Breathing Tips to Improve Hiking Experience

Tyler Grasham Hiking Photo

Hiking remains my passion; after many years I still look forward to the next hiking adventure. In this post, I will be writing about some essential breathing tips you need to know before going on your next hiking adventure.

I am sure many people will agree that hiking on paths that lead them to higher altitudes is an amazing experience. At the highest point, you can reach the level of oxygen may be low because of the altitude. However, that won’t stop you from enjoying the experience and view at the top.

You will also find the tips I have compiled for this post helpful if you are just going on a normal but long hike. If you are the one who needs to rest very often when you go on a hiking trip, this post will also be an interesting read for you.

During a hiking experience, many parts of your body work together to help you get through the amazing experience. Your heart and lungs are like the ‘engines’ that support your muscles (arms and legs) during a hike. This is how it works; your lungs ensure breathing supplies enough oxygen to the bloodstream. This blood rich in oxygen is then circulated in your body, reaching the muscles in your arms and legs to support the work, and improve your endurance.

If you find out that you run out of breath too quickly during a hiking adventure, you are probably breathing in a wrong pattern, hence the sudden feeling of exhaustion soon after you start walking along the path you have chosen for hiking. – Tyler Grasham


Here are my top tips to help you enjoy a better hiking adventure without feeling exhausted or running out of breath too quickly;

Slow rhythmic breathing

You can gain more endurance by breathing slowly following a particular rhythm. This breathing pattern ensures your heart rate is consistent and your muscles get a steady supply of oxygen during the hiking experience.

Count your steps

You may learn to do this subconsciously over time, what’s more, after a few experiences; your mind becomes used to the breathing pattern. Counting your steps helps you avoid straining too much which can distort your breathing pattern when the heartbeat increases. So count your steps and flow with the inhale/exhale pattern.

Breathing through your nose

There have been many debates about breathing through your nose during a hiking exercise. It helps to protect your from allergens in the outdoors if you are prone to allergic reactions. However, from my experience breathing through the mouth is more effective. So, if you are worried about allergens, this is what you can do- inhale through your nostrils and exhale through your mouth. This way you can get enough oxygen in your blood to reach the muscles working so hard during the hiking experience.

It is also important to plan your hiking, know where the stops are and when to drink some water. When is your next hiking trip? Try these tips and don’t forget to share your experience.

How to Keep Your Property Safe When Hiking

Tyler Grasham Backpack for Hiking

It is important that you go with the right hiking gear and equipment during every hiking adventure. It is easy to overlook some stuff that may not seem very relevant, but you can never tell. Everything should be complete before you head out to enjoy an amazing hiking experience.

Your choice of hiking gear will depend on the trail you have chosen. However, there is some basic hiking equipment you must always have in your gear every time you go hiking. For example, you must carry along flashlights (even if you plan to go hiking and return before the sun goes down), water bottles, hunting knives, mobile phones, hats, sunglasses, cameras, compass or a map of the hiking trail, medication, and other essential tools you need.

Hiking is an exciting experience, it is now recommended to people for its health benefits, however, and hiking becomes a hobby after a while because it is quite addictive. Hiking ranks at the top when you mention favorite outdoor activities. When you go hiking, you can say it was a wonderful trip when you return safely with all your gear intact.

However, there have been so many cases where people report missing items; sadly they did not know where or when these items got lost during the hike. I will be writing about some tips and methods you can use to prevent your hiking stuff from getting lost.

It can be frustrating if you have to buy new hiking equipment for your gear every time; the following tips will help you avoid this situation;

Make an inventory

You can start by writing an inventory to identify all the items you have prepared to carry along during the trip. Your inventory should include the smallest and largest items. Study your inventory to know how these items can be securely stored.

Use a good hiking backpack

There are special backpacks that have been designed for hikers. These backpacks are designed to have multiple compartments where you can store your hiking gear securely. After studying your inventory, you can select the most appropriate places to store each of your hiking equipment.

Packing for your hiking trip

You should pack up your hiking items carefully; all items should be placed in the bag and securely locked. Backpacks can have zippers or secure clasps; you should check to ensure they are working properly.

Choose the right hiking clothes

You can choose clothes such as shirts and shorts that have extra pockets for storing stuff. You can keep small items such as mobile phones and hunting knives in your pockets to reach them easily when necessary.

Replace items in your backpacks

During breaks or when you need to take anything out of your hiking backpack, always ensure you keep it back into the backpack. For example, water bottles should be kept and secured after drinking.

It is also important that you keep all the compartments of your backpack locked at all times even after taking stuff out. No worries, this can quickly become a habit after a while. If it is convenient, you can also take a quick inventory to ensure nothing is lost.

There you go, apply these tips to avoid losing valuable stuff when next you go hiking. – Tyler Grasham

Water Management Strategies during a Hiking Trip

Water is about the essential resource when you are planning a hiking trip. If you have enough water, you are probably going to get through the ‘toughest part’ of the journey. I will be sharing some essential tips for water management to help you get through every hiking experience without getting stranded.

Hiking has become a favorite activity for so many people; this is not surprising because hiking is an amazing experience. I always look forward to my next hiking trip even when it is a path or trail I have passed before. Regardless of the trail or hiking plan, every new trip brings a different experience.

I can write a movie script from my hiking experiences, to give you an idea of how much fun I am having. Don’t get the wrong idea, there are other hiking items you need to pack along for the trip, but this post will be particularly about water management.

Permit me to state that you may also pack energy drinks and your favorite sodas but please avoid taking any alcohol along. After all, you will need to stay properly hydrated, and alcohol can make you feel dehydrated sooner. Also, if you are hiking during the hot weather, please know that alcohol and the heat do not go well. So stick with water.

Here are my tips for managing water when you go hiking

Start with a good plan

You need to plan for your hiking trip. This is not a difficult task at all; you can spend as little as thirty minutes every planning for your hiking trip about seven days before your chosen date. Your plans should include finding information about the path or trail you have chosen to explore, and determining the time it will take to complete the hike through the path.

You should also note any potential disruptive events that may slow down your hike or cause delays. For example, if you are hiking through a path that is used by a herd or other wild animals, you may need to wait for a while until the animals have moved away before you continue your hike.

Pack water for two

You can never be too careful, in the event of the unexpected, you should have extra water. It is a good idea to pack enough water for two people if you are hiking alone. If you are hiking in a group, every member should have enough water for two people.

Replenishing water reserves

You should also note areas along your hiking path where you can replenish water reserves. It is a good idea to not the distance in between these places, so you can manage water without exhausting your supply.

You can also pack portable water treatment sets if there are streams or rivers along the trail. If necessary, you may need to treat water from these natural sources for consumption quickly.

Drink water only when necessary

You should drink water when you feel weak, dizzy, or fatigued. You can also drink some water after urinating. However, avoid drinking too much water quickly as this can reduce your reserve.

In conclusion, don’t forget to pack some fruits such as bananas, and oranges, these fruits help replenish your electrolytes throughout the hiking adventure. – Tyler Grasham


The Tyler Salad from Tyler Grasham

There are many varieties of vegetables and fruits available and there are many ways to cook, prepare and serve them. It is recommended that you should eat at least two kinds of fruit and five types of vegetables every day in order to attain good health. The importance of fruits and vegetables as part of your diet can never be overemphasized, this is why nutritionists and doctors advise their patients to always make consumption of fresh fruits and vegetables a part of their meal.

They are naturally good for the body because they contain minerals and vitamins that can help to keep the body healthy. They also help to boost the immune system and as such they protect against certain type of diseases. The health benefits from eating fruits and vegetables as part of your well-balanced, healthy, regular diet, and active lifestyle is enormous and should not be underestimated.

The interesting part is that there are different types of fruits and vegetables to choose from.

Vitamins and Minerals in Vegetables and Fruit

Fruit and vegetable contain vitamins and minerals such as Vitamin A (beta-carotene), Vitamin E, Vitamin C, phosphorus, zinc, magnesium, and folic acid among others. Folic acid helps to reduce blood levels of homo-cysteine, a substance that reduces the chance for contracting coronary heart diseases.

Fruits and Vegetables Protect Against Diseases

Fruits and vegetables contain biologically active substances such as plant chemicals or phytochemicals that help to protect from diseases. If you eat fruits and vegetables regularly, you will have a lower chance of contracting stroke, type 2 diseases, cardiovascular diseases, hypertension, and cancer among others.

Fruits and Vegetable Enhances Good Health

Fruits and vegetables are low in sugar, salt, fat, and they are a good source of dietary fiber. A regular intake of fruits and vegetables will help you to lower cholesterol level, burn out excess fat in the body, and also helps you to lower blood pressure.

Types of Vegetables

Vegetables are available in different varieties and can be classified into the following biological groups;

  • Cruciferous: Vegetables that fall in this category include Broccoli, Sprouts, Cauliflower, Cabbage, and sprouts among others.
  • Root: Examples include potato, yam, and sweet potato.
  • Leafy Green: Examples include Spinach, silverbeet, and lettuce.
  • Allium: Vegetables that fall in this category include garlic, shallot, and onion.
  • Marrow: Examples include cucumber, pumpkin, zucchini.

Types of Fruits

Fruits are fleshy, sweet, and edible part of plants. They usually contain seeds, they are eaten raw, although some varieties of fruits can be cooked. There are different types of fruits depending on their shapes, colors, and flavors. The common types of fruits that are can be easily gotten and introduced into your diet include pears, apples; citrus such as oranges, mandarins, and limes; stone fruit like plums, peaches, apricots, and nectarines; berries like blueberries, kiwifruit, strawberries, and raspberries; Melons such as watermelon, melons, and rockmelons; tomatoes, and avocados among others.

The easy with which these fresh fruits and vegetables make it easy for you to easily introduce them into your diet and you will be amazed at the results you will get. Hence, make it a point of duty to take enough fruit and vegetable and you will be healthier for it. – Tyler Grasham


Tyler Grasham Healthy Lifestyle

Fresh foods are foods that are harvested as soon as it is ripe and they are eaten within one to two days without any additives or packaging. Fresh foods are more nutritious because the longer they stay on the plant until it ripens, the more nutrients they will have. Research have shown that packaged foods are a source of hormone-disrupting chemicals such as plastic softener and Bisphenol A (BPA) while it has been discovered that eating fresh foods has the capacity of reducing these chemicals by half in three days.

Eating fresh vegetables and fruits has a tremendous impact on the body as they are more nutritious. People who eat fresh vegetables and fruits as part of their diet are less likely to be susceptible to chronic diseases. Fresh foods provide nutrients that are vital for the maintenance and health of the body because of the many benefits that it offers. We will take a look at s me of these benefits below.

Benefits of Eating Fresh Foods

  • Economically, fresh foods are cheaper as they can be gotten directly from the farmer’s market, and farm shops.
  • They are more nutritious than packaged or processed foods.
  • Fresh foods are tastier.
  • They are more environmental friendly as there is no need to dispose any packaging.
  • Fresh foods are rich in nutrients such as potassium which may help to lower blood pressure, reduces bone loss, and also has the ability to minimize the risk of developing kidney stones.
  • Eating fresh vegetables help to lower the intake of calorie.
  • Fresh vegetables and fruits that contain fiber helps to reduce the risk of type 2 diabetes, obesity, and heart diseases.
  • Introducing a diet of fresh vegetables and fruits into your meal will help to protect against certain kinds of cancers.
  • Fresh foods may help to reduce the risk of contracting heart diseases.
  • Introducing fresh foods into your meal will help to lower blood sugar level in the body. Sugary food like fruit juice, ice cream, and s da among others will lead to an increase in blood sugar level in the body.
  • Most process foods contain excess fat and as a result leads to obesity while fresh foods help to result in loss of weight because it contains less fat.

Most of the packaged and processed foods contain toxic chemicals that can affect the body cells in the body and this may lead to development of cancer cells that build up over time. Hence, to avoid this kind of unhealthy diet, try as much as possible to limit the consumption of processed foods to the barest minimum.

The most interesting part is that it is so easy to source for these fresh foods as it can be gotten directly from farms and other places in your locality at very affordable prices as compared to the prices of these processed and packaged foods. Incorporating fresh foods into your daily diet will go a long way in keeping you healthy and the impacts are enormous. You will look fresh, strong, and healthy in every manner.


Tyler Grasham Photo of a hike

Hiking is an outdoor activity that involves going for long walks across country or states in natural environments such as mountains and other scenic terrain. Hiking is a popular activity among fun lovers and those who like adventure, people usually hike on hiking trails. It has gotten so much attention and recognition across the globe that there are a couple of hiking organizations.

An interesting part of hiking is that it offers several health benefits such as reducing hypertension, weight loss, and it can also boost mental health. Also, there are different hiking types which include challenging hikes, moderate hikes, multi-day hikes, and easy walks among others. Hiking is one of the common things people can do to enhance both their mental and physical health.

Why Go Hiking?

  • It requires absolutely nothing to go hiking or to get started so you can always decide to go hiking whenever you are free.
  • It is an amazing way to get familiar and explore your surroundings.
  • It is a great option to go on a date with a loved one.
  • It is a great way to bond well with family, friends, and colleagues.

Hiking is a way to have great fun as you are relaxed knowing fully well that you are just out there to have the fun of your life while you appreciate the beauty of nature and your environment.

How to Plan for Your Hiking Adventure

It is important to have a proper plan and roadmap of where you will cover when you go hiking, remember safety is key in whenever you need to go out to have fun. Hence, you need to get the proper hiking gears in order to be fully protected and to avoid injuries. The hiking gears you need depends on the type of hiking you are going from and the duration of your hiking. You need to go with a hiking boots or shoes, water, first aid kit, a compass, and GPS among others. Here are some of the plans and things you need to put in place when you want to go hiking;

  • Decide How Long: Before you set out to go hiking, make sure you have in mind an idea of the distance you wish to cover. If you are going on a hike that will cover only few distance, then you might not need to pack a tent, or go with extra clothes.
  • Decide if you are Going Alone: Some people however like to go hiking alone just to have a kind of personal reflection. However, it is more fun when you have the company of may be friends or family, and going alone might even be dangerous especially if you are going for hikes that will take more than a day. Hence, if you decide to go alone, make sure you allow people to know where you are going and the places you will be covering, also go with your phone and power bank.
  • Decide your Hiking Location: Select your location carefully and know your limit especially if you are a newbie. Select locations that are easily accessible but if you are going with friends who are more experienced, then you can go into more adventurous locations.

The bottom line here is that hiking is a great way to take a break out of the hassles of your daily activities, it helps to calm your nerves and you are not under pressure, you are just out there to relax and enjoy. – Tyler Grasham

Why You Should Cook With Fresh Ingredients

Tyler Grasham Fish Market

A lot of people prefer cooking with processed food because they feel it’s easier and faster. The truth about processed foods is that it’s almost never fresh and chemicals are always added to keep them preserved for who knows how long! These chemicals tend to affect our bodies one way or another. Cooking with fresh ingredients has a lot of amazing health benefits and they make the meal tasty and rich in natural nutrients. Below are more reasons why you should cook with fresh ingredients.
Tyler Grasham Top Reasons to Cook with Fresh Food

•    Health Benefits

Fresh ingredients retain more nutrients and that’s a fact. With all the preservatives and additives in processed foods, the nutritional value is reduced drastically and it becomes more harmful to your health. Most processed foods have been stored for a long time and these chemicals are added to increase their shelf life and make to them seem fresh. With fresh ingredients, you’re the boss of your own meal!

Fresh foods have enzymes that aid digestion and also breaking down of food to give your body the required nutrients and freezing reduces enzyme activity. Processed foods tend to have a high level of sodium and also, storing foods in tin cans, plastic wraps or bags and plastic containers infuse toxins into the body which isn’t healthy in any way. To avoid health issues, get comfortable cooking with fresh ingredients and try to avoid processed foods.

•    Better Flavor

With fresh ingredients,Tyler Grasham believes, your meal would be richer in flavor, nutrients, and appearance. The natural juice from the ingredients improves the taste of your meals and also attracts your family and friends to eat healthily. Processed food loses taste easily because of the chemicals added and the long storage time. Cooking with fresh ingredients gives you the confidences to store leftover meals and still get a reasonable amount of flavor left when eating it the next day!

•    Save money

Purchasing fresh ingredients can be more expensive than processed foods but considering your health and that of your family, it’s worth it. Getting processed food, in the long run, harms your health and takes you to the hospital where you’ll end up spending more money. Fresh ingredients have more nutritious values and reduce your medical bills to a large extent.

 Prevention is always better than cure so do yourself a favor and start cooking with fresh ingredients!

The Difference between Hiking and Trekking

Hiking or Trekking- Tyler Grasham

It is quite common for people to use the terms hiking and trekking interchangeably. We usually refer to a trek as hike and vice versa. Indeed, a similarity exists between the two activities as they both initially refer to going outside and taking a walk in nature. However, they are both uniquely different.

Knowing the difference between the two activities can help you decide which adventure is perfect for you. It is very important that you choose the activity that bests suits your physical abilities and skill level. We dig a little deeper to uncover these differences in better detail by defining each term and categorizing them according to benefits and difficulty.

What is hiking?

Hiking refers to walking a long distance mostly for pleasure or exercise and it usually takes place in beautiful scenic surroundings or in a natural setting. A hike can last for about two to eight hours or more within a day and it does not require a lot of prior planning and organizing. The natural environment of forests, hills, mountains etc. are absolutely ideal for hiking as they usually contain hiking trails which make the activity easier and more pleasurable.

Benefits of Hiking

For someone interested in mild or soothing exercise, hiking is an excellent choice. Hiking is an amazing cardio exercise that can: improve your blood pressure and lower your risk of heart disease. Since walking is a weight-bearing exercise, hiking boosts your bone density and helps to build strength in your hips and lower thighs. A hike through nature can be essential when it comes to combating mental health issues like stress and depression. Hiking works wonders for your mental health and it is an excellent way to clear your mind.


Hiking can be quite challenging but if you are in good shape, it is relatively easy. A hike rarely exceeds a day and you have the benefit of well-marked trails which makes it near impossible to get lost. Most hiking tours have the same start and finish points and you only require minimal equipment and a little planning and organization before you begin.

What is trekking?

A trek consists of multi-day hiking trips through rural and often rugged territory. Unlike a hike which lasts for a couple of hours, a trek usually takes much longer than that and a great deal of preparation is required before you begin.  A trek can take you across various types of terrain like paved roads and dense wilderness alike. Trekking can be incorporated with a number of outdoor sports like backpacking or mountaineering.

Benefits of trekking

If you are looking for a challenge that will test the limits of your mental and physical strengths, a trek is an answer. A trek can benefit your physical health immensely. Spending multiple hours walking on rugged terrain, climbing around boulders and ascending hills vastly improves your strength, agility and cardio fitness. Trekking is also a great way to boost your mental health as it requires to focus on the task at hand. Therefore, it is quite easy to forget the stress and worries of the regular world. Trekking with other people helps to stimulate social bonds and create lifelong friendships.  Members of a group can motivate and encourage each other when times get tough and since you will be spending so much time without much access to technology and social media, it is easier to have one-on-one conversations. Other benefits of trekking include better cultural understanding and exciting wildlife encounters.


Trekking is far more difficult compared to hiking. A trek can last for a few days to a few weeks and even a whole year. This requires a great deal of preparation and equipment such as maps, camping gear, survival kits, compass and clothing applicable to temperature changes. Your skill with a compass and a map will be tested as you attempt to find your way to your destination. Sometimes trekkers hire people to carry their gear, cook their meals and set up their tents. Small lodges, mountain huts or even bed and breakfasts are available when trekking in some locations. A trek usually starts in one place and end in an entirely different area.

In conclusion, even though both activities require taking long walks, a trek lasts longer, costs more to plan and it is obviously more intense and challenging. A hike can be equally challenging but it has a softer and more relaxed vibe to it.

Now that you are aware of the differences between these two activities, you can go ahead and choose whichever one is suitable for you.

How To Prepare For A Hiking Trip

Tyler Grasham Hiking Picture

Hiking is fun, hiking is thrilling. Hiking is adventurous, but hiking can turn out to be very risky. So should you miss out on the many pleasures of hiking because of its dangers? The answer is no. What you should do instead is make adequate preparation when going on a hiking trip, and by so doing, you will up the goods of hiking and reduce the dangers to the barest minimum.

Choose Your Trail And Research It

If you’re going on a hike, you should have a good idea of what’s in store for you. Choose where you’re going to hike and make sure it is accessible and risk-free. Where you are going to hike and the length of your hike should be according to your physical ability so you don’t end up going on a trip that is too tasking for you. Try to find out as much as you can on where you’re hiking so you know enough about where you’re going and what to expect.

Make Sure You Are Fit For The Trip

If you are not fit for the trip, do not think of the trip. Hiking is a challenging sport, and as such, you should be physically prepared when going for a hike. Make sure your all-round fitness level is high enough, do exercises, Yoga might even help to up your fitness.

Carry A Friend Along

Hiking alone may have its own advantages but it is highly recommended that you hike with a friend or more. You have that friend that makes a very interesting company, or that friend that never stops talking about hiking, take them with you. However too large hiking groups are not advisable, but a small company of friends is good to go. You may never know what would happen along the way, a helping hand might be very helpful.

Tell Someone About Your Hike

Someone at home should know about your whereabouts when you go for a hike. Leave information behind about where you’re going, when you leave and what time you’re supposed to get back. Also, make sure you notify the person when you get back from the hike. This ensures that if any unforeseen event happens, the person would know what to do and how to get help.

Dress For The Occasion

Go for a hike, but while you’re at it, wear clothes that will not be a drawback. Wear clothes with textures that are comfortable on the skin, with lightweight boots that are fitting and at the same time have space for the toes to move around. Rub sunscreen too.

Pack The Right Gear

Hiking is aided by some equipment and it is paramount that you carry them along when going on a trip. A cellphone, whistle, compass, map, insect repellents, flashlight, raincoat, and a fire starter are some of the things you should have invited your backpack when going for a hike. But at the same time, do not pack like you’re traveling overseas.

Pack Light Food And Plenty Of Water

You’re sure to get thirsty when going on a hiking trip. So make sure you carry enough liters of water with you, depending on how long your trip is. You should also make sure you are well hydrated before going on a trip. The food you should pack should be very nutritious, but light as well. This will ensure that you get enough energy you need for the trip and don’t get weighed down as a result of heavy food.

Carry A First Aid Kit

A stitch in time saves nine. There might be mishaps during a hike. Having a first aid kit with proper medicine and equipment inside would have take charge of such situations before they get out of hand. Bruises, cuts or some other form of hurt might occur so you have to be prepared to switch to nurse mode and handle it properly.

Know When To Stop

Four hundred meters to the end of your trip, you run out of water, you’re badly hurt or it’s dark, turn around and go home. Yes, you’re very close to the end of the trip, but you are even closer to getting into avoidable danger. Turn off your competitive spirit and stop the hike. You will live to hike another day.

These tips are golden and if you adhere to them, you would certainly have your best hike trip yet. Happy hiking! – Tyler Grasham

Benefits of Eating Whole Foods

Tyler Grasham Healthy Salad

For some reasons, have you ever found eating boring? Now, if you have, you probably think you’re awkward. Good news is, you’re not. Most of the time, food gets really uninteresting when we are all over anything outside nature.

So if you agree that it’s not just about eating as much as we need to eat right, you will find it interesting to know how important eating whole foods can be to you and all yours.

Eating Whole Foods

Whole foods are not complicated. Instead, they come as much as possible in their natural states without being refined or processed and are still being fit to feed on. They are mostly single-ingredient foods which can be grains, legumes, fiber, fruits and vegetables, and feeding on them brings you on some of these:

Balanced Nutrients

Basically, unprocessed plant or animal foods have all the mineral, vitamin and mineral you need for a good health. It is what you get eating orange slices rather than taking an orange juice–you are sure to have the appropriate percentage for vitamin C from the former.

Healthy Heart

Whole foods give you good fats and magnesium, with antioxidants to help you build a healthy heart. When you feed on them, you can fight against heart disease, inflammation, and other cardiovascular problems.

Reduced Sugar

Most processed foods are sugary, and can make you unhealthy. While some whole foods may contain sugar, they are not in high proportion as they are in manufactured foods. With whole foods, you’re safe from the risks associated with lots of sugar.

Skin Health

Nutrition studies reveal that eating vegetables, fruits, fish and olive oil can help maintain skin elasticity, prevent wrinkles and skin aging problems. You can reduce acne on your skin when you feed totally on unprocessed foods.

Improved Dental Health

Refined carbohydrates or sugar can increase your risk of getting a dental decay because the decay-causing bacteria would find something to feed on. However, whole foods help you prevent this because they are unprocessed and are low in sugar.


It may not be so easy getting off processed foods totally, but you can begin by reducing your intake of them. You may take whole grains rather than refined ones, and fruits instead of supplements. You sure have a lot of variety with natural foods which won’t make eating as boring as taking chemicals all the time. More than that, whole foods will take you high on benefits which are good enough for health and life.