Posted on

What Can I Do For My Health Today?

We all know the reality is that achieving major health and fitness goals doesn’t happen overnight. It takes commitment and effort to see results in the long run. However, little changes we can implement today can make a big difference over time. We’ve compiled a list of simple (yet significant!) things you can do to improve your health and wellness today.

  1. Drink More Water – Being properly hydrated can have an immediate effect on health. According to care2.com, drinking enough water eliminates body aches and pains, headaches, and fatigue.
  2. Increase Your Soluble Fiber Intake – This type of fiber found in apples, oats, beets, chia seeds, and barley reduces cholesterol and improves heart health, as shared by onegreenplanet.org. More immediate effects of taking in more soluble fiber include regulated digestion and blood sugar levels.
  3. Hug Someone – Taking care of your health means all aspects of your health – physical, mental, emotional, and spiritual. In that vein, you can experience an immediate boost of a feel-good hormone called oxytocin when you hug someone you care about. Bodyandsoul.com says a big bear hug “also reduces the levels of the stress hormone cortisol in our bodies.”
  4. Wash Your Hands – Practicing good hygiene by washing your hands regularly is your best defense against the spread of germs, making sure you stay cold and flu free. Proper hand washing means lathering up with soap and water and rubbing for about 20 seconds.
  5. Be Mindful of Your Posture – By making sure you are sitting and standing up straight throughout the day, matador.com says you are making instant improvements in your respiratory and digestive functioning. Over time, good posture alleviates muscle tension as well.
  6. Have an Attitude of Gratitude – Practice by writing down one thing each day in a journal that you are grateful for. According to psychologytoday.com, gratitude is linked to improved well-being, mental health, and happiness.
  7. Bulk Up Your Breakfast with Protein – Start your day with eggs or a whey protein smoothie instead of your usual bagel or muffin. Naturopathic doctor Natasha Turner says on chatelaine.com that protein at breakfast increases your metabolism and energy, and reduces cravings for simple carbs later in the day.

Now you have a list of 7 ideas that you can implement to transform your health immediately! Try one every day this week and let us know how you feel!

Posted on

How Vital Are Vitamins?

Do you take vitamin supplements to support your health? At Fitter Healthier Life we believe that natural foods  are the best sources to get the nutrients we need, but we recognize that sometimes we may need to supplement our diets. According to Health.com, ensuring that your body is getting the right vitamins and minerals may reduce risk of health problems such as cancer and heart disease. Since this is the case, this is definitely an important topic to spend some time on to live fitter and healthier. In this post we are looking at some of the most common vitamins and minerals, and  which ones are the most necessary in pill forms vs. in their natural forms (ie fruits and veggies). Disclaimer: this post is not intended as medical advice. Please follow your physician’s recommendations first and foremost and be sure to direct any questions about your own supplements to your doctor or pharmacist.

  • Vitamin C: This is one of the most popular vitamin on the market and is often touted for a multitude of benefits. While vitamin C is safe to take as a supplement, Steven Salzberg points out on Forbes.com that taking too much (over 2000 mg per day) can cause kidney stones and other complications.

What to eat to boost your vitamin C intake: citrus fruits, berries, green peppers, broccoli

  • Vitamin D: Also known as the sunshine vitamin, this helps with calcium absorption and supports bone, lung, and cardiovascular health. Many people can get enough vitamin D by having sun exposure on bare skin for about 10 minutes several times a week, as per medicalnewstoday.com. Older adults as well as people with darker skin or those who do not get enough sun exposure may need to add a supplement.

What to eat to boost your vitamin D intake: fatty fish, fortified dairy products

  • Vitamin E: While vitamin E has benefits for healthy skin and hair, research sited on greatist.com cautions against using supplements. Elevated vitamin E levels can seriously impact health as it may increase the risk of heart disease and prostate cancer. Most people get plenty of vitamin E in their daily diets and do not need to add more.

What to eat to boost your vitamin E intake: dark leafy greens, wheat germ, eggs, nuts and seeds

  • Betacarotene/Vitamin A: Betacarotene is an antioxidant that is converted to vitamin A in the body. It supports healthy immune functioning, healthy vision, and good skin. Though more research is needed, recent studies documented on healthline.com suggest that too much vitamin A may be bad for bone health and may increase the risk of lung cancer and heart disease in smokers. For this reason, try to get your betacarotene from foods rather than pills.

What to eat to boost your vitamin A intake: dark leafy greens, sweet potatoes, carrots. 

  • Calcium: Calcium is crucial for bone health and to prevent osteoporosis as we age. Research shows that supplements are not the best way to get your calcium needs met though, so try to stay away from them unless you don’t eat any of the foods that contain it (or by your doc’s recommendation of course).

What to eat to boost your calcium intake: milk, yogurt, cheese, tofu, kale

  • B Vitamins: B6 and B12 are important for a variety of healthy functions. Dr. Whitaker says of B-complex vitamins on his site, “clear toxins from the body, facilitate enzymatic reactions required for detoxification, and keep the liver and other organs in tip-top shape.” The NIH suggests that complications are possible from taking B supplements long-term, so people should aim to get this vitamin through food sources.

What to eat to boost your vitamin B intake: poultry, fish, eggs, milk, soy beans, lentils, oatmeal, rice, spinach, asparagus, eggs, avocado

Continue to eat vitamin-rich foods for a complete diet! Have a question or want to leave a comment – please feel free to do so below.