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10 changes you can make to improve your health and prolong your life.
By starting with just a few of the suggestions below, and making more
changes slowly, you'll look and feel your best and build healthy habits
that last. |
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Increase
fiber
Fiber is great for
your health. It has been linked with lower rates of both colon and breast
cancer. Fiber also binds and removes cholesterol, keeping a healthy level
of cholesterol for the heart. Fiber also helps stabilize blood sugar levels,
benefiting those with diabetes and hypoglycemia. There are two main types
of fiber: soluble fiber (found in oat bran, citrus fruits, apples, and
beans) and insoluble fiber (found in wheat bran, corn bran, and the skins
of fruits and root vegetables). It is best to incorporate 25-35 grams
of a combination of both soluble and insoluble fiber in your diet. If
supplementing, always try and take fiber alone (with a full glass of water),
as it can bind some nutrients as well as medications.
Avoid
simple sugars such as cake, candy, and white bread.
It has been estimated that every American, on average, consumes more
than 130 pounds of sugar each year. One of the biggest problems with a
high consumption of sugar is that often times many nutritious foods are
substituted for the high sugar, and often nutritiously devoid foods. When
a candy bar is chosen over an apple, not only is the individual getting
a load of refined sugar and fat, they are also not getting the vitamin
C and E, and fiber that the apple would have provided. A highly refined
diet is the source of nearly 70% of our sugar consumption. Refined foods
are often loaded with hidden sugar, even foods you would never associate
with sweet or high sugar. Countless studies have shown that sugar is linked
with hypoglycemia, diabetes, heart disease, dental caries, high cholesterol,
obesity, hyperactivity, and depression.
Include
soy
Soy products lower "bad"
LDL cholesterol levels in the bloodstream, which reduces heart disease
risk. Studies have shown that people who regularly eat soy products have
a reduced risk of prostate, colon, lung, rectal and stomach cancers. Soy
protein products, including tofu, miso and tempeh, contain phytoestrogens
that slow the proliferation of various cancers, help reduce menopausal
symptoms and even offer some protection against osteoporosis. Firm tofu
is slightly higher in vitamins, minerals, and protein. Consuming foods
rich in vitamin C at the same time as soy products will enhance the absorption
of iron found in the various products (especially important if you are
vegetarian or vegan).
Drink
Green Tea
In the everyday hustle and bustle of life people
always ask, "Isn't there a quick fix or a magic pill that will make
me healthy?" Although not a magic health pill, Green Tea has long
been touted as a great source of antioxidants, a metabolism booster, lowers
cholesterol and reduces the rate of strokes. The Chinese and Japanese
people have been benefiting from this tasty tea for thousands of years,
with many people drinking 5-6 cups a day (note that the Chinese version
of 'a cup of tea' is much smaller than the typical American mug...which
can often double as a cereal bowl or a bathtub if needed). Green tea is
also a great substitute for the morning cup of Java or the afternoon soda,
as it provides some caffeine but considerably less than coffee (about
60% less) or soda. Green tea owes its health promoting attributes to the
process with which it is made. Unlike black teas which are first fermented,
green tea is steamed, locking in all of its antioxidants. Two small cups
of green tea have as much Vitamin C as one glass of orange juice. Drinking
green tea is quite literally like drinking a cup of salad greens. Experts
recommend 3-4 cups per day as an optimum cancer fighting elixir.Today
we have a plethora of choices in green tea. There is everything from your
standard Green Tea to Mandarin Delight Green Tea. The different brands
and flavors all benefit from the refreshing and slightly sweet and mild
flavor that is inherent to green tea. Tea connoisseurs will recommend
a small cup with a white inside (to see and appreciate the color and aroma
of the tea), but for the rest of us.....doing your best to drink a few
cups a day will benefit your health in many ways.
Include
foods high in antioxidants
Our bodies undergo countless chemical reactions every minute of our lives,
a byproduct of these reactions are "free radicals." Free radicals
are highly reactive molecules that have lost an electron and are trying
to get it back. This can cause potential damage to DNA, which in turn
can cause mutations that can lead to malignant transformation of cells
(called oxidative damage) and ultimately to tumor growth. Free radicals
can also cause harm to the immune system, and have been associated with
aging. An "antioxidant" is a molecule that can give up
an electron and end the destructive rampage of a free radical. Fresh fruit
and vegetables are terrific sources of these powerful antioxidants. Some
of the best sources of antioxidants include: onions, cabbage, broccoli,
green tea, celery, oranges, tomatoes, grapes, sesame seeds and sesame
oil.
Eat
whole unprocessed foods as much as possible
By eating foods in their original unprocessed form, you avoid a multitude
of preservatives and additives while maximizing nutrient intake. Many
whole foods have abundant fiber as well as vitamins and minerals. Processed
foods on the other hand are the main source of hidden sugar in the Western
diet, full of preservatives which the body is forced to filter, full of
harmful saturated fat, and often void of nutrients. Whole foods not only
provide vitamins and minerals, but also phytochemicals, antioxidants,
and undoubtedly health promoting compounds we have yet to discover.
Learn
to cook with garlic and olive oil
Learning to cook with these two products will not only lead to some delicious
meals, but also provide your body with many health promoting factors.
Olive oil (a monounsaturated fat) has been shown to decrease risk for
both heart disease and cancer, and contains some important antioxidants.
Further health benefits come from substituting foods containing trans-fatty
acids (also called hydrogenated oils) such as margarine and baked goods,
with health promoting olive oil. Use olive oil as a salad dressing, as
a bread dip, and in your daily cooking.
Garlic (which complements olive oil in many scrumptious dishes) is thought
to owe its health promoting effects to more than 100 different compounds.
Garlic has been a culinary and medicinal herb for centuries. Garlic is
helpful in lowering cholesterol, decreasing blood clotting, and lowering
high blood pressure. It has also been found to have antibiotic properties
(in the raw form), and is associated with decreased risk for many different
types of cancer. Many people consume a raw garlic clove at the first onset
of flu symptoms, taking full advantage of this natural antibiotic.
Eat
only natural, hormone and antibiotic free meat.
If you consume meat make sure is is only natural, hormone and antibiotic
free meat. Due to the increased concern with modern meat that is
contaminated with hormones, antibiotic residues, carcinogenic substances,
and many other toxins, most stores now carry natural free range meats
(and eggs). There is mounting evidence that antibiotic feed to livestock
are not only present in the meat packaged for human consumption, but also
that these antibiotic are leading to antibiotic resistant strains of bacteria
in humans. The slightly increased cost of natural hormone and antibiotic
free meat is well worth not having to consume the additional toxins which
can carry very serious side effects.
Consume
at least 6 servings of fruits and vegetables everyday.
Fruits and vegetables are one of our main sources of vitamins, minerals,
fiber, and phytonutrients. There continues to be new scientific studies
that stress the importance of vitamins, minerals, and phytonutrients.
Most of these vitamins, minerals, and phytonutrients can be found their
natural form in fruits and vegetables, in addition they undoubtedly contain
countless healthy compounds that are yet to be discovered. Keep in mind
that a serving of most fruits and vegetables is relatively small, such
as a 1/2 cup of cantaloupe or a 1/2 cup of bell peppers.
Drink
water
Water is needed by virtually every cell in the human body and without
it our bodies shut down after a very short time. Staying hydrated requires
at least eight glasses (8 ounces each) of water per day. This amount does
not include coffee or soft drinks as they contain caffeine which further
dehydrates the body. One of the best ways to make sure you get your required
amount of daily water is to fill a water bottle or two (try
a 32 oz. Nalgene bottle) and drink it throughout the day. This is
a great way to monitor your overall water intake.
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