There are many factors in today’s lifestyle and diet that can work against good health.
Read on to see how making simple changes can improve your health:
Tip One: Regular Consumption of “Complex” Carbohydrates; these provide sustainable energy which fuels all the body’s processes. Good dietary sources are brown rice, oats, whole meal bread, brown pasta, green leafy vegetables, lentils, pulses and beans.
Tip Two: Reduce consumption of “simple/refined” carbohydrates such as white rice, white bread, white pasta, cakes, biscuits and soft drinks; regular consumption is linked with poor health. These foods provide little nutritional value and create energy highs and lows, which can lead to blood sugar imbalance and weight gain.
Tip Three: Regular Consumption Of Easily Digestible Protein; this provides the building blocks for the body and brain. Good dietary sources are chicken (organic or free range), tofu, game, nuts, seeds, beans, pulses and lentils.
Tip Four: Regular Consumption of “Good Fats (essential fatty acids)” such as oily fish, avocados, green leafy vegetables, olive oil, nut and seeds; these being needed for brain and cell functioning and contain anti-inflammatory properties.
Tip Five: Eat Local, Seasonal Foods wherever possible as these provide higher nutritional value than foods that have been transported thousands of miles from other countries in refrigerated containers, that reduce their nutritional content. Local foods tend to cost less and you are also helping to support local suppliers too.
Tip Six: Even better Grow Your Own if you can; get an allotment/join a garden share scheme if space is limited at home. You can’t get fresher food than the food you grow yourself!
Tip Seven: Eat Regularly To Avoid Energy Dips and for efficient brain functioning: the body can only receive energy from food. The brain uses 60% of energy obtained from food, so needs regular supplies to balance mood and maintain concentration.
Tip Eight: Always Eat Breakfast or at least a healthy snack in the morning; while sleeping the body uses up energy repairing itself, so this needs to be replaced. If you don’t eat for long periods of time the body thinks its starving. When you do eat it will store more food as fat for future energy reserves.
Tip Nine: Vary Your Diet: Your body needs to receive a wide range of nutrients, vitamins and minerals to maintain health. Many people eat the same foods week in, week out so fail to achieve this. Therefore try new foods and recipe ideas to increase the variety of food eaten.
Tip Ten: Chew Your Food Thoroughly; digestion begins in the mouth. Chewing food thoroughly helps the digestive system function more efficiently.
Tip Eleven: Moderate Meal Sizes. Large meals are hard to digest, use up more energy and put undue pressure on the digestive system.
Tip Twelve: Don’t Eat Late At Night: after about 8pm energy has been diverted away from the digestive system for repairing and replacing worn out cells. Therefore there simply isn’t the energy available to digest food effectively.
Tip Thirteen: Drink enough water! such an easy way to improve your health. The body is made up of 2/3rds water and uses up approximately 1.5 litres each day just through breathing, digesting food, perspiring and urinating. This needs replacing. Aim to gradually increase consumption to 1.5 litres daily.
Tip Fourteen: However, Avoid Drinking Too Much Fluid with Meals: a lot of fluid drunk with food can effectively dilute the digestive juices, so food is not digested effectively.
Tip Fifteen: Reduce Consumption of Stimulants such as tea, coffee, sugar, “refined” carbohydrates and smoking. These create stress in the body, cause energy imbalance and deplete levels of vitamins and minerals needed for good health. Tea, coffee and alcohol are also diuretics, which encourage further fluid loss from the body. Caffeine-free alternatives are rooibos (redbush) tea, valerian tea and a wide range of fruit and herbal teas.
By making small changes to your diet and lifestyle can therefore have a beneficial impact on your health.