10 ways to stop health problems creeping up on you
Long term disease states including diabetes, cancer and heart disease do not develop overnight. Each and every day we are making health-based decisions which ultimately impact on the risk of developing such conditions.
In addition to this, daily health related complaints including fatigue, constipation, bloating, lack of energy, poor libido, painful menstrual cycles and insomnia are all relating directly or indirectly in some capacity to poor lifestyle habits and weight issues.
So, rather than waiting until you need to lose weight, or until you are so tired and stressed that you are forced to reevaluate your lifestyle, here are the top few daily health and nutrition habits that will go a long way in helping you to be at your best, every day, not just tomorrow.
1) Prioritise your food and activity
In general, we are the victims of our food environments, eating what is available when we are so hungry. Healthy people on the other hand are known to plan their food intake religiously and make sure that they have the foods they need on hand that will not only fill then up, but not contribute to weight gain long term.
The same can be said for exercise, you simply have to make time and prioritise it. There will always be an excuse, another job you should be doing or a reason why you need to stop at the service station to pick up a snack but if you are seriously committed to eating well and getting healthier, at some point you are going to have to prioritise your own food and exercise needs.
2) Eat more vegetables
While you may manage to eat half a plate of vegetables a few nights each week, the truth is that you need this amount every day. Establish some regular vegetable related habits such as drinking some vegetable juice each day, or adding carrots, celery and chopped up capsicum to your lunch meal so even if you miss out some night, you managed to include some during the day.
3) Eat nuts each day
Nuts are powerful little numbers and walnuts in particular contain a high content of the long chain plant fats that are extremely good for the heart. Purchase large packs and repackaged them into individual sized portions for a tasty snack or to keep in the car and take the edge off your hunger on the way home from work – remember though, ten nuts is a serve.
4) Only eat food that you love
“Life is too short to eat bad food.” It’s a simple quote but one that makes sense. If you know that processed foods such as cakes, biscuits, pastries and fried foods are packed full of bad fat, preservatives, additives and artificial garbage, why do you put it in your body? If you are craving a fried feast after a big night out fair enough, but eating crap every day for no other reason than you cannot be bothered eating better quality food is a poor excuse. Look after your body and in turn it will work and look better every day.
5) Monitor your weight
Long term weight loss data which tracks those who have lost large amounts of weight and kept it off has repeatedly shown that regularly monitoring your weight to ensure that it does not creep up is crucial for long term weight control. Try and hop on the scales at least once each month so you can make changes before your weight starts to increase.
6) Promote health and fitness to the family
If you want to have healthy kids without food issues or weight issues, you are going to have to be healthy yourself. Children, particularly primary school aged children are constantly modeling behaviours off their parents so if you want them to be active and eat well, you are going to have to do so as well. If you know that you need to make health-related changes at home, have a family meeting and do some planning about ways you can eat better and move more on a daily basis.
7) Eat meals at the table with the TV off
Research has shown that family meals not only help teenagers to perform better socially and emotionally, sitting down as a family to eat dinner without distraction also promotes weight control. Even if you can only manage dinner together as a family once each week, prioritising this meal is a good starting point.
8) Drink green tea
Green tea is packed full of powerful antioxidants which help to protect the body’s cells against damage, and is a great substitute for the large number of cups of regular tea, instant coffee and diet soft drinks office workers drink each day. There is some evidence to show that green tea can also help with fat-burning. Aim for three cups a day, after meals.
9) Get some sunlightWhile not directly related to nutrition, getting enough Vitamin D is crucial for strong bones and optimal mood. Try and get to of the office at least once each day to take a walk, buy some healthy food and get some much needed Vitamin D. Remember, 10 minutes is all you need.
10) Take fish oil
While fresh, oily fish is packed full of powerful omega 3 fats. To get an optimal amount each day, you would need to eat 200g salmon every day. Instead try taking a couple of fish oil capsules each day for the numerous health benefits including reduced blood pressure, inflammation and skin cell health
Learn more at susieburrell.com.au
Read all about it
Up to the minute Twitter chatter
The latest and greatest
Good morning Punchers. After four years of excellent fun and great conversation, this is the final post…
I have had some close calls, one that involved what looked to me like an AK47 pointed my way, followed…
In a world in which there are still people who subscribe to the vile notion that certain victims of sexual…