Top tips to stay healthy this year

A simple and very effective way to improve your health is by modifying your diet and not overeating. Studies have shown that people who generally eat fewer calories live longer. The way we eat also has an impact on our health. Eating in a hurry or “on the go” can lead to indigestion and heartburn. The following 5 tips can be used as a good basic start to your health.

1. Regular exercise: This has many health benefits both physically and emotionally. People who exercise regularly have a lower risk of developing depression. If you are new to exercise, start by walking. Even a daily 20 minute walk will make you feel healthier. Exercise has the added benefits of keeping your heart muscles strong, helping you lose weight, keeping your cholesterol low, and making you feel more energetic. Incorporating some form of weight-bearing exercise, such as weight training, will help you burn more calories and keep your bones and joints healthy. If you haven’t trained with weights before, train under the supervision of a qualified personal trainer.

2. Eliminate stress: Stress is one of the main culprits for poor health in the Western world. With all the talk of recessions and a lack of job security, it’s no wonder we are now more stressed than ever. Stress has been linked to numerous illnesses including heart disease, insomnia, migraines, stomach ulcers, and depression. Stress can be controlled in many ways. Some people find exercise to be a good stress reliever. Others may find that yoga, meditation, or just taking time helps them de-stress. There are also certain herbal remedies that can help in the short term. Passiflora and Avena Sativa are two of those herbs that can be taken twice a day for a month.

3. Diet: Eating the right foods in the right amounts is paramount in finding a healthy start. Let’s first look at the foods to cut or at least reduce. Red meat, fried foods, junk food, prepared meals, take-out meals, and processed foods will keep you from reaching your health goals. Junk food, prepared meals, and takeout meals are generally always high in salt and saturated fat. Red meat and fried foods are linked to heart disease and high cholesterol levels.

You would also like to stay away from hydrogenated fats. These are present in fried foods, margarines, cookies, and cakes. These fats are dangerous as they increase your risk of heart disease. Cutting back on coffee and alcohol can have a big impact on your energy levels. Excessive alcohol consumption is linked to a number of health conditions such as high cholesterol, high blood pressure, and weight-related conditions.

Foods that can give you energy and help your circulation include fruits and vegetables, whole grains, and basic oils like olive oil, flaxseed, fish oil, and coconut oil. Incorporating more vegetables and lentils into your diet will also help you lose a little extra weight and benefit your immune system.

Red meat and fats from fried and junk food also produce free radicals in our bodies. These free radicals have been linked to the cause of a number of diseases including diabetes, rheumatoid arthritis, and cancer. Cutting back on carbonated beverages is also a must in your new health plan. These drinks are packed with sugar and consuming them regularly can be detrimental to your overall health. The sugar-free versions of these drinks are actually more harmful, as artificial sweeteners have been linked to a number of diseases including osteoporosis and digestive problems. Water has many health benefits. You should aim for 8 glasses a day (1-1.5 liters). It is important to remember that water is also present in fruit juices, salads and certain fruits.

4. Health supplements. You can easily include some health supplements as part of your daily routine to improve your immunity and overall health. The number one supplement I would recommend is a good quality probiotic. This will provide you with essential good bacteria, which are necessary for a healthy digestive system. Probiotics also help support and boost the immune system. You can take probiotics during the winter months to aid digestion and to help fight winter bugs. The essential fatty acids in fish or flax seed oils are another food supplement that will help your overall health. These essential oils are necessary for a healthy cardiovascular system, brain function, and are great for reducing inflammation in the body. These fatty acids also help maintain healthy joints. Antioxidants are necessary to “clean up” the free radicals that we are exposed to from our diet, our environment, and pollution. Antioxidants are available in many different forms. Some examples are Vitamin C, Vitamin E, Selenium, Acai Berry, Beta-Carotene, Alpha-Lipoic Acid, and Coenzyme Q10. This is by no means a complete list. Antioxidants are also available in certain foods such as berries and colored fruits and vegetables. These supplements must be taken in combination for maximum benefit. You can change the combinations from month to month.

5. Sleep. Good quality sleep is vital to your health. Insufficient sleep is linked to many conditions, including anxiety, panic attacks, depression, headaches, and weight gain. Many people who have trouble sleeping find it difficult to tune out. This can be treated by including some form of exercise in your daily routine or with a “break” before going to bed. Yoga and breathing exercises can also help you relax before bed. There are also some good homeopathic and herbal remedies that can be taken to help you get a natural and healthy sleep. These remedies do not work in the same way as conventional sleeping pills. Homeopathic and herbal remedies work in harmony with the body to provide natural sleep. The following homeopathic remedies are commonly prescribed for insomnia: Coffea, Nux Vomica, Passiflora, and Cocculus. Herbal remedies that used to affect sleep problems are: Valerian, Avena Sativa, Passiflora, and Skullcap. Consult a qualified homeopath, herbalist, or specialized homeopathic pharmacy for specific remedies you may need. Other simple measures to help you fall asleep include leaving an interval of at least 2 hours between eating and sleeping and avoiding caffeine in the afternoon.