20 Great Health Tips

There are so many health tips and advice given to live a healthy lifestyle.  Here are twenty easy to live by health tips.  Learn to take care of yourself with these twenty tips for healthy living if you want to have a long, healthy, vibrant life.

1. Eat lots of fruits and vegetables.

They are full of fiber, vitamins, minerals, antioxidants and other essential phytonutrients that protect against disease.

2. Avoid starches and sugars (gluten)

Bread, cereal, pasta, rice, desserts and others wreak havoc with your blood sugar causing cravings and contribute to obesity, diabetes and heart disease.

3. Have a moderate sized serving of protein with each meal.

Skinless poultry, fish and lean beef (preferably without hormones or anti-biotics) fill you up and help with weight control.

4. Include wild salmon and other fatty fish in your diet a couple times per week.

Fatty fish are nature’s best source of omega-3 fatty acids which help reduce inflammation, nurture the brain and protect against heart disease.

5. Curb your consumption of fried foods and other unhealthy fats.

Deep fried foods are a nutritional landmine, loaded calories and trans fats.( the most harmful fat known to science)

6. Go easy on the processed and packaged foods.

Most packaged or processed foods are nutrient deficient and loaded with preservatives. Frozen peas or blueberries are better choices then toaster pastries, Kraft mac and cheese or frozen, breaded chicken nuggets. Try shopping on the outsides of the supermarket avoiding the aisles.

7. Do not over eat.

Beware of monster portions at local restaurants and in prepackaged foods. already loaded with calories there is no need to overindulge too. Many contain twice the calories as they did 25 years ago.

8. Exercise regularly.

30 minutes  of moderate physical activity most days of the week is imperative for health and longevity. No one is so busy they can not carve out 30 minutes a day for their health.

9. Include strength training.

We lose more then 6lbs. of muscle each decade after our 20’s and it can only be restored with weight training. Lean muscle increase our metabolism helping with weight control and improves our strength and stability.

10. Maintain your ideal weight.

Understand your body type and know your ideal weight. Obesity is on the verge of taking over fro smoking as the leading cause of preventable death and disability.

11. Drink a minimum of 1/2 your body weight in ounces of pure water each day.

Staying hydrated is important for flushing toxins out of the body, maintaining proper digestion and bowel movements, curbing your appetite and helps you burn calories. It is also important in keeping the body in an alkaline state which helps stave off disease and inflammation.

12. Get a good night’s sleep.

Inadequate sleep a couple nights in a row and we are functioning s if we are legally drunk. Lack of sleep will lead to fatigue, memory loss, poor circulation and increased risk of obesity, diabetes and heart disease.

13. Take a quality multivitamin and multimineral supplement every day.

Even if you eat right, meaning fruits and vegetables. The store bought fruits and vegetables do not have the same nutritional content that they did 30-40 years ago. A quality supplement is a cheap insurance to ensure your body gets what it needs to stay healthy.

14. Look for alternatives to prescription drugs.

Prescription drugs kill a minimum of 106,000 people per year when taken as directed. (what about the ones that were not taken as prescribed) For each drug there is a natural alternative with equal effectiveness. Most drugs are developed through research of natural compounds found in nature to mimic their action.

15. Don’t smoke

Lung cancer, heart disease, osteoporosis, erectile dysfunction, wrinkles, premature death etc. need more reasons!!!!!

16. If you drink, drink alcohol moderately.

A drink or 2 per day helps lower risk of heart disease. Excessive alcohol intake however is devastating to your health.

17. Wash your hands often.

This simple but effective tip is often overlooked and can help in preventing the spread of cold’s, flu’s and other infectious diseases.

18. Find a hobby.

Hobbies are an outlet for relieving stress. Stress raises heart rate, blood pressure, sugar in blood, tenses muscles, slows digestion and puts brain on hyper-alert affecting memory. Find a way to manage stress.

19. Stay challenged mentally.

Use it or lose it applies to mental muscles too. This will reduce your risk of dementia and allow you to stay sharp and motivated. Take up reading, crosswords, learn a foreign language or to play an instrument.

20. Never underestimate the power of touch and sex.

Humans have a biological need for close body contact. (heard of failure to thrive syndrome) Cuddling, giving hugs or even getting massages helps reduce tension and lifts your spirits like nothing else in the world.

Our goal here at DeFalco Family Chiropractic is not just to a long life, but to live a long quality life.  We hope you read these health tips and took something away from them.  If you have any more questions about how to live a healthy lifestyle, or about how chiropractic care can make your life healthier and of better quality, please give our office a call.  We would love to help you!