Take Steps Toward a Healthier Lifestyle. There isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine – good nutrition, adequate exercise, and a daily supplement – and start down the path toward better health.
Plan a Nutritious Diet
The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains, and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt, and added sugar.
- Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings.
- One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal, or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
- The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plant-based protein, or seafood.
Get Regular Exercise
The Department of Health and Human Services recommends an adequate amount of exercise every day. This guide can point to the right amount of exercise to add to your schedule:
- Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days.
- Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories – even at rest.
- It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.
Improving your diet, exercising regularly, taking a daily supplement, and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health, and find more health-conscious tips at eLivingToday.com.
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Health hacks for living life to the fullest
Health hacks for living life to the fullest. It’s hard to keep up with the latest health and wellness trends, especially with so much conflicting information out there. In reality, one way to help navigate which approach to health and wellness is right for you is as simple as understanding the science behind giving your body what it needs — not the latest trends. While many fads may offer positive benefits, what’s most important is much easier to follow than the latest health craze.
Here are easy ways to focus on your health and wellness goals.
The mojo of movement
You’ve probably heard about prolonged sitting every day being bad for your health. In fact, the CDC published guidelines for exercise, recommending adults get 150 minutes of moderate to vigorous exercise per week — minimum. While that could mean 30 minutes a day, 5 days a week, you can also spread the activity throughout the week as you please. According to the CDC, more activity weekly helps lower your risk of diseases like type 2 diabetes and some forms of cancer, as well as helping to control your blood pressure.
Exercise can include anything that gets your heartrate going: brisk walking, running, cycling, swimming, or dancing. Add strength-building exercises a couple of times a week, such as weightlifting (talking to a medical professional is advised before beginning a new exercise program). The best forms of exercise are not necessarily whatever is trending on Instagram, but what you actually enjoy doing, and something that you can — and will — do regularly.
The power of vitamins and minerals
You can help improve your health by getting vitamins and minerals from a healthy diet, vitamin supplements — and the power of the sun. The National Institutes of Health recommends the following vitamins and minerals to help our bodies develop and function normally, including:
Vitamins A, C, D, E and K
B vitamins: B1-6, B12
Minerals: Calcium, Phosphorus, Potassium, Sodium, Chloride, Magnesium, Iron, Zinc, Iodine, Sulfur, Cobalt, Copper, Fluoride, Manganese and Selenium
It’s good to know what foods provide essential nutrients for your body, for example:
Calcium helps strengthen bones and tooth enamel. Calcium is found in dairy products, leafy greens, beans and almonds.
Vitamin D can help increase mineral density and helps to absorb and deposit calcium in your bones, including those that support your teeth. Some dairy products and cereal are fortified with vitamin D, and you can also get it from the sun.
Phosphorus can help protect and rebuild bones and tooth enamel, and helps repair cells and tissues. Good sources of phosphorus are meat, poultry, fish and eggs.
Vitamin A can help support your immune system, eye health, keeping your gums healthy and building tooth enamel. Most foods with vitamin A are orange: sweet potatoes, cantaloupe and carrots.
Don’t forget your oral health
When you’re thinking about your overall wellness routine, put your teeth higher on the list. According to the Mayo Clinic, your oral health impacts your overall well-being, as well as providing signals of health concerns elsewhere in your body.
In addition, if you frequently consume highly acidic food, such as citrus fruits and trendy juice cleanses, that can contribute to the erosion of your tooth enamel. Minerals keep tooth enamel strong and white, but those acidic foods and drinks can dissolve the surface minerals.
It also helps to use a toothpaste specifically designed to protect your enamel. Pronamel Mineral Boost toothpaste was developed to maximize the effects of fluoride to boost absorption of calcium and phosphate into your teeth’s enamel surface for strong, white teeth, while also helping to protect them from sensitivity (with twice daily brushing).
You can still enjoy acidic foods and drinks, if you take preventive measures to safeguard your tooth enamel:
Eating non-acidic food (like cheese) or drinking milk or water afterward
Using a straw
And follow these brushing tactics:
Wait 30 minutes after eating or drinking before brushing
Use a soft-bristled toothbrush
Brush at least 2 minutes, twice a day
Get regular dental checkups every 6 months
Focusing on the basics — not just trends — can help you revamp your lifestyle so you can feel your best.
Take Steps Toward a Healthier Lifestyle
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