Recommendations for Healthy Living
By Denise Chester
Following a healthy diet can prevent and alleviate many illnesses, conditions and diseases; including arthritis, asthma, eczema, heart disease, osteoporosis, acne, IBS, constipation, weight gain, fatigue, insulin resistance…
We are bombarded with ever-conflicting health advice and information, and it is often hard to know what to eat and what to leave on the supermarket shelf! Here are a few basic, easy to follow recommendations to staying fit, healthy and happy!
Eat more complex carbohydrates:
These carbohydrates are broken down into sugars, but the rate at which the sugars are released into the bloodstream is slow and steady, which in turn stimulates a controlled release of insulin. This is essential to blood sugar control, which itself is a major factor in maintaining energy levels, preventing food cravings, managing weight, and longer-term can prevent type 2 diabetes.
Also many complex carbs such as oats, brown rice, and other wholegrains, contain minerals and vitamins such as iron, magnesium, and B vitamins. These nutrients are needed for amongst other things, oxygen and nutrient transport, stress management, energy production, nervous system health, mental health, and heart health.
Eat more fruits and vegetables:
They are great sources of soluble and insoluble fibre which can help manage appetite, and protect the gut from damage and disease.
They also contain hundreds of vitamins, minerals and phytonutrients which are used in hundreds of roles including cancer protection, heart protection, antioxidant protection, immune function, skin health, anti-inflammatory actions, eye health, blood system health, enzyme regulation…..the list goes on
Eat more nuts, seeds, and oily fish:
These contain the essential fatty acids omega 3 and 6, which are important for many biological and health functions such as hormone regulation, and skin and joint health.
They are also powerfully anti-inflammatory and so are helpful in conditions such as eczema and arthritis. These good fats block the actions of so called bad fats.
All three food types are a good source of protein. Nuts and seeds also contain other nutrients; for example almonds have good levels of calcium, pumpkin seeds have considerable zinc content, and Brazils provide us with selenium.
Drink more water:
Water is vital, and yet most of us don’t drink enough! It is the most important nutrient for the body and without it we would die very quickly. An average man weighing 75kg is actually 45 litres water. Two thirds of this is within the cells of the body, sustaining the chemical reactions that are essential for life.
Water loss of as little as 1-2% of body weight can impair mental and physical function. Losses of 7% will disrupt physiology and result in total body collapse.
In sports performance terms, dehydration of a muscle by 3% can result in a 10% loss of contractile strength and an 8% loss of speed! Drink at least 1.5 litres a day.
Reduce alcohol intake:
For some people, small amounts of red wine can be beneficial. It is heart protective, and contains resveratrol which has strong antioxidant and cancer preventing properties.
But it can also increase the risk of gum disease, and cancers of mouth, and throat. It impairs nutrient absorption by damaging the lining of the gut, and it leads to liver disease.
Despite some benefits to heart health, it can also increase the risk of heart disease. Alcohol damages the brain and our nervous system, and can impair fertility in men and women. Remember, moderation – it is a toxic substance!
Avoid Trans fats:
These are liquid fats that have undergone processing to make them solid. They are used extensively in processed food and ready meals as a bulking agent, and to increase shelf life. They release toxins into the body, causing free radical damage and are especially harmful to the heart.
On food labels, look for hydrogenated vegetable oils, partially hydrogenated vegetable oil, vegetable shortening, margarine, trans fats, and trans fatty acids; if you see this on a food, don’t put it in your shopping basket.
Cut down on intake of sugar and sugary foods:
An excess of sugar and simple (fast-releasing carbohydrates) leads to fat storage and weight gain. These foods stimulate overproduction of insulin, which can lead to blood sugar control problems, insulin resistance and diabetes.
Exercise:
There is no doubt that gentle exercise is good for the cardiovascular system and for preventing weight gain. It can make us happy by producing feel-good hormones. For some, it increases confidence and is a source of fun. Remember, there is more to exercise than the gym, try dancing, running, swimming, team sports, badminton, rock climbing, hill walking, tennis…… Vary it!
Relax:
Finding time for relaxation is vital for reduction of stress. Stress can deplete the body of nutrients, reduce immune function, and cause mental health and hormonal issues, it can also increase weight gain and cravings. Remember to enjoy life and give yourself a break on a regular basis.
Take a multivitamin and mineral supplement daily:
Go to a local independent health shop rather than a supermarket or pharmacy. The brands the health shop will supply are usually better quality; contain higher levels of nutrients, and in a form that the body can more easily absorb.
© Nutri People Ltd
Denise is a fully qualified nutritional therapist, and a member of BANT. She practices at The Nutrition Coach in central London. For an appointment please call 0845 050 2442.
denise@nutripeople.co.uk
www.nutripeople.co.uk
This article was posted by Denise Chester
