Posts tagged with "healthy diet"

Health image by Nicole Salazar for use by 360 Magazine

Starting Your Summer Health Kick

Although you should be looking after your health all year round, most people feel more inspired to go on a health kick as the summer season approaches. It’s probably because the colder time of year makes people want to stay inside and enjoy comfort foods, and overindulging during the festive period can be quite common for most. It could also be because the lighter days can give you a bit of an energy boost, inspiring a little bit more motivation to get up and be active. If you’re ready to shed your winter clothes and feel like you could do with a bit of a healthy boost, here are a few points you should focus on. 

Get into a Good Exercise Routine

As gyms have been closed for months on end, this has meant that a lot of people have fallen out of their usual exercise routines. While going out for runs and doing home workouts might have worked for some, others might not have had the opportunity or motivation to do so. If you want to give your body a boost, you will need to get back into a good routine when it comes to your workouts. If you weren’t much of a gym-bunny, to begin with, and you still aren’t keen on signing up to one, don’t worry. Just find an exercise you enjoy, whether that’s going for an evening walk or taking a dance class. The more fun you make exercise, the greater the chance you will keep it up.

Consume a Healthy Diet

Another issue you might have struggled with during lockdown restrictions is maintaining a healthy diet. As people haven’t been able to go out for meals or stick to normal routines, many of them have been taking comfort in junk foods and take-out. Doing this occasionally is perfectly fine, but if you have been overdoing it you might have noticed some weight gain, or that you’re feeling more sluggish in general. Try to focus on eating a more balanced diet to make yourself feel more energized and to give your body all the right nutrition that it needs. This means plenty of fresh fruit, vegetables, and healthy carbohydrates and fats such as quinoa, sweet potato, avocados, and nuts. You should also make sure you’re eating enough protein as this will help to stay you fuller for longer. Red meat is a good source for this, but there is a lot of protein in salmon, which might be a healthier option.

Keep Hydrated

You need to keep yourself hydrated so your body can function normally. Drinking plenty of water will make it easier to flush out toxins, keep your skin looking great, help to keep you alert, and should help keep headaches at bay. It’s recommended that you aim to drink around two liters of water a day.

Sleep Well

Getting a good night’s sleep is another essential factor in good health. During this time your body can recover and recharge, but if you don’t get enough sleep, you might find yourself craving more sugary and fatty foods to give you an energy boost. If you do struggle to settle down at night, try having a hot shower or bath before bed, or perhaps some meditation to help calm your mind. 

If you want to start feeling healthier this summer, use these simple tips to help you achieve your goals and feel your best.

Mina Tocalini illustration for 360 MAGAZINE HEALTH SECTION.

Reduce Covid Stress

 The millions of infections and hundreds of thousands of deaths that the COVID-19 pandemic has brought globally are creating stress over everything from personal health to employment, lifestyle, and finances. Given these difficult circumstances, it’s more important than ever for people to know about coping mechanisms to better manage stress, protect their immune system, and increase their chances of staying healthy, says Dr. Nammy Patel, DDS, author of Age With Style: Your Guide To A Youthful Smile & Healthy Living.

“COVID is maximizing stress for so many people,” Dr. Patel says. “It has a far-reaching impact into every part of our lives, and if we don’t manage the stress, it severely affects our bodily systems – causing burned-out adrenals, high cortisol, and thyroid issues, to name a few consequences of high-stress levels. Thus, the immune system is lowered, and we are more vulnerable to illness.

“This era we are living in is very traumatic, and it’s very concerning. In dentistry, gum disease, sleep disturbances or apnea, and teeth breakage can all be evidence of stress. Poor oral health, as studies show, can be a gateway to medical issues. People often don’t identify how much stress they’re under, and how it’s affecting them physically, until they actually get sick.”

Dr. Patel has the following suggestions people can incorporate into their daily lives to better deal with stress. 

5 Ways To Cope And Protect Your Health:

  1. Adhere to a healthy diet. While in quarantine or a new normal in which people are spending the vast majority of their time at home, having healthy foods at home and not over-snacking are vital considerations. “We must be more mindful of the foods we put in our bodies,” Dr. Patel says. “Eat as many greens and whole foods as possible. Avoid dairy products as they increase mucus production in the sinus and the chest, leading to lots of sneezing and congestion. The coronavirus enters the nose and makes a home in the sinus, and to increase immunity, it’s important that the sinus and chest are not inflamed. Food prep makes it easier to eat healthy while working from home. Prepare salads and other healthy meals in advance.”
  2. Don’t over-indulge in drinking. “For some people, drinking is the only source of enjoyment during the pandemic,” Dr. Patel says. “And we see people who are isolating having Zoom calls with friends while drinking wine. The problem is that one glass turns into two or more, and with the sugar content of wine, you may wake up during the night. This disturbs sleep, and sleep is when the immune system regenerates. Restorative sleep is essential to our health.”
  3. Take vitamin supplements. “Often, those with adrenal fatigue don’t take in enough essential nutrients as stress increases their body’s nutritional demands,” Dr. Patel says. “To address adrenal and cortisol burnout, take multivitamins in order to get trace minerals.”
  4. Develop a morning ritual. “Deep breathing exercises can be calming and get you out of the hyper state,” Dr. Patel says. “You want to get rid of the ‘fight or flight’ mode and enter the ‘rest and digest’ state of mind.”
  5. Find a stress management activity that works for you. Many people don’t like to exercise, but Dr. Patel notes exercise doesn’t have to be rigorous to be effective. “A type of exercise one enjoys doing at home like walking, running, or yoga goes a long way toward releasing stress hormones,” she says. “And for those who like intense workouts, it’s all good in terms of reducing stress. Another good stress management technique is using biofeedback mechanisms like alpha state meditations to increase immunity.”

“The disruption of daily life by COVID-19 has caused us to rethink many things that we do,” Dr. Patel says. “How we deal with stress needs to be a priority now, and it’s not overly difficult if you develop good daily habits.”

Dr. Nammy Patel, DDS operates a practice called Green Dentistry in San Francisco and is the author of Age With Style: Your Guide To A Youthful Smile & Healthy Living. A graduate of the University of California’s School of Dentistry, she is a leader in the movement to bring environmental sanity and well-being into the dental world. Dr. Patel focuses on helping patients recognize the vital connection between dental health and whole body health.

Follow Green Dentistry: Facebook | Instagram | Twitter | Youtube

Overcoming Chronic Illness

Did you know that 40 million Americans are limited in their usual activities due to chronic illness?

Dr. Bill Rawls, a leading integrative health expert on Lyme disease and other similar/related chronic illnesses, has created a PROVEN 5-pronged approach to overcoming a chronic illness.

As a successful OB-GYN, Dr. Rawls’ life came to screeching halt after he was diagnosed with fibromyalgia in his late 40s. While suffering with the symptoms associated with fibromyalgia (insomnia, fatigue, joint pain) and others suggesting this was something bigger (chest pain and heartbeat irregularity), his research outside of conventional medicine began. Shifting his focus from searching hopelessly for a diagnosis towards health restoration, Dr. Rawls’ new lifestyle practices of adopting a cleaner diet, being vigilant about regular exercise, and studying herbal supplements that have healing properties worked in tandem to reverse his fibromyalgia symptoms – until one summer he suffered a tick bite.

After being diagnosed with Lyme Disease and re-experiencing the same symptoms as fibromyalgia, Dr. Rawls consumed everything he could about using herbs for medicinal use; studied remedies used for hundreds of years, reviewed clinical studies, spoke with other professionals well versed in complementary and alternative therapies, and more. After applying what he had learned to himself and his practice, Dr. Rawls is a living testament to how natural health solutions work and that you can live a symptom-free life.

So what are his proven 5 steps to overcoming chronic illness?

  • Keeping a healthy whole-foods diet
  • Regular exercise
  • Stress management
  • Detoxification
  • Microbiome balance  

Dr. Bill Rawls // NC

Dr. Bill Rawls, MD, is a leading expert in Lyme disease, integrative health, and herbal medicine. In the middle of his successful medical career as an OBG-YN, Dr. Rawls’ life was interrupted by Lyme disease. In his journey to overcome it, he explored nearly every treatment possible – from conventional medicine to a range of alternative therapies. In the more than 10 years since his recovery, Dr. Rawls has helped thousands of patients find their path to healing from Lyme disease and chronic illness. He is the author of the best-selling book Unlocking Lyme, and the Medical Director of RawlsMD.com and Vital Plan, an online holistic health company.