The idea that we are destined to fall victim to one of the many chronic illnesses that plague Americans is just not true. Our environment largely determines the food we eat, the water we drink, the air we breathe, and the habits we develop. Through common-sense lifestyle changes, we can improve your health destiny and to help you feel better every day.
1. Fruits and Vegetables -- It's easy to forge to eat daily servings of fresh fruits and vegetables; however, the effort can pay huge dividends. The vitamins minerals, and phytochemicals found in them protect your body from a variety of illnesses. They can act as antioxidants, improving overall general health and even slowing the growth of certain cancers. At Accelerate, we recommend six to eight servings of fruits and vegetables every day.
2. Avoid Sugar -- Elevated blood sugar levels create myriad physiological problems. Consuming large amounts of it results in "glycation" - a process in which sugar in the blood sticks to proteins, hormones, and cells. The resulting damage can contribute to increased vulnerability to diabetes and heart disease. More than 80 million Americans have elevated blood sugar levels - and the number is growing. There aren't many ways you can improve your diet more than cutting down on excess sugar. If you can't eliminate it, at least reduce it by switching to all-natural substitutes, such as stevia.
3. Healthful Fats -- Essential fats are critical for the functionality of the human body. The problem lies in the vast amounts of bad fats - trans fats - that we consume in processed foods found in the typical American diet. Healthful fats, such as omega-3 fish oils and polyunsaturated fats, can improve a number of health areas, including cardiovascular health, cognitive function, and even in the regulation of blood sugar. Work good fats into your diet by consuming nuts, seeds, and healthful oils such as olive oil, and make cold-water fish, such as salmon, part of your weekly diet.
4. Sleep -- Sleep is much more important than we used to think, and most of us aren't getting enough. A good night's sleep not only rejuvenates your body's energy level, it also benefits other less obvious health concerns. Maintaining a balanced immune system, fending off the effects of aging, and keeping your memory sharp all depend on getting good, restful sleep. Lack of proper sleep increases your susceptibility to disease, as was demonstrated in a recent University of Chicago research study that discovered increased blood sugar levels in those with insufficient sleep patterns.
5. Breakfast -- People who skip breakfast are more likely to be overweight and have higher blood sugar levels, both markers for increased risk of chronic disease. So begin each morning with a healthful breakfast that includes ample protein and fiber. You'll not only find it easier to control your weight, you'll have more energy and improved concentration. If your mornings are rushed, find a good protein powder (such as ProGrade Nutrition) that's fortified with vitamins and minerals and contains fiber. Blend it with almond milk or coconut milk for a quick, nutritious breakfast substitute.
6. Water -- Water is a precious nutrient. The average human body is, after all, 57 percent water! Water is also the solvent that flushes impurities and toxins from your system. Keeping cells hydrated is important for proper physiological functions. Drink have your body weight in ounces every day.
7. Stress Less -- You've heard it said many times - stress kills! It's been linked to heart disease, cancer, and a host of other ailments. But what can you do about it? You can't expect simply to ignore life's stresses - the bills will keep coming and the boss will keep pushing, but you can reduce the physical impact stress causes. Exercise, meditation, yoga, and prayer can all help you deal with stress. Also, relax! Take time to smell the flowers along the way.
8. Exercise -- You've heard it a million times and now you'll hear it again - exercise is vital! You need to move your muscles, not only to keep them toned but also because your body releases important chemicals when you do - chemicals that research shows can help reduce the risk of heart disease, cancer, and diabetes. Try to include 20-30 minutes a day of exercise such as walking, jogging, swimming, weight lifting, yoga, or BOOT CAMP!
