The modern diet is a vast array of processed and refined food substances. When we consider the levels of saturated fats, cholesterol, sugars and salts present within many of our diets, it’s no surprise that health problems such as obesity, high blood pressure and diabetes are on the rise. These major health conditions can have life changing impacts on your quality and length of life; however by following a number of tips, you can build a stronger, healthier body and not fall prey to these health issues.
1. Supplement your diet with the ‘5 a day’ principle -Fruits and vegetables make up a significant portion of the food pyramid for a reason. They are a heaven for raw nutrients, vitamins and minerals. You should aim to eat at least 5 portions of fruits or vegetables each and every day. One portion or part of your five a day could include a piece of fruit, a handful of berries or a 150ml serving of a fresh and un-concentrated, pure juice. Fruits and vegetables not only supplement your diet with essential nutrients, but they are also a key contributor to your intake of dietary fiber. A healthy intake of dietary fiber is needed to support a healthy digestive system and the regular, healthy contractions of the bowels.
2. Drink at least 8 glasses of water everyday – Water is the essential ingredient for life. It is needed by the cells for correct function and metabolism. All life processes and biological reactions require water, usually as a solvent or reaction medium. Drinking plenty of water keeps your body hydrated and aids the removal and cleansing of the body. Consuming more water can reduce the effects of inflammation, headaches, exhaustion and constipation. Water is also needed to maintain healthy brain and neurological function. If your body is weighed down with toxic substances or waste, waters aids the cleansing out of these agents and reduces the effects that they would have if they remained completely concentrated.
3.Take longer to chew your food properly – By increasing the number of times you chew your food per mouthful, you increase the rate of digestion as the surface area of your food increases, aiding further breakdown. Chewing also allows your brain and metabolism to fall in sync with one another, allowing you to realize more accurately when you are full. We often eat too fast to register this fact, leading to over-eating and weight gain. Chewing your food more also promotes the absorption of nutrients from the food.
4.Consume more organic and fresh produce – Processed foods are chock full of chemical additives, saturated fats and salt, none of which are beneficial in excess portions. Organic food is pesticide free, reducing the chances of irritating your respiratory system and further worsening conditions such as asthma. Organic produce tend to include more vitamins and nutrients due to a lack of preservatives and chemicals used on them during growth and storage. Eating meat and consuming organic dairy products will reduce the chances of consuming animal antibiotics and growth hormones, which may have adverse effects on human health. Opting for fresh produce over a ready-made, processed meal will also be more beneficial to your heart in terms of its cholesterol and salt content, leading to lower chances of developing heart disease and other weight related illnesses such as obesity and diabetes.