How Many Mg Of Sodium Per Day For Weight Loss Top 5 Tips to Create Optimum Health

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Top 5 Tips to Create Optimum Health

We all desire good health, but most of us take our health for granted and think that we are healthy because we have no disease. The human body is an amazing machine, which despite the abuse done to it, still works. But optimal health is more than just the absence of disease, it is the gift of living a vibrant, quality life full of energy, free from disease and symptoms, slower aging and the joy that comes from living a healthier life.

First Tip

Drink eight 8 oz. glass of water every day.

Hydrate! Our bodies are basically two-thirds water and without it, we would die. Most of us walk around with mild dehydration which causes lethargy, headaches, constipation, joint problems and others. Drinking water helps rid our body of toxins. Many people mistake thirst for hunger. By the time you feel thirsty, you are already 1-2% dehydrated. Drink at least 8 eight-ounce glasses of water each day and more if you exercise or are in the heat.

Second Tip

Eat a Healthy Diet.

Eating for optimal health focuses on a variety of whole foods. The majority of your daily food intake should be red, orange, yellow and green fruits and vegetables such as broccoli, carrots, mangoes and tomatoes. As well as complex carbohydrates such as beans, brown rice, oats and others. These complex carbohydrates metabolize slowly producing stable blood sugar. Consuming sugar or refined carbohydrates such as white flour, white flour products, white rice, processed foods, bakery items, and desserts etc. will result in a rapid increase in blood sugar levels, thus producing inflammation in the body. Inflammation is now thought to be responsible for diseases such as heart disease, diabetes, osteoporosis, high blood pressure, and arthritis. By avoiding sugar and refined foods and focusing on complex carbohydrates, you will not only eliminate large blood sugar spikes, you will also add vitamins, minerals, antioxidants, phytochemicals and bio-available fiber.

Eating the right kind of good fats will also reduce inflammation in your body. Good fats to add daily are Omega 3 fats and monounsaturated fats. Use olive oil, oily fish such as salmon, sardines and anchovies. If you don’t eat fish twice a week, consider taking a fish oil supplement and a handful of walnuts daily. Flaxseed, olive oil and avocado are other very healthy fats. Limit saturated fat from animal products such as butter, milk and fatty meats. Avoid trans fats because these fats damage the heart. Trans fats can be found in baked goods, fried foods and margarine. Avoid any food products that contain hydrogenated fats.

Most of us use too much salt. Medical experts consider salt to be a contributor to hypertension, stroke, and kidney failure. Watch out for sodium in all foods and eat no more than 2,000 milligrams per day.

Maintain a balance between your food intake and physical activity level. Do not overeat because this not only leads to weight gain but also inflammation in the body.

Third Tip

Exercise For Optimal Health.

Inactive people are at greater risk for cardiovascular disease. Regular aerobic exercise benefits the heart and can increase HDL (good) cholesterol and lower LDL (bad) cholesterol. Strength training is just as important as aerobic exercise for optimal health. The benefits of strength training will reduce your overall health risk from major diseases, make you stronger, reduce your body fat and improve your appearance. The American Heart Association recommends at least 30 to 60 minutes of moderate activity most days of the week. Strength training 2-3 times a week for 30 minutes. Another component of exercise is stretching your body. Stretching doesn’t have to be a huge time commitment. Just 10 minutes a day will increase your range of motion, improve circulation and improve muscle coordination.

Tip Four

Supplements are necessary.

Nutritional supplements, at least, are like insurance. They can protect and improve your health when we fail. It is clear that very few of us are getting the necessary vitamins, minerals, antioxidants and phytonutrients through our diet due to the lower nutrient levels of food due to the use of pesticides, soil depletion, long storage, etc. We are also more inactive and stressed than ever before. We need help to prevent illness and disease and increase energy. Here is a basic daily supplement program for optimal health: High-dose multivitamin and mineral supplement, calcium and magnesium supplement (1200 mg calcium and 600 mg magnesium), B-Complex (50 mg), Vitamin D3 (800 IU), Omega-3 fish oil 3 (1,000 mg), mixed tocopherol Vitamin E (400 IU), Vitamin C (1,000 mg), Coenzyme Q10 (50 mg), Selenium (200 mcg), Zinc (30 mg).

Tip Five

Manage your stress.

Stress is a physical response to situations that require our attention whether the stress is positive or negative. If we think of stress as negative and that stress is chronic, the health implications can be serious. Coping with stress in a variety of ways can help protect you from illness, disease, aging and poor quality of life. Learning to calm our mind and body through various means such as yoga, meditation, breathing, and reducing sugar, refined carbohydrates, alcohol, caffeine and replacing lost nutrients, will allow us to reduce or avoid the negative health consequences of stress.

By implementing these five tips, you will change your life in a profound way. You will have the ability to live not only without illness or disease, you will experience the joy that comes from optimal health.

Lori L. Shemek, PhD, CLC, NC

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