vvnaturopathic.com
Hydrogen peroxide is a chemical compound with the formula H202. It is a clear, viscous liquid with strong oxidizing properties and is commonly used in disinfectants and bleaches. In fact, many people use hydrogen peroxide as a mild antiseptic on the skin to prevent infections of minor cuts, scrapes and burns. Another use of hydrogen peroxide is as a mouth rinse to help remove mucus or relieve minor mouth problems such as cankers or gingivitis.
Hydrogen peroxide works by releasing oxygen when it is applied to the area and its ability to kill microorganisms in the human body has been well documented since 1920. What most people may not realize is that hydrogen peroxide is part of your bodies natural immune defense.
In the immune system, white blood cells produce "peroxisomes," which manufactures Hydrogen Peroxide (H202) within the cells. The white blood cells engulf the virus or bacteria and with the help of peroxisomes, destroy the pathogen.
IV THERAPYWhen a medical grade hydrogen peroxide is infused into the veins, it bypasses the gut, and then breaks down into various oxygen sub-species. Through its actions, hydrogen peroxide severely inhibits the growth of anaerobic organisms. Anaerobic organisms (bacteria and viruses) do not require or are capable of occurring, in the absence of air or free oxygen. When the hydrogen peroxide comes in contact with anaerobic organisms its ability to inhibit growth is immediate.
BENEFITSBelow is a list of some of the most common benefits of H202 IV therapy.

• Boosts the immune system
• Helps to combat the common cold
• Eases flu symptoms
• Increases oxygen content of tissues - especially useful for people who suffer from oxygen deprivation due to poor circulation
• Inhibits all types of infections: viral, bacterial, fungal, parasitic
• Dissolves cholesterol and calcium deposits associated with atherosclerosis
• Clears the lungs in cases of emphysema by producing oxygen bubbles in the alveoli which helps the mucus deposits to be coughed out
• Transforms toxins into inert substances by oxidizing them

​Diseases helped with Hydrogen Peroxide Therapy

• Chronic fatigue
• Allergies from the environment
• Lyme disease
• Fungal infections
• Herpes
• Mononucleosis
• Migraines
• Lung conditions, including asthma, COPD and emphysema
• Acute respiratory infections
• Cancer

BY BRITTANY CORDEIRO

1. Eat a healthy diet. Feeling blue can make you desire foods high in fat, carbohydrates and sugar. But try to resist temptation. A carbohydrate- and sugar-rich diet will spike your blood sugar and then it will drop. So, you may feel more energized initially. But in the long run, your feelings of tiredness and moodiness can intensify. 

Instead, eat more plant proteins, like vegetables, nuts and beans, fruits and whole grains. You'll get the vitamins, minerals and protein to restore your energy levels. Plus, it'll help you maintain a healthy weight to lower your cancer risks.

2. Get regular exercise. Exercise might be the first thing to go when you'd rather stay snuggled in bed. Don't let it. The feel-good chemicals released during exercise can help ease anxiety and improve your mental health.

And, exercise strengthens the immune system, helps you maintain a healthy weight and reduces your risks for colon, breast and endometrial cancers. You should aim for at least two and a half hours of moderate physical activity or an hour and 15 minutes of more vigorous physical activity each week.  

3. Try sun therapy. Winter typically means less light and more darkness, making you want to hibernate. Instead, get outside when the sun is shining.

Being exposed to sunlight wakes up your body and allows it to adjust back to its normal sleep-wake cycle. A midday walk outside can do the trick.

4. Increase social interactions. Being around family and friends can boost your mood and help motivate you to do the things you enjoy.  Ask a friend to go to the movies or grab a cup of green tea with a co-worker. 

And, don't be shy, a phone call or email to ask for encouragement can go a long way. You may laugh more, worry less and gain a positive outlook. Plus, the person you call may benefit just as much as you from your contact. 

5. Get enough sleep. Sleep is restorative. It's a time for your body and mind to heal. Getting too little or too much can cause moodiness, memory troubles and problems with thinking and focusing.

You should aim for seven to eight hours of sleep each night. It will help you wake up feeling refreshed.

6. Practice relaxation techniques. Anxiety and stress often accompany a winter slump. And both are damaging to your health. To boost your energy and mood, try to relax. Just five minutes of meditation can help you manage stress. And, more is better. Other relaxation techniques such as guided imagery, progressive muscle relaxation, massage or self-hypnosis.

LifeHack
1. Fasting Helps Weight Loss
Fasting can be a safe way to lose weight as many studies have shown that intermittent fasting – fasting that is controlled within a set number of hours – allows the body to burn through fat cells more effectively than just regular dieting.
Intermittent fasting allows the body to use fat as it’s primary source of energy instead of sugar. Many athletes now use fasting as means to hitting low body fat percentages for competitions.

2. Fasting Improves Insulin Sensitivity
Fasting has shown to have a positive effect on insulin sensitivity, allowing you to tolerate carbohydrates (sugar) better than if you didn’t fast. A study showed that after periods of fasting, insulin becomes more effective in telling cells to take up glucose from blood.

3. Fasting Speeds Up The Metabolism
Intermittent fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestion is poor, this can effect your ability to metabolize food and burn fat. Intermittent fasts can regulate your digestion and promote healthy bowel function, thus improving your metabolic function.

4. Fasting Promotes Longevity
Believe it or not, the less you eat the longer you will live. Studies have shown how the lifespan of people in certain cultures increased due to their diets.
However, we don’t need to live among a foreign community to reap the benefits of fasting. One of the primary effects of ageing is a slower metabolism, the younger your body is, the faster and more efficient your metabolism. The less you eat, the less toll it takes on your digestive system.

5. Fasting Improves Hunger
Just think about this, can you actually experience real hunger if you eat a meal every 3-4 hours? Of course you can’t. In fact, to experience the true nature of hunger, this would take anything from 12 to even 24 hours.
Fasting helps to regulate the hormones in your body so that you experience what true hunger is. We know that obese individuals do not receive the correct signals to let them know they are full due excessive eating patterns.
Think of fasting as a reset button: the longer you fast, the more your body can regulate itself to release the correct hormones, so that you can experience what real hunger is. Not to mention, when your hormones are working correctly, you get full quicker.

6. Fasting Improves Your Eating Patterns
Fasting can be a helpful practice for those who suffer with binge eating disorders, and for those who find it difficult to establish a correct eating pattern due to work and other priorities.
With intermittent fasting going all afternoon without a meal is okay and it can allow you to eat at a set time that fits your lifestyle. Also, for anyone who wants to prevent binge eating, you can establish a set time in where you allow yourself to eat your daily amount of calories in one sitting, and then not eat till the following day.

7. Fasting Improves Your Brain Function
Fasting has shown to improve brain function because it boosts the production of a protein called brain-derived neurotrophic factor (BDNF.)
BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from changes associated with Alzheimer’s and Parkinson’s disease.

8. Fasting Improves Your Immune System
Intermittent fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions in the body and starves off cancer cell formation.
In nature, when animals get sick they stop eating and instead focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection. We humans are the only species who look for food when we are ill, even when we do not need it.

9. Fasting Contributes To Self-Enlightenment
Fasting has helped many people feel more connected to life during the practices reading, meditation, yoga and martial arts etc. With no food in the digestive system, this makes room for more energy in the body – the digestive is one of the most energy absorbing systems in the body.
Fasting for self-enlightenment allows us to feel better both consciously and physically. With a lighter body and a clearer mind we become more aware and grateful for the things around us.

10. Fasting Helps Clear The Skin And Prevent Acne
Fasting can help clear the skin because with the body temporarily freed from digestion, it’s able to focus its regenerative energies on other systems.
Not eating anything for just one day has shown to help the body clean up the toxins and regulate the functioning of other organs of the body like liver, kidneys and other parts.

Flu shots work on only 1 out of 100 people who take them. Vitamin D improves immune function for everybody and prevents colds, flu, and pneumonia. Working indoors almost always leads to chronic Vitamin D deficiency. Winter months also brings people indoors and gives us less hours of daylight.

Additional Vitamin D Benefits

• Lowers risk of falls in elderly by 19%
• Lowers risk of hip fractures in elderly by over 20%
• Reduces influenza infections by 40%
• Improves heart function
• Speeds wound healing

Diseases Prevented by Vitamin D

• High blood pressure
• Osteoporosis
• Cancer
• Rickets
• Depression
• Diabetes
• Heart Disease
• Kidney disease
• Tuberculosis
• Respiratory infections
• Influenza
• Obesity
• Hair loss

Vitamin D Food Sources

• Salmon
• Sardines
• Mackerel
• Shrimp
• Cod
• Eggs
• Cow's milk
• Yogurt

Symptoms of Deficiency

• Osteoporosis
• Depression
• Obesity
• Back pain
• MS
• Cancer
• Hypertension
• Diabetes

Vitamin D Supplements

• Always Choose Vitamin D3
• Now available in 10,000 IU doses
• Test your Vitamin D levels and consult your health care provider to determine proper dosage.

Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. Interestingly, it also plays an important role in female health and sexual well-being. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.
New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.
2. Eat Protein, Fat and Carbs
What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy. Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone. Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training. However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health. A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
3. Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels. For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
4. Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins. Research has shown that it has various health benefits, and may also work as a natural testosterone booster. Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%. In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
5. Take Vitamin and Mineral Supplements
Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial. In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc. Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.
6. Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise. It may also have major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. One long-term study observed that those who slept only four hours per night had borderline deficient levels. Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
7. Take Some of These Natural Testosterone Boosters
Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone. Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits. Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones. Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali. Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.
8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
There are several other factors that may affect your hormone levels. A healthy sex life plays an important role in regulating your sex hormone and testosterone levels. High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic. It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels. In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life.
Why Do Testosterone Levels Matter?
From the age of 25–30, a man’s testosterone levels naturally start to decline. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death. Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.

BY LAURA VANDERKAM

You’ve heard it before: Sitting is the new smoking.
New research finds that even if you’re active, logging eight hours a day on your rear end in front of the computer can shorten your lifespan.
​Fortunately, there are other ways to spend less time sitting. Try these 10 tips to cut time in your chair.

1. GET A STEP COUNTER.
A Fitbit, A Nike+ FuelBand, or a Jawbone Up can encourage you to move more by showing how many steps you’ve taken (and pitting you against friends and colleagues if you like). If you see you’re far under 10,000 steps for the day, you might get up and walk the halls rather than surf the web when you need a break.

2. SET AN ALARM.
Much sitting is unconscious. Set an alarm to remind yourself to get up at least once an hour to grab a drink, stretch, or otherwise engage your muscles.

3. STAY HYDRATED.
Drinking water has many upsides, but one obvious side effect is you’ll have to hit the bathroom frequently. Try visiting one on the other side of the building or on a different floor to increase your time in motion. Bonus: Refill your water bottle from a water fountain that’s far away as well.

4. EAT ELSEWHERE.
If your favorite lunch joint is a quarter mile away, that’s an extra half mile you’ll walk daily. But even if you’re brown bagging it, find a spot for a picnic and invite colleagues to join you.

5. TAKE A WALKING MEETING.
If you’ve got a one-on-one scheduled, ask that colleague to walk with you to grab coffee, or try any walking trails or reasonable sidewalks you might have nearby. It may actually be easier to have difficult conversations this way, when you’re walking side by side rather than staring at each other.

6. DO A STANDING MEETING.
A bar-height table in the office kitchen makes a great place for an informal get-together. Not every meeting requires a conference room, and most people are okay to stand for a few minutes.

7. PACE.
Unless you’re taking notes while on the phone, you don’t have to sit. Walk the halls with a headset or move around your office.

8. TRY A STANDING DESK.
A desk (or desk addition) that adjusts your screen and keyboard to standing height is less of an investment–and less of a strange sight–than a treadmill. Set a goal to move your chair out of the way twice a day or so, and try standing for a few minutes as you edit a document or send emails.

9. VISIT YOUR COLLEAGUES.
If you need a quick answer to a question, it’s often as easy to walk to someone’s office as it is to email or call. Face-to-face conversations lower the risk of misinterpretation, too. If you work with people in different buildings, offer to come visit them, rather than snagging the conference room near you.

10. HIT THE OFFICE GYM.
If your company has one, use it, especially if the weather is bad or work in an extremely secure building that’s hard to leave. A moderate 25 minute walk on the treadmill won’t leave you sweaty enough to require a shower, but it will let you catch up on an episode of your favorite TV show while you’re at work. Even without the extra steps, that’s an incentive right there

by Larry Alton
The office is a great place to collaborate, communicate, and work productively--most of the time. If given a bad environment or during a particularly stressful period, the workplace can quickly turn hostile, making employees stressed-out, unproductive, and even resentful of their employer. Bad moods and stress are contagious, so it's especially important to nip these feelings early.

While you can't do much about workloads and the demands of the job, you can make minor changes to your office that lead to significant boosts in mood and productivity for your employees. Try these seven simple changes and watch as your employees become happier and more productive:

1. Introduce plants.
Put some plants in the office. Some studies suggest that plants help people focus and concentrate on their work, leading to higher overall productivity. Even better, colorful plants help liven up your office's personality, leading to a calmer, more welcoming environment. They serve as a reminder of the natural world--what's outside the office's walls--and aren't hard to maintain. They're certainly easier on the eyes than a sterile white wall or boring office furniture.

2. Offer healthy snacks.
Many offices offer coffee to their employees, but why not offer some healthy snacks as well? Fruits, vegetables, and nuts are great examples--full of complex carbohydrates or protein, these snacks provide a great midday boost to the brain, improving both mood and productivity. If you make them easily available, your workers will be more likely to indulge--and they'll even appreciate them as an added benefit of the workplace.

3. Waft scents throughout the office.
While the science behind aromatherapy is questionable, there are certain scents that help people concentrate and relax, both of which are crucial elements of a healthy, thriving workplace. Use candles, incense, or other aroma dispersers to spread positive scents throughout the office. For example, lemon is supposed to have a calming effect, and lavender is supposed to ease emotional stress. Cinnamon and peppermint are other popular scents for focus and relaxation.

4. Let your employees listen to music.
Background music at a moderate volume is shown to improve concentration. There isn't a specific type of music that works better than others, but personal fondness for the music playing can positively influence this effect. Let your employees listen to music while they work, or use crowdsourced playlists or rotate who is in charge of the music selection each day to make sure everyone stays happy with it.

5. Emphasize the good.
Remind your employees of all the good things about the job by distributing reminders of them throughout the office. Have a spot for an "employee of the month" (or something similar) that recognizes individuals. Mark progress toward your goals. Hang pictures of past gatherings and employee events.

6. Encourage socialization.
The workplace is a lot friendlier and more welcoming when everyone knows each other, at least a little bit. Encourage open conversations between your employees however you can (and there are a ton of ways to do this). For example, you could buy lunch for the group once a month and stimulate discussion within the group. You could encourage taking water cooler or coffee breaks. You could tear down the walls to make the office more personable. You could even lead the charge yourself by opening friendly conversations with your employees or co-workers.

7. Make the office fun.
Allow your employees to have a little fun in the office. It can help break up the stress or monotony of bad days, and serves as a perfect decompression exercise when your employees feel like they're at their limit. You don't have to go as far as installing a pool table or a dartboard in the break room (though you certainly could), but do take some effort to make the office a livelier, more fun place.

No matter how much you change your office, your employees will always suffer from occasional bad moods and bouts of low productivity. Try not to sweat it. Make the office changes you can to make the environment a happier, healthier place to work, and your team will be grateful.

Healthline
Intermittent fasting is a popular diet pattern that involves cycling between periods of eating and fasting.

Research suggests that intermittent fasting may promote weight loss and reduce risk factors for certain chronic conditions, such as heart disease, diabetes, and Alzheimer’s disease.

If you’re new to intermittent fasting, you may wonder whether you’re allowed to drink coffee during a fast.

Drinking moderate amounts of very low- or zero-calorie beverages during a fasting window is unlikely to compromise your fast in any significant way.

This includes drinks like black coffee.

One cup (240 ml) of black coffee contains about 3 calories and very small amounts of protein, fat, and trace minerals.

For most people, the nutrients in 1–2 cups (240–470 ml) of black coffee aren’t enough to initiate a significant metabolic change that would break a fast.

Some people say that coffee suppresses your appetite, making it easier to stick with your fast in the long term. .

​Overall, drinking coffee moderately won’t significantly disrupt your intermittent fast. Just be sure to keep it black, without any added ingredients.