Posts tagged with "diet"

How to Age Gracefully and Prioritise Health

People often think that the phrase ‘ageing gracefully’ is simply a euphemism for accepting your wrinkles and saying no to Botox. However, we consider ageing gracefully to be an entirely different state of mind. It’s about putting your physical and mental health first, without losing your joie de vivre as you enter your senior years. Sure, looks are important, but it’s more vital that you prioritise other things first.

No matter what age you are, your health should always be a top priority. Without great health, you won’t be able to enjoy the things you love the most in life. However, as our bodies get older, we find that we become weaker and that we simply can’t do things as well as we used to. It’s important to train your body whilst you are still fit, so that it can better cope with the challenges that are yet to come.

Nourish Your Body

If you want to feel great, you’ll need to feed your body with great ingredients. This means getting plenty of Vitamin B12, Potassium, Dietary Fibre, Calcium, and Vitamin D. If you’re not sure where to find these, we suggest you opt for a diet with lots of beans, nuts, lean meats, wholegrains, low-fat dairy, as well as brightly coloured fruit and vegetables. If you’re in need of some inspiration, check out these delicious and nutritious recipes.

Move Your Body Everyday

A little bit of exercise each day will work wonders as you get older. Even if you just go for a short walk every evening, get those muscles moving and that blood pumping. Plus, being outdoors will give you a much-needed energy boost. Moderate intensity exercise can help lower your risk of heart disease, diabetes, strokes, and strengthen your bones.

Maintain a Healthy Weight

No matter what age you are, maintaining a healthy weight is of the essence. Not only will you reduce the risk of developing health problems, but you’ll also feel more capable of doing the things you love. If you’re underweight you can increase your risk of fractured bones and become more susceptible to infections. However, if you’re overweight, you could be at risk of high blood pressure, type 2 diabetes, and even some forms of cancer.

Visit Your Doctor Regularly

As we get older, visits to the doctor should become more frequent. Many people refuse to get the help they need as they don’t want to come across as weak during their older years. However, thanks to modern day medicine, medical devices, such as hearing aids, are practically invisible. Similarly, if you suffer from a chronic obstructive pulmonary condition, ask your doctor for the smallest portable oxygen concentrator available.

Keep Your Brain Active

Keeping your brain active and healthy can help reduce the likelihood of cognitive disabilities in old age. It’s important to stimulate your brain on a daily basis. You can do so by eating well and exercising regularly as well as conducting social activities and managing stress levels. It can even be as simple as a game of scrabble with a family member or reading a chapter of your favourite book each night before bed.

Stay in Touch with Friends

Sure, mental and physical health are important, but so is your emotional wellbeing. Humans are inherently social beings, so you should try to maintain a social life as you get older. If you’re not sure where to get started, why not try out a new group activity that can put you in touch with other members of the community. Try joining a book club in your local area or even take up volunteering at your favourite charity.

Ageing gracefully is all about embracing life and powering forward no matter the circumstances. It’s about living in the moment and finding humour in the challenges that are thrown your way. To age gracefully, you must be flexible in both your body and mind. Be open to new things, forgive yourself (as well as others), and be grateful for the life you have lived so far.

This may be easier said than done, however, if you keep a positive attitude, you’re already halfway there. Steer your mind towards the right direction and your body should follow suit. Remember to eat healthy and give your body the nutrients it needs to fortify your body. Get your daily exercise completed without any excuses an help your muscles grow stronger. Follow your doctor’s orders and remember to train your brain as well as your body.

Top Supplements Vegans Need To Avoid Nutrition Gaps

Essential Supplements for First Time Vegans
By: Carolina Schneider, MS, RD, registered dietitian

Plant-based eating continues to grow in popularity, and for good reasons: It is beneficial for human health, more environmentally sustainable, and supportive of animal welfare. A well-balanced vegan diet – one that excludes all animal products – is associated with a lower risk for chronic diseases such as diabetes, heart disease and some types of cancer. Some of the more immediate benefits people experience when switching to a vegan diet include increased energy levels, improved digestion, reduced joint pain and menstrual cramps, and better skin appearance.

Mind the Nutrition Gaps

Switching to a fully vegan diet requires planning and intention, and should be done with the guidance of a health professional. If not done properly, a plant-based diet may result in nutrient deficiencies, which can lead to future health complications. With the rise in vegan food options at the grocery stores and restaurants, there has also been an increase in highly processed, “junk vegan foods” that contain little to no nutritional value. Micronutrients, which include vitamins and minerals, are essential for many body processes such as immune function, energy production, bone strength and heart health.

Although these nutrients are found in wholesome (non-processed) plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, some vitamins and minerals are less bioavailable – or more difficult for the body to absorb – when obtained from plant sources. Therefore, supplementation can be an effective and inexpensive way to prevent nutrient deficiencies. Here are the top supplements vegans should take to avoid nutrient gaps:

Vitamin B12: for energy

Vitamin B12 is essential for energy production, nerve cell function, DNA synthesis, and red blood cell production. Vitamin B12 also plays a role in heart health as it regulates blood levels of the amino acid homocysteine – elevated homocysteine levels are associated with an increased risk for heart disease. A vitamin B12 deficiency can cause fatigue, weakness, constipation, loss of appetite, and in more severe cases, can lead to neurological issues such as numbing of fingers and toes.

Considering that the main food sources of vitamin B12 are animal products such as meat, eggs, fish, and shellfish, supplementation is required. Although some plant-based foods such as cereals and nutritional yeast are fortified with vitamin B12, they are not reliable sources. The recommended dietary allowance (RDA) for vitamin B12 is 2.4 mcg for adults, however, because the body absorbs only a small percentage of vitamin B12 from supplements, 500 mcg is recommended. Older adults should supplement with 1,000 mcg.

Aged Garlic Extract: for heart health

Aged Garlic Extract is a well-studied supplement that supports cardiovascular health. Considering that heart disease is the number-one killer in the United States, being proactive about cardiovascular health is important for everyone, regardless of their diet. The typical go-to supplement for heart health is fish oil, but since vegan diets don’t include fish, garlic supplements are your best bet! This is especially important for those with a family history of heart disease, or those consuming highly processed vegan foods such as ‘mock’ meats, frozen foods and salty snacks. These are high in saturated fats and sodium, both of which negatively impact heart health.

Aged Garlic Extract (AGE) has been shown to improve heart disease risk factors such as high cholesterol, high blood pressure and clogged arteries. The proprietary aging process to make AGE increases garlic’s antioxidant power, removes its strong odor, and concentrates its benefits. In short, the AGE is far more potent than raw garlic. In fact, you would have to eat up to 28 garlic cloves to get these same benefits, which is not realistic nor recommended as it can cause digestive discomfort. Kyolic Vegan Aged Garlic Extract is ideal for vegans because this formula is free from animal ingredients or byproducts. Many supplements contain animal ingredients such as gelatin (from animal skin and bones) and beeswax to

encapsulate the nutrients, so it’s important for those following a plant-based diet to read the supplement labels carefully. The health benefits of Kyolic AGE have been supported by more than 900 published scientific papers. It is also easy to consume, odorless, and leaves no aftertaste.

Calcium: for bones and teeth

Calcium is an essential mineral responsible for bones and teeth health. This is because calcium is a major component of bones, giving them strength and structure. It also plays an important role in muscle contraction, blood clotting and regulating normal heart rhythms and nerve function. Calcium is especially important for vegans as research has indicated plant-based eaters to have weaker bones and be at a higher risk for bone fractures.

Plant-based sources of calcium include leafy greens, legumes, nuts, seeds and fortified plant milk. Although some of these foods — such as kale — are excellent sources of calcium, you would have to eat 10 cups of kale to meet daily calcium requirements. Additionally, because vitamin D is essential for calcium absorption, those with low vitamin D levels may not retain the calcium from food.

The RDA for calcium is 1,000 mg for adults and 1,200 mg for women age 50 and older and men age 71 and older. Because calcium is best absorbed when taken in small amounts, a 600mg calcium supplement is recommended twice per day. However, most calcium supplements are made from animal sources, so vegans should look for plant-based calcium, which is usually sourced from algae, such as red marine algae.

Vitamin D: for immune support

Vitamin D is a fat-soluble vitamin that supports the immune system by enhancing the function of immune cells, which help the body fight disease and infection. Vitamin D also helps the body absorb and retain calcium and phosphorus, both of which are critical for bone health. Finally, vitamin D plays a role in reducing inflammation and the risk of infection.

Plant-based foods such as fruit juices, plant milk and cereals can be fortified with vitamin D, but these are not reliable sources. For example, you would need to drink 6.5 cups of vitamin D-fortified plain milk each day to meet the minimum daily requirement. Non-food sources of vitamin D include sunlight, which the

body is able to convert into the active form of the vitamin. However, prolonged sun exposure is associated with an increased risk for skin cancer and therefore should be limited.

Vitamin D supplementation is a much more effective way to meet daily requirements when compared to foods and sunlight. In fact, it is estimated that about 40% of the U.S. population has a vitamin D deficiency. Most vitamin D supplements are inexpensive and easy to swallow because of their small size. Although the current guideline for vitamin D is 600 IU per day, a growing body of research suggests that 2,000 IU per day is beneficial for supporting the immune system.

Beyond Supplements

Those who are interested in transitioning to plant-based eating should do it with the guidance of a registered dietitian, to ensure the diet is balanced and meets all the nutritional requirements. Consuming a nutrient-dense vegan diet that includes a variety of foods is an excellent way to improve health markers and lower the risk for disease. However, supplementation can provide a baseline for those starting on their vegan journey, helping them avoid nutrient gaps and potential risks associated with a vitamin or mineral deficiency.

Biography:

Carolina Schneider, MS, RD is a registered dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, plant-based diet for her entire adult life. Her experience, combined with her passion and knowledge, equip her to help others better understand the nutritional benefits of food and how to incorporate them into their everyday lives. Originally from Brazil, Schneider is fluent in Portuguese, English and Spanish. She received degrees in journalism and public relations, which have given her the foundation to become an educator and influencer on the plant-based lifestyle. She frequently posts nutrition tips and recipes at “Carolina the Green RD” on Instagram. Schneider obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.

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6 Common Misconceptions about Probiotics

Many people tend to have mixed reactions to probiotics because of a few myths and misconceptions surrounding them.

Today the market is flooded with an endless variety of supplements which can create confusion in consumers.

Probiotics are available in almost every pharmacy and most grocery stores since they have become a popular addition to people’s diets.

However, they are often advertised incorrectly which can result in people receiving incorrect information about them.

1. I Get Enough Probiotics From My Diet

Most people tend to think that certain food items in their diet like yogurt are good sources of probiotics. But this is not always the case.

The bacteria used in the production of yogurt is usually cow bacteria which doesn’t stay in your gut and leaves your body when you excrete.

Many yogourt brands include ‘live and active’ cultures in their ingredient list but this isn’t true all the time.

For yogurt to be classified as probiotic, it must contain clinically tested probiotic strains of live bacteria which are still alive by the expiry date.

Other fermented food items like Sauerkraut and Kombucha are made using live and active bacteria. However, these items usually go through a long shelf life period before they reach consumers and the bacteria will already be dead by then.

If some bacteria do manage to reach your stomach, the acidic environment may prevent them from being fully effective in your body.

For this reason, food items that are considered ‘probiotic’ cannot be trusted to give the same results as probiotic supplements.

2. Probiotics Are Necessary Only If I Am Taking Antibiotics

People who are prescribed antibiotics are usually recommended to pair them with probiotics.

This is because they help prevent conditions like diarrhea, and secondary infections, ease symptoms of irritable bowel syndrome and restore your gut microbiota.

However, the statement that probiotics are only useful if you are taking antibiotics is false.

Several other factors can affect the useful bacteria in your body, some of them being unhealthy eating habits, consumption of alcohol, stress, smoking and certain physical activities.

These lifestyle habits not only affect the bacteria in your gut but the ones in your mouth as well. A lack of helpful bacteria can lead to oral conditions like cavities and plaque buildup.

Taking good quality probiotic supplements can help replenish this bacteria and help improve your dental health.

Smile Brilliant has some of the best quality dental probiotics tablets on the market which are designed to replenish healthy bacteria in your mouth for healthier teeth and immune systems.

Their tablets are backed up with clinical research and specially formulated to support the oral microbiome.

3. All Probiotic Supplements Are The Same

This is a very common conception about probiotics which is not true.

Different probiotic supplements will offer different combinations of beneficial bacteria which are strain-specific and disease-specific.

For example, certain probiotic supplements are curated to help treat a certain condition that other probiotic supplements might not be effective in treating.

Some probiotic supplements contain only a single strain of bacteria while others may contain a combination of different strains.

4. Probiotics Should Be Refrigerated

Not all probiotics should be refrigerated.

The manufacturing process will determine whether a certain probiotic product should be refrigerated and if required, it will be specified in the storage instructions.

However, it is recommended to keep all probiotic products in a cool and dry place since many probiotic strains of bacteria cannot tolerate heat.

5. Probiotics Can Help Prevent Colds

There is very little evidence to suggest that probiotics can help in the effective prevention of colds.

Although many people have experienced a reduction in severity and duration of colds while taking probiotics, there are no verified high-quality trials to prove this.

6. Probiotics Which Have More Bacteria Are More Effective

Just because a probiotic product lists a higher number of bacteria compared to other probiotics doesn’t necessarily mean it is more effective.

Certain strains need lower amounts of bacteria to work more effectively.

Instead of focusing on the number, pick a probiotic product backed by clinical studies.

Conclusion

Probiotic supplements can have several health benefits, but there may be some contraindications. Make sure you research your particular condition to find out which kind of probiotics are best suitable for you. Avoid relying on unverified sources while making a purchase decision.

Tips to Take Your Cooking to the Next Level

If there’s one thing that most people can agree on, it’s that cooking is a lot of work. But for some, the satisfaction of creating a delicious meal is worth all the fuss and mess. They enjoy experimenting with different herbs and spices and nothing is out of the question when it comes to trying new dishes. If you fit into this category and you’re here with the hope of taking your cooking skills to the next level, we’ve got you covered.

Always Use Fresh, High-Quality Ingredients

In order to make the best tasting food, you need to use fresh, high-quality ingredients. This means buying produce from local farmers markets, or getting meat and seafood from a trusted butcher or fishmonger. When you choose fresh ingredients, the flavors are much more intense and the food will be more nutritious too. It’s a win-win.

Expand Your Horizons

One of the best ways to learn about new types of dishes and forms of cooking is to travel. That’s right; now is the best time to jump on a plane and go to a country that’s famous for their culinary delights. Even if you don’t have the cash up front, loans are always an option and trust us when we say that you and your palette will have the experience of a lifetime. The trip will be worth every cent. Imagine sitting in Rome eating authentic rigatoni carbonara as the sun sets. Or sipping some chicken pho on a busy side street in Vietnam? Or enjoying some huevos rancheros for breakfast on a beach in Mexico? Sounds like a dream, right?

Get Organized

If you want to be efficient and make the most of your time in the kitchen, you need to be organized. Start by creating designated workspaces for certain tasks. You could have a section for prep work, one for cooking, and one for cleaning. Next, organize your cooking utensils and ingredients by type. Doing so will make finding what you need super easy and you’ll never have to fumble in a drawer for a potato peeler again. For pots and pans, group them according to the size. Get a storage box for appliances that you want to keep but rarely use and stick a label that lists the contents on the outside of the box. It’s the simple changes that will make a big difference to your workflow.

Plan Your Meals in Advance

If you’re like most, you probably don’t have a lot of time to spend in the kitchen each day. If so, planning is key especially if you live a clean lifestyle and want your meals to reflect that. Not only will being prepared help you save money, but it will also help you stay healthy and organized. The best way to plan your meals is to create a weekly menu. This way, you’ll know exactly what you’re going to cook each day and you won’t have to waste time deciding what to make. You can find plenty of recipes online or in cookbooks, or you can come up with your own ideas. Once you’ve created your menu, make a grocery list based on the ingredients you’ll need. In time, you’ll build up a supply of different spices and essentials and you won’t have to go to the store as regularly.

How to Lower Your Cholesterol Naturally

Cholesterol is discussed so frequently, and sometimes flippantly, it has become somewhat of a medical buzzword. To some, it may seem like a nonconsequential item and for others it is one of bigger deals floated across their plate. The reality is that cholesterol is worth both understanding and managing well in order to maintain a healthy lifestyle. Like with anything involving the world of science and medicine, there is always more than what meets the eye. For example, with cholesterol, there are actually good and bad kinds of it. A fact like this makes it immediately apparent that taking the time to educate oneself on the ins and outs of the fat within human blood is wise. Bill Gates, the founder of Microsoft, put it best, “The human body is the most complex system ever created. The more we learn about it, the more appreciation we have about what a rich system it is.”

There are more than a few ways of lower said bad cholesterol naturally. In order to gain insight on these practices, we spoke with people who have experience doing so.

Dietary Changes

Chris Vaughn is the CEO of Emjay, a brand offering the delivery of marijuana products. He suggests making some adjustments to the types of food consumed regularly.

“The long and short of it is the food digested by the stomach winds up in the bloodstream. Seeing as an overabundance of fat, or cholesterol, in the bloodstream poses a litany of issues, it stands to reason you should be filling your stomach with foods which will benefit your bloodstream. These are things such as beans, oatmeal and fruits. You should also be sure to remove food from your diet which adds saturated or trans fats as they’re the number one source of high cholesterol. It’s easier said than done but your body will thank you in the long run.”

Exercise

Physical activity promotes healthier blood flow which high cholesterol is responsible for harming. Lifeforce is a business providing subscribers the ability to understand and improve their body like never before. Their Founder, Joel Jackson, advises being proactive about fighting off that high cholesterol.

“When we look at the science of cholesterol, there are two basic terms to understand, HDLs and LDLs, or high-density lipoproteins and low-density lipoproteins. Simply put, HDLs are healthy cholesterol while LDLs are not. One of the most direct ways of influencing the count of these two lipoproteins is exercise. The good news for everyone is that it doesn’t take much – even just a couple of hours each week will cause a noticeable rise in HDLs paired with a reduction of LDLs. When you think about everything else exercise can do for you on top of this, it would be foolish to make it part of your routine.”

Be Intentional and Patient

Greater Than specializes in hydration for pregnant women. Their Chief Marketing Officer, Bryan Alston, considers it necessary to approach any high-cholesterol with mindfulness.

“It’s incredibly important to realize that for any recognizable changes to take place in the body, time must pass. Along similar lines, no real change will take place if a person sits in complacency hoping their situation comes to pass. If you’re dealing with high cholesterol, these are the two important ideas to keep at the forefront of your mind as you work towards health – Intentionality and patience. It’s hard work to return and stabilize your cholesterol at doctor recommended levels. And, it doesn’t take place overnight. I’m certain these two realities will become frustrating at some point but I urge you to continually push through.”

Stop Smoking

Natalia Sadowski is the Director of Aesthetics of Nourishing Biologicals, a brand offering skincare products. She cautions others against the continued use of tobacco products.

“Nobody said that getting healthier was going to be a walk in the park or even easy for that matter. The same can be said about giving up smoking. But, as most are well aware, both are beneficial to ourselves. This is especially true of smoking as it relates to high cholesterol. Nicotine in the body sends a rush to the heart, causing it to work harder while also slowing down the flow of blood throughout the rest of the body. Both of these things hinder your body’s ability to both process and eliminate good and bad cholesterol.”

Take a Break

Running any system at one hundred percent capacity all the time will result in a decrease in productivity accompanied by a shorter life span. This is true of the body as well. Nue Life is a business providing mental health assistance paired with psychedelics. Their Co-Founder and CEO, Juan Pablo Cappello, proposes being cautious of this.

“There are so many different causes of stress that if I sat here and named them all we may never leave. Regardless of who you are or what you do, you’ve experienced stress. Are you aware that higher levels of stress induce higher levels of cholesterol? That means it’s up to you to take a break and relieve some of that stress. If you don’t, you’ll only continue to compound both problems. High stress is one thing, high cholesterol is an entirely different beast.”

Focus on Weight Loss

Zizi specializes in an at-home kit to help lower cholesterol. Their Co-Founder, Reece Kresser, believes shedding any excess weight could be more impactful than one might imagine.

“If we think about it logically, a person with a larger body mass will require more effort to move blood throughout their body as there’s more area that requires coverage. If that person can healthily focus on weight loss, they’ll see a significant difference in their cholesterol levels. Think of it this way, if said person is spending less energy on blood movement, they’ll have more energy to identify and dispose of any cholesterol. Overall, it’s a win across the board so go the extra mile here. Ideally, your body will be around for a long time and treating it right is how you ensure it’s ready for that.”

With only one body meant to live for 70 or so years, it is critical to get ahead of the health curve. Actress and musician Jennifer Hudson spoke to this, “Gaining control over your health and well-being is one of those times in your life that you get to be completely selfish and not feel bad about it. If you want to meet your goals, you have to make it about you. You have to make it work for you and you alone. Anything less is a setup for failure.”

Minerals And Vitamins That Help With Weight Loss, Say Experts

More than half of the world’s population is suffering from weight gain. This is due to people adopting unhealthy lifestyle habits. The reason is directly linked to people suffering from weight gain. The people who are seriously willing to lose weight and want to see real change happen should start as early as possible.

Don’t become submissive to what’s happening, and adopt healthy lifestyle habits to help your body overcome the real problem. Healthy living demands a healthy body weight, and you can get that through dietary supplements. A healthy diet will help you burn body fat and calories. You need to maintain a healthy metabolism to promote weight loss.

You need to keep a watch on your daily calorie intake and keep in mind the amount you take, as the body’s energy production should not be hindered. Foods that increase metabolism and burn fat should be your priority food. Certain vitamins and minerals can also help you with weight loss.

Minerals And Vitamins That Help With Weight Loss

Foods are rich in vitamins and minerals that refill the lost reservoirs crucial for healthy living. Weight loss diets can be strict at times and can make you deficient in essential nutrients that can further cause problems.

You can add vitamin and mineral supplements to fill the deficiency gap. Supplements for weight loss are other add-ons critical to your diet to help you lose weight. Blanca Garcia, RDN doesn’t recommend you completely rely on such supplements, achieving visible weight loss results also takes a combination of a healthy diet and exercise.

Vitamin B

Vitamin B can be your door to healthy weight loss. It is essentially linked to metabolism that promotes weight loss. To have a good metabolism, you need to maintain lean body mass. This vitamin helps the body create energy by metabolizing carbs, fats, and proteins, which further helps in energy expenditure.

You can get a sufficient quantity of vitamin B from a balanced diet. The food sources rich in this vitamin are lean meat, whole grains, fortified milk, and potatoes. Obese adults should never forget to make it an essential part of their effective diet plan.

Iron

Iron is one of the essential minerals required by the human body. It is involved in transporting oxygen into the body via red blood cells; this process helps in fat oxidation. Some weight-loss diets can be iron deficient, but it’s a vital part of the diet. It helps in utilizing the stored energy and prevents fat accumulation.

Iron deficiency can lead to weakness, anemia, and fatigue. Your diet should have Iron insufficient amount of iron to meet the body’s needs. It not only protects the body from diseases but also helps improve metabolic parameters.

Vitamin D

You don’t need to buy all the vitamin D; it’s entirely free and available in abundance. The reason people today are highly deficient in vitamin D is due to a lack of outdoor activities. You should at least spend some time in the sun to enjoy its beauty and also grab some vital vitamin D from it.

Serum vitamin D can be challenging to get for people living in areas where seeing the sun is a big deal. In both cases, you can use Vitamin D supplements so that your body always maintains an adequate amount of it. Low vitamin D levels are typical among people suffering from weight gain. A healthy diet includes sources of vitamin D such as tuna, Salomons, and egg yolks.

Vitamin C

Most vitamin C food sources are linked with losing weight. It is one of the specific vitamins that genuinely helps in weight loss. This potent vitamin gives a boost to metabolism and energy levels as well. Lemon is rich in vitamin C.

You can add lemon to your green tea extract, another weapon to lose weight faster. It includes broccoli, capsicums, oranges, and lemon. It is one of the best vitamins for weight loss for females.

Green Tea

Herbal solutions may include green tea supplements, which can aid in cutting off metabolic syndrome. It is rich in polyphenols that are responsible for reducing inflammation. It is source rich in epigallocatechin-3-gallate(EGCG). Catechins are antioxidants present in green tea and can help fight cancer.

This can be your potential medicine that can work better than the following supplements. Green tea extracts are rich in vitamins that give you energy.

Are Weight Loss Pills Worth Your Money?

Yes, weight loss pills are safe and worth the money. Diet and exercise are a good start for weight loss, but diets can restrict some essential nutrients and make you deficient. You need to have a balanced diet that fulfills all the body’s needs. You should give weight loss pills a try if you feel that your body suffers from deficiency.

The road to weight loss is not easy, but it can be achieved with proper planning. If you have plans to use these pills, go for the ones high in natural ingredients. Consult your doctor if you are suffering from problems related to high blood pressure and cardiovascular issues, according to Healthcanal.com.

Conclusion

Obesity is the most common cause of the health issues triggering type 2 diabetes, stroke, cancers, and the risk of cardiovascular disease. Still, you can combat such problems by making your diet rich in vitamins and minerals. Choose a healthy lifestyle, stick to it, and make it your everyday habit. A healthy lifestyle will help you combat many diseases that can come your way in the future.

Eleven Tips for Good Brain Health

Your heart may pump blood through your body, keeping you alive, but the brain is what makes you uniquely you. As we age, our brains get older too and will decrease in size and function. By taking action now, you can reduce your risk factors for more rapid aging. Healthy habits can also lower your risk of mental health problems, stroke and dementia.

Exercise Regularly

Working out increases blood flow to your brain and can boost the size of your hippocampus, which shrinks as you age. Getting some form of movement for 30 minutes a day can drastically improve your memory and cognition.

Studies have shown benefits from most types of exercise, including aerobics, weight training, yoga, pilates, tai chi and dancing. If you don’t have the time or ability to complete a full workout, start small and break your movement into chunks throughout the day.

Schedule Yearly Exams

Yearly check-ups with your primary care doctor can catch any number of health-related issues. During your appointment, you may undergo a brief neurological exam to assess your balance, mental stability, muscle strength and reflexes. Any problems with these signs or your vitals would tip your provider off to a more significant problem and hopefully get you the early intervention you need.

Watch Cardiovascular Health

Heart conditions can negatively impact brain health. High blood pressure, cholesterol and blood sugar are risk factors for dementia and other cognitive problems associated with aging. Also, blood clots keep oxygen from getting to parts of the brain and can cause a stroke, which can lead to permanent damage or death.

Regular checkups with your primary care physician and cardiologist can help you gain control over cardiovascular problems.

Get Quality Sleep

One of the best things you can do for your brain is to give it time to repair itself. While you sleep, your brain clears out toxins that can cause Alzheimer’s and dementia. It also converts short-term memories into long-term and clears out any unnecessary information. Getting 7-9 consecutive hours of sleep at night also improves cognition, focus and mood.

To get the best night’s sleep, don’t eat stimulating foods within a few hours of bedtime, turn off electronics an hour before bed and have a consistent nighttime routine designed to help you wind down and go to bed at the same time each night.

Quit Smoking

Smoking negatively affects many of your body’s systems, including your brain. Smokers are more likely to suffer a stroke, dementia and cancer and tend to have more rapid age-related brain volume loss.

The good news is quitting can reverse these adverse effects. Within 5-15 years, most of the increased risks level out with nonsmokers. Stopping this habit as soon as possible limits the potential for severe and lasting health problems.

Protect Your Head

Accidents happen, which is why you need to take extra safety precautions. Head trauma doesn’t even have to cause a concussion to be detrimental to your overall brain health. If you’re in an accident, doctors will perform a diagnostic to check your mental capabilities. Taking a little extra time to buckle your seatbelt or put on a helmet can help you prevent serious head injury and loss of brain function.

Early signs of brain injury include blurred vision, fatigue, nausea, confusion and problems with balance and coordination. Repeat head injuries worsen these problems and can lead to long-term brain problems, including impaired cognition and memory loss.

Limit Alcohol Intake

Compulsive or binge drinking can lead to severe brain health problems. Heavy alcohol consumption changes the brain’s chemistry almost immediately, with slurred speech, decreasing coordination, slow reflexes and lowered inhibitions.

Over time, the chemical changes add up and cause permanent brain damage leading to stroke, poor blood flow to the brain, decreased brain volume, memory problems and mental health issues.

Eat Brain-Healthy Foods

Studies have shown following the Mediterranean diet correlates with a lowered risk of dementia and Alzheimer’s. This way of eating focuses on whole foods, lean meats, healthy fats and plenty of seafood. Healthy fats are a key ingredient for brain health, improving cellular function and keeping it younger for longer. Extra-virgin olive oil, walnuts and fatty fish are just a few great choices.

Foods rich in antioxidants help fight inflammation and improve brain health. Some powerhouse options include blueberries, pumpkin seeds, broccoli and dark chocolate.

Learn Something New

When learning a new skill or improving an old one, your brain creates new connections between cells. These pathways make it difficult for brain disease to work its way in. Engaging your brain and stimulating it builds “muscles” like weight training for our bodies.

Doing a daily crossword, playing a strategy game and reading are easy ways to get your brain working. Stimulating conversations is another good one. Also, you could pick up a new hobby like cooking, gardening or rock climbing. If you have the resources, learning a new language is highly beneficial.

Make Time for Friends and Family

Spending time with a close circle of friends and family can help combat depression, which is known to impact the way your brain functions. Also, socializing stimulates blood flow to different areas of the brain. Chatting with friends could keep your mind young and strong.

Simply talking to and seeing a loved one can help improve your mental and brain health. However, if you want to get the largest benefit, combine socialization with an activity to enhance your brain’s strength. To meet new people, you could join a club or organization that matches your interests or spend some time volunteering.

Manage Mental Health

Your mental health can affect your daily life and your long-term brain health. Everyone deals with stress from time to time, but chronic stress leads to inflammation that can cause permanent brain damage. Combat this by seeing a doctor or therapist in combination with meditation, journaling, yoga and slow outdoor walks.

Depression and anxiety literally change the size of parts of your brain. Depression alone causes the hippocampus to get smaller, which reduces your ability to remember things clearly. Prolonged untreated depression is a risk factor for Alzheimer’s. Depression and anxiety together increase the size of the amygdala, which is responsible for your fight or flight response and emotions, making you more likely to experience panic attacks and other panic disorders.