino acids (protein), which both nourish the thyroid glands on a cellular level. These fats also promote lean body mass, a healthy metabolism, and a healthy mood.

Whole eggs
Whole eggs aren’t just great for creating delicious meals — they’re also fantastic for optimizing your thyroid. Eggs contain choline, vitamin D, B vitamins, easy to digest protein, and healthy fats, which all nourish the thyroid gland and promote optimal brain health. Did you know that your thyroid can’t thrive without enough healthy fats? Cholesterol is actually the building block of hormones, so don’t fear the fats in whole eggs — enjoy them! Fats propel energy in the body and keep digestion humming along too, so skip all those egg white omelets and use some whole eggs once in a while!

Brazil nuts
Brazil nuts are a top source of selenium. In fact, just one of these delightful nuts contains 100 percent of your daily needs. Selenium is often forgotten about for optimal health, but this one mineral is necessary for a well-functioning thyroid, liver, skin health, and even a healthy body weight. Consume one Brazil nut a day and you’ll be set to go!

Leafy greens                                                                                                                             

Leafy greens contain an array of B vitamins, amino acids, and minerals, like magnesium, which your body needs to function well. You may have heard that kale and other cruciferous greens and veggies hurt your thyroid. While this can be true if they’re consumed in excessive amounts, the key is to consume a variety of greens to ensure a balance, and so that you’re not consuming too much of one type. Try greens such as romaine, spinach, rocket (arugula), collards, and spring mix lettuces to switch things up. When you go this route, a little kale and cabbage now and again will do the body good and are less likely to negatively affect your thyroid. Balance is key!

Wild salmon
Wild salmon is a great food for your thyroid due to its high omega-3 fatty acid profile. Salmon is also a great source of B vitamins, amino acids, magnesium, selenium, and zinc. Be sure when you choose salmon to opt for wild fish from Alaskan or Norwegian waters. Farmed salmon and those that are cultivated in other parts of the world can be filled with toxins, pesticides, antibiotics and more, which do not promote optimal health.

More options to choose from

Other great foods for your thyroid include tuna (rich in protein and selenium), organic yogurt and/or kefir (great sources of good bacteria, protein, and B vitamins), avocados (excellent sources of B vitamins and healthy fats) and flax seeds (filled with plant-based omega-3 fatty acids).

Remember that the best thing you can do for your thyroid is to always choose whole, real foods that are nourishing on a cellular level. Embracing healthy fats, protein, fruits and vegetables will simply take things up a few notches. For a healthy thyroid, and a healthy body overall, be sure to avoid gluten, grains and soy-based options, along with refined sugar and most processed foods.

Here's to a Healthier You!
Melisa

NEW YEAR, NEW HEALTHIER YOU!

It is time to take your control of your health!

The new 2017 "SHRED10" starts on Jan 9th or 23rd- 

“Shredding” some poor habits for at least 10 days! Who's ready to:
�Hit their health reset button?
�Feel energized & clear headed?
�Shred that holiday bloat?
�WARNING: Probable Side Effects:
�Reduced inflammation
�Bloating relief
�Clearing skin
�Better circulation
�Reduced brain fog
�Improved gut health
�Less salt/sugar cravings
�More energy
�Sleep better
�Rid body of toxins                                                                                                                                              And so much more!!

�Starts Jan. 9th or the 23rd (pick the best date for you or both)- Who's in??

� Want to see the 2 min. video clip about it?                                                                                                We'll all get a FREE beautiful Shred 10 Guide and wonderful e-cookbook -- Want to join us?

#Shred10 #takehealthyback #healthylivingrevolution #health #fitness#wellness

Here's to a Healthier You,

Melisa

KEEP YOUR KIDS MOVING!!

How exercise benefits your whole body

Its important to get out there with your kids, not only benefits them, it benefits you also. Play ball or tag, take a bike ride, go up and down stairs, climb trees, walk, take karate -- it all counts as exercise. And there's almost no part of you that doesn't get better when you do it: bones, muscles, lungs, brain. You get the idea.

Here's a look at all the ways exercise helps you.

Why Exercise Is Good for Your Body

Lungs and heart. They get stronger when you get moving. That helps you feel more energy and means you can play, walk, or jog longer without feeling tired. So how about an extra lap around the track?

Muscles. Exercise makes them stronger and stretchier. So, become the family arm-wrestling champ. Do the limbo. Take out the garbage. Master the cartwheel.

Bones. You make yours stronger when you move. That'll help with everything from how tall you stand to how powerful you are.

Reflexes and coordination. They help you catch a pop fly on the field or land a perfect half-axel when you’re figure skating. Remember, practice helps!

Staying healthy. Exercise helps you keep your weight in check. It can mean you’re less likely to get diseases like diabetes, high blood pressure, and some kinds of cancer. It can even help you avoid getting a cold or the flu as often.

How Exercise Can Help Your Mind

Because a good workout gets your blood flowing, more oxygen gets to your brain. And that means you can think better. Exercise may:

• Keep you from zoning out in class or while doing your homework
• Improve your scores on tests
• Help you get better grades
• Help you sleep better. When you exercise, your brain gets the message that you're tired at night.

How Exercise Can Put You in a Better Mood

It affects chemicals in your brain. And those can change how you feel. When you move, you can:

• Get more energy so you feel good and can do things you want to do, like sports, dance, playing an instrument, or reading
• Feel better when you’re stressed out
• Stay calmer when you have to give a class presentation

But how much moving and playing should you try to do to help your body the most? Experts say kids should:

• Exercise for 1 hour or more every day. You don’t have to do it all at once. Just move for a few minutes at a time all day long. You could stretch in the morning, ride your bike after school, and then walk with your family after dinner.
• Get up and move. Don't sit still for more than 2 hours at a time. Been sitting for longer than that? Get up and move for 15 minutes.

So, ready to have some fun? Get moving. Your body will thank you.

 Here's to a Healthier you,                                                                        Happy New Year!                                                                                            Melisa