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Our muscles are 75% water and require a substantial amount of water to keep them healthy and performing optimally. Make sure and drink eight 8 oz cups of purified water per day (mornings, evenings and between meals-avoid drinking water with meals.) Even being slightly dehydrated can cause hunger, brain “fog,” short-term memory difficulties, even trouble with basic math.
2. Eat more veggies- Eating vegetables helps create a more alkaline internal environment which works to neutralize acidic foods like sugars and even protein. Since protein is the nutrient most responsible for building muscle, (of particular importance to athletes),
it should be consumed in sufficient amounts. Vegetables, especially leafy green vegetables, can help maintain proper acid/alkaline balance. They are also the greatest source of the vitamins and minerals the body needs to stay in balance. They therefore contribute greatly to energy production. The fiber content of vegetables helps keep the colon healthy by keeping everything “moving” through the digestive system.
it should be consumed in sufficient amounts. Vegetables, especially leafy green vegetables, can help maintain proper acid/alkaline balance. They are also the greatest source of the vitamins and minerals the body needs to stay in balance. They therefore contribute greatly to energy production. The fiber content of vegetables helps keep the colon healthy by keeping everything “moving” through the digestive system.
3. Workout- Much has been said about the powerful health benefits of exercise. Exercise works with the body’s innate intelligence to produce broadly beneficial effects that improve whole body function. Exercise can: decrease inflammation, improve coordination (of particular importance in the elderly), enhance mood, increase insulin sensitivity, increase bone density, decrease stress, enhance immunity, improve sleep and increase self-esteem. There isn’t much it can’t do.
4. Take supplements- Many medical doctors and other health professionals believe that we need only eat a properly balanced diet to obtain all the nutrients our bodies need to function properly. Unfortunately, the nutrients present in today’s food supply are not what they once were. Our soil is often depleted of minerals. Chemicals in our air and water supply alter the natural composition of foods. Pesticides are sprayed over crops while genetically engineered foods are supposed to provide an increased level of crop protection through an increased tolerance towards herbicides. Besides the pollutants and chemicals, nutrient deficiencies are common in many people. Low levels of vitamin D is a common deficiency, for example. Testing is required to determine that proper levels are present.
5. Serenity plan- Life has become more toxic lately, and we’re not just talking about pollution and chemicals. It has become essential, in today’s world, to have a strategy in place in which to deal with the increasingly overwhelming levels of stress brought on by longer hours at work with less pay, household and family demands, constant traffic, horrible customer service and all the stress that comes with “trying to get it all done.” Listening to music, getting a massage, restorative yoga, reading a good book, meditation…there are many ways to relax. It seems that it has become necessary to actually schedule relaxation time. So be it.
6. Sleep- When sleeping, the body repairs and recovers. If this process is interrupted or cut short, the result can be quite damaging. Even the timing of food intake can impact sleep patterns. Studies of body weight regulation have focused almost entirely on caloric intake and energy expenditure, says one study in the journal Obesity. However, a number of recent studies in animals linking energy regulation and the circadian clock at the molecular, physiological, and behavioral levels raise the possibility that the timing of food intake itself may play a significant role in weight gain.
7. Limit alcohol and sugar- Many studies have confirmed the benefits of having one or two alcoholic beverages per day. It has even been reported that one or two drinks per day is better than none. While “forcing” yourself to have a drink or two each day is probably not necessary, limiting alcohol intake is definitely wise. Aside from the extra strain it places on your liver, alcohol can be addicting; your body considers it a poison and goes about processing it as such.
Sugar: the other poison. Excess sugar causes insulin, the fat storing hormone to be secreted in large amounts. The effect of this insulin response is to store fat in the body as a protection mechanism. Over time, the body is no longer able to regulate insulin properly resulting in diabetes and/or other diseases. Sugar makes you tired, irritable, and fat. Making the decision to limit it is very important to longevity and quality of life.
8. Learn how to breathe properly- Diaphragmatic breathing is the “real” way to breathe. We start breathing from our diaphragm unconsciously, as infants. But, by the time we’re toddlers, we have unlearned how to breathe this way and resort to “chest” breathing which allows less oxygen to be delivered to body tissues. Diaphragmatic breathing is something that can be re-learned and mastered with time and it helps with relaxation as well as training the rib cage to remain in its position relative to correct postural alignment.
9. Find out if you have food allergies, sensitivities or intolerances- There are lab tests available from your healthcare professional that can evaluate which of your favorite foods, have been eaten so frequently, that you have developed anti-bodies to them; greatly increasing your odds of experiencing gas, bloating, joint pain, skin rashes, and other symptoms associated with food sensitivities. Gluten and dairy are two common foods that can illict such a response. You have no idea how bad you’ve been feeling until you feel better. Food sensitivities can be the missing link. Get tested to discover what these foods are and eliminate them from your diet.
10. Only the lonely- A 2005 assignment for National Geographic magazine on The Secrets of Longevity found that centenarians living on the island of Okinawa, Japan, and two other regions writer Dan Buettner explored, credited being part of a strong social network (and I’m not talking about facebook) as one the keys to living to age 100 and beyond.
SOURCES:
http://ngm.nationalgeographic.com/ngm/0511/sights_n_sounds/index.html
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© 2011 Jinifit, Inc.
WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You have permission to do so, free of charge, as long as the byline and the article is included in its entirety:
Fitness expert and Athletic Development Specialist Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! Take Jini's "Are you Ready?" Quiz at www.Jinifit.com.
If you use the article you are required to activate any links found in the article and the by-line. Please do not use this article in any publication that is not opt-in (spam).
_________________________________________________________________________________
© 2011 Jinifit, Inc.
WANT TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE? You have permission to do so, free of charge, as long as the byline and the article is included in its entirety:
Fitness expert and Athletic Development Specialist Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level? Find out now! Take Jini's "Are you Ready?" Quiz at www.Jinifit.com.
If you use the article you are required to activate any links found in the article and the by-line. Please do not use this article in any publication that is not opt-in (spam).
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