HOW TO SURVIVE CHANGING YOUR DIET
As already mentioned it is not easy for even the most health conscious of us to get all the
nutrition we need from a normal diet.
There are though some things we can do. Dietary
changes have already been mentioned together with taking more exercise. There are
other lifestyle changes you can make and the following is some of the ways you can
improve your diet and lifestyle for the better.
Diet:
Eat less meat and saturated fat
Eat more fruit and vegetables
Avoid processed and fast foods
Eat more organic food
Drink plenty of water
Use olive oil and cold pressed vegetable oil for cooking
Use organic eggs and chicken
Eat two portions of oily fish a week
Avoid fizzy drinks, colas, etc
Cut back on sugar and sugary foods
Vary your diet and mix your foods more
Cleanse or fast occasionally
Cut back on fried and BBQ foods
Take a good quality multi vitamin supplement.
Lifestyle:
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Stop smoking.
Smoking interfers with nutrient absorption
Reduce alcohol consumption
Reduce coffee consumption
Take more exercise
Try to take a period of relaxation daily. Yoga, Tai Chi, meditation, or even lie down and
close your eyes for 1/2 hour
Avoid or cut out over the counter medication
Try something new - yoga, the gym, jogging, a new hobby
Listen to your body
Be positive about yourself
Try growing your own vegetables, even an allotment!
Avoid or take more care with cleaning and household chemicals, aerosols.
Try to avoid rush hour and walking in heavy traffic
Turn down the central heating. You don't need to sit around in shirt sleeves.
Some of these may sound obvious, some silly, some impossible, but I hope it will get
you thinking about what is good for you and make some changes for the better.
The other thing you have to survive is the information out there. Either too much or too
little and often contradictory or only half the information. At the end of the day you can
only do what is best for your health and well being.
But you also need to be aware of
what you are not being told sometimes.
As already stated everything to do with our health and lifestyle interacts with something
else and that goes for nutrition as well. Foods react with each other. Pollutants react
with us and interfer with nutrient absorption as does lifestyle. Everything is related and
affects us in someway.
Here are some examples.
We all know about good bacteria and bad bacteria (infections) in our gut. We get an
infection and the doctor may prescribe antibiotics which attack and kill the infection.
However at the same time the antibiotic attacks the good bacteria because antibiotics
don't discriminate between the two.
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I am not saying don't take antibiotics if they are really needed but do you ever get told to
take acidophilus or bio yoghurt to help replenish the good bacteria needed for good
health.
The contraceptive pill is another case in point where nutrition is affected by and
everyday medicine. How many women are told about the long term effect with
nutrition. Now they want to give the pill to younger and younger girls for whom
nutrition is vital while growing up.
Another example - the immune system is a wonderful way for the body to fight disease
and a healthy immune system is vital for fighting illness and infection. Many drugs, e.g.
steroids and anti viral drugs cause anaemia and suppress the immune system, just when
you need it to be working well. Stress also adds to the weakening of the immune
system.
You can help improve the immune system with nutrition - good diet, avoiding
processed and refined foods, reducing fat and sugar.
Boost the immune system with
vitamin C, selenium and echinacea.
The following are a few of the examples of how the effects of every day living can limit
the effectiveness of vitamins and minerals.
- Statins taken to lower cholesterol also lower COQ10, itself needed to maintain a
healthy heart. Vitamin B3 (niacin) is effective in normalising cholesterol instead of
statins.
- Vitamin A is affected by alcohol, coffee and smoking
- Vitamin B - most of the B vitamins are affected by the birth control pills. Do women
get told this?
- Vitamin C is vital for our health in many ways but is affected by smoking, alcohol
and fried foods.
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- Calcium is affected by alcohol, lack of exercise and caffeine and stress increases
excretion of calcium
- Iron is affected by phosphates in fizzy drinks and also anti acid tablets. Just two of the
things that affect iron metabolism.
Then there are drug interactions which are not always warned about, for example:
- Paracetamol reacts with alcohol and can increase liver damage in heavy drinkers.
- Anti Acids - reduce absorption of other medications (antibacterial, antifungal, etc)
and affect magnesium and iron
- Aspirin reduces Vitamin C absorption
- Diuretics affect calcium absorption.
- Anti Arthritic drugs impair Vitamin C and Thiamine
- Non Steroidal Anti Inflammatory Drugs actually speed up the progression of arthritis.
So there are always more things that affect us than we realise and more than we can
control in our busy, stressed, consumer led, social lifestyles and we can't change it all.
But I hope you can get the message that you can help yourself with the simple things. A
good healthy diet, cutting down on what is bad for you, taking more exercise and
relaxing more, and don't worry if you are not perfect - no one is!
I continue to advocate keeping things simple to benefit from the nutrition diet. Eat more
fruit and vegetables, cut down on fats, reduce meat consumption, avoid processed and
fast foods, avoid colas and fizzy drinks, watch alcohol and caffeine consumption, drink
more water and take more exercise.
If you want to know more there are plenty of books and the internet to get more detailed
information if you want to follow up on anything I have said here. What I hope I have
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