By Eileen Renders
It is fair to say that most of us wish to attain health, and another group of our population is striving to become healthier. Although many of us grew up believing our health was all relevant to our genetics, we now know that we can often overcome some of our not-so-desirable genetics through healthier nutrition, and lifestyle changes. As young adults, strong bodies, good looks, and energy are taken for granted. Therefore, as one begins to realize that health, energy, and some of our youthful looks can be sustained, or maintained, where and how to start may not come easily.
We all would be wise to accept some proven advice from experts in the health field to prioritize and list our goals in order of relevance to our health. Too, it is important to note in making huge changes in how we eat, and in our lifestyle, we must begin gradually, or we may become discouraged and fail completely. Another big consideration is our specific health issues. Those diets and nutritional needs are different from those who are dealing with disabling arthritis, or some other health issue. In this article, we will be looking at how to begin to institute healthier changes in our lives and changes that will be lasting and become a part of who we are.
Regardless, of whether we are overweight or not eating healthy, we all need to consider healthier nutritional lifestyle changes, starting with becoming an expert in food shopping. Therefore, initially, we want to ignore foods that come in a box, a bag, or a can. The reason for this is because those are the foods that contain high sodium that causes water retention, raises blood pressure, and more. These foods often contain high sugar content that causes weight gain, putting us at risk for diabetes, or heart disease. The same can also be true for boxed foods containing food colorings, additives, and high sugar, and sodium content.
Begin by selecting fresh vegetables, and fruits, and experiment with plant proteins as this is a healthier way to eat. Those who suffer from kidney disease, however, are often told by their doctors to avoid excess protein intake. My recommendation is to remove the salt shaker from your table, and off of your countertop. Instead, consider Ms. Dash Lemon/Pepper. Sautee your vegetables with onion, pepper, leeks, and tomatoes, and use Extra Virgin oil sparingly. Top with a bit of parmesan cheese.
As we move forward, the following articles will bring more healthy considerations to you for the new healthier you. An easy healthy tip is to take a good antioxidant every day. Antioxidants are substances that have been shown to protect cells from free radicals.
According to the National Institutes of Health (nih.gov), during normal activities, our bodies cells produce highly reactive substances that contain oxygen. Overproduction of these substances can lead to a condition called oxidative stress. Our bodies have preventive and repair mechanisms that regulate oxidative stress pathways. Research has shown that antioxidant enzymes are the most important components of this defense system. Phytochemicals that act as antioxidants may also play a role in helping regulate oxidative stress pathways. And this raises our defense against certain diseases such as heart disease and cancer. These small molecules are the focus of this fact sheet.
Current evidence does not support the idea that antioxidant supplements can prevent cancer. High doses of one antioxidant, beta-carotene, may increase the risk of lung cancer. There is always a risk when antioxidants are taken in high doses.
WebMD states that high doses of Beta-carotene and, or Vitamin E can cause a risk for certain diseases, possibly Lung cancer.
Vitamin C taken in doses of 200 milligrams once or twice daily appears to be a safe antioxidant daily dose. However, we can receive natural antioxidants in the foods we eat. For example; Carrots and Sweet potatoes are good sources of Beta carotene, and many fruits such as oranges are good sources of vitamin C.
Eileen Renders is a retired nutrition counselor, health research writer, author, and publisher with more than a dozen published titles on www.Amazon.com She founded the First Wellness Center in Atlantic County in 1995 and was a provider for Cigna and United Healthcare.
