Instruction Manual for Health
Take the stairs instead of the elevator; walk instead of drive; eat more fruits and vegetables. We’ve heard it time and time again, the basic instructions by which an individual can improve his or her heart health and overall well- being. This is all good advice, but is it really effective? If a person desires real change, then they must take big steps to make it happen. Today I will explain how an individual can change his or her lifestyle to promote a healthy heart and holistic well being by explaining first how to make a lifestyle change to clean eating, second how to make a lifestyle change to incorporate a daily workout regime, and finally how to make a lifestyle change to include taking high-quality supplements.
First, an individual must change his or her lifestyle by eating clean. According to clean eating expert and best-selling author, Tosca Reno: “Eating Clean is about giving your body what it needs to thrive”. To eat clean is to eat the foods from which your body functions the best. It is to eat a small meal every two or three hours, avoid all refined sugars, flours, and pre-packaged foods, and to consume lots of vegetables, fruits, lean protein, and whole grains. At first it can be very difficult to switch to such “clean” eating, especially when you take sugar out of your diet, but after the first couple of weeks you will have increased energy, healthier skin and hair, and maybe even some weight loss, and you will never want to go back to your previous eating habits. When first switching to clean eating, it’s important to get rid of any and all processed foods in your panty and stock up on fresh produce and other wholesome foods. Also, drinking adequate amounts of water is imperative. Experts recommend that you drink at least your body weight in ounces every day. Start out by adding another eight ounces of water to your already recommended water intake. Every few days, add another eight ounces until you are used to drinking around a gallon of water per day.
Second, an individual must change his or her lifestyle to incorporate a daily workout regime. I’m not talking about walking thirty minutes on the treadmill; for some, this is a good place to start but after a while your body will adjust to the exercise and need something more challenging. It would be a good idea to get a gym membership or purchase some high-quality workout equipment like dumbbells or barbells. Workout DVDs are also a good option, but make sure you get one that is challenging. The American Heart Association recommends that you exercise for at least thirty minutes a day, five days a week. Start out by working out around thirty minutes, then after two or three weeks increase it from forty-five minutes to an hour. Your body can handle much more than you think, so you must push it to the limit. Cardiovascular exercise is very important, but don’t exclude strength training. Lifting heavy weights challenges your body like nothing else and strengthens your heart and lungs.
Finally, an individual must change his or her lifestyle to include taking high-quality supplements. A multivitamin is good, but make sure you also include vitamin B supplements, omega-3 fatty acids, and others to make sure your body is getting all the nutrients it needs to thrive. Purchasing supplement in powder form is a smart way to increase your daily intake of protein, fiber, and calcium. However, before you purchase any supplements, make sure that they are safe and of high quality. WebMD suggests that you choose brands that have been labeled with the NSF International, US Pharmacopeia, or ConsumerLab seal. Taking supplements can be a chore, but it is worth the swallowing. Always read the labels and recommended doses, as not all supplements are created equal. Also, remember that you needn’t take all of your supplements at once. For best results, take them at different times throughout the day so they can be properly digested. It may help to write notes of reminders to take your supplements, or to purchase a pill holder to help you keep track of your supplement intake.
Today I have explained how an individual can change his or her lifestyle to promote a healthy heart and holistic well being by explaining first how to make a lifestyle change to clean eating, second how to make a lifestyle change to incorporate a daily workout regime, and finally how to make a lifestyle change to include taking high-quality supplements. It is not easy to make these changes, but it is definitely worth the effort to make the lifestyle changes and reap the benefits of a healthy heart and holistic well -being.
“Physical activity improves quality of life”. 15 Nov. 2012. Web. 14 Dec. 2012. Physical-activity-improves-quality-of-life_UCM_307977_Article.jsp>.
Reno, Tosca. “About the Diet”. 2012. Robert Kennedy Publishing. Web. 14 Dec. 2012. .
“Vitamins and Supplements Lifestyle Guide”. Ed. MD David Kiefer. 2011. Web. 14 Dec. 2012. how-to-evaluate-vitamins-supplements?page=3>.