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Top 5 Tips to Create Optimum Health
We all desire good health, yet most of us take our health for granted and assume that we are healthy because of the absence of disease. The human body is an amazing machine, which despite the abuses it has been subjected to, still works. But optimal health is more than the absence of disease, it is the gift of living a vibrant, quality life full of energy, free of disease and symptoms, slower aging, and the joy that comes from living a healthier life.
Drink eight 8 oz. glasses of water every day.
Hydrate! Our bodies are essentially two-thirds water, and without it, we would die. Most of us walk around mildly dehydrated which creates lethargy, headaches, constipation, joint problems, etc. Drinking water helps rid our body of toxins. Many people mistake thirst for hunger. By the time you feel thirsty, you are already 1-2% dehydrated. Drink at least 8 eight glasses of water every day and more if you exercise or it’s hot.
Eat a healthy diet.
Eating for optimal health focuses on a variety of whole foods. The majority of your daily food intake should be red, orange, yellow and green fruits and vegetables such as broccoli, carrots, mangoes and tomatoes. As well as complex carbohydrates such as beans, brown rice, oats, etc. These complex carbohydrates are metabolized slowly resulting in stable blood sugar. Ingesting sugar or refined carbohydrates such as white flour, white flour products, white rice, processed foods, pastries and desserts, etc. it will lead to a rapid rise in blood sugar levels, thereby causing inflammation in the body. Inflammation is now thought to be responsible for diseases such as heart disease, diabetes, osteoporosis, high blood pressure and arthritis. By avoiding sugar and processed foods and focusing on complex carbohydrates, you’ll not only eliminate massive blood sugar spikes, but you’ll also add bioavailable vitamins, minerals, antioxidants, phytochemicals, and fiber.
Eating the right types of good fat will also reduce inflammation in your body. The good fats that you should add every day are omega 3 and monounsaturated fats. Use olive oil, fatty fish such as salmon, sardines and anchovies. If you don’t eat fish twice a week, consider taking a fish oil supplement and a handful of walnuts every day. Flaxseed, olive oil and avocado are other very healthy fats. Limit saturated fats from animal products such as butter, milk and fatty meats. Avoid trans fats, as these fats damage the heart. Trans fats can be found in baked goods, fried foods and margarine. Avoid any food product that contains hydrogenated fat.
Most of us consume too much salt. Medical experts believe that salt contributes to hypertension, strokes and kidney failure. Be on the lookout for sodium in all foods and don’t consume more than 2,000 milligrams per day.
Maintain a balance between food intake and physical activity level. Do not overeat, as this leads not only to weight gain but also to inflammation in the body.
Exercise for optimal health.
Sedentary people are at high risk for cardiovascular disease. Regular aerobic exercise benefits the heart and can raise HDL (good) cholesterol and lower LDL (bad) cholesterol. Strength training is just as important as aerobic training for optimal health. The benefits of strength training will reduce your overall health risks of major diseases, keep you strong, reduce your body fat and improve your appearance. The American Heart Association recommends at least 30 to 60 minutes of moderate activity most days of the week. Strength training 2-3 times a week for 30 minutes. Another component of exercise is stretching your body. Stretching doesn’t have to be a huge time commitment. Just 10 minutes a day will increase your range of motion, increase circulation and enhance muscle coordination.
Supplements are essential.
Dietary supplements are, at least, like insurance. They can protect and boost your health when we fall behind. It is evident that very few of us are getting the necessary vitamins, minerals, antioxidants and phytonutrients through our diet due to the lower nutrient levels of food resulting from pesticide use, soil depletion, long-term storage, etc. never before. We need help to prevent illness and disease and increase energy. Here’s a basic daily supplement schedule for optimal health: High-Dose Multivitamin and Mineral Supplement, Calcium and Magnesium Supplement (1200 mg calcium and 600 mg magnesium), B-Complex (50 mg), Vitamin D3 (800 IU), Omega-3 Fish oil (1,000 mg), Vitamin E mixed tocopherols (400 IU), Vitamin C (1,000 mg), Coenzyme Q10 (50 mg), Selenium (200 mcg), Zinc (30 mg).
Manage your stress.
Anxiety is a natural reaction to a situation that demands our attention whether that anxiety is positive or negative. If we perceive stress as negative and the stress is chronic, the health effects can be severe. Coping with stress through a variety of means can help protect against illness, disease, aging, and poor quality of life. Learning to calm our thoughts and bodies in various ways, such as yoga, meditation, breathing and reducing sugar, refined carbohydrates, alcohol, caffeine and replacing lost nutrients, will allow us to reduce or avoid negative effects of stress on health.
By implementing these five tips, you will transform your life in profound ways. You will have the ability to live not only without disease or illness, you will experience the joy that comes from optimal health.
Lori L. Shemek, PhD, CLC, NC
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