Top 5 Factors That Can Positively Impact Your Health

There are many things that impact your health, some positive and some negative. It's up to you to do all that you can to avoid the unhealthy ones. Of course, it won't always easy. Obstacles sometimes get in the way. But, by learning more about the following five factors, which positively impact your health, you'll be well on your way to better health. The factors covered in this report are quality nutrition, hydration, detoxification, oxygenation and alkalization. Hopefully, you're already familiar with a few.

Healthy Habits, Pixabay

1) Quality Nutrition

Everyone needs to be concerned about quality nutrition, regardless of where they feel they stand health-wise. There are SO many benefits to proper nutrition that it’s somewhat difficult to know where to begin. Here are some of them for your consideration.

=>Increased Productivity

Recent data indicates that eating foods that are unhealthy for you actually puts you at a higher risk of productivity loss. Some studies put that number as high as 66 percent. All the more reason to think of healthy food as fuel for your brain, don’t you think?

=>Fewer Wrinkles

Foods that contain a high water content help to moisturize your skin. They also contain antioxidants, which help to reduce the likelihood of cell damage and keeps your skin younger looking for a longer period of time. Go one step further and include foods like salmon, on the menu. Salmon is high in Omega-3 fatty acids that are also beneficial to your skin.

=>Saves Money

By sticking to a healthy diet, you generally have fewer medical bills. In addition, you’ll probably eat less, which means you’ll save money on groceries. This is especially true if you’re one to eat a lot of sugary treats and/or fast food meals.

=>Less Cravings

It probably won’t happen immediately, but eating healthier is a great way to reduce cravings. Lean proteins and complex carbohydrates do an excellent job of stabilizing your blood sugar. This helps to alleviate a rapid drop in blood sugar, which causes a craving.

      =>Healthier Smile

The calcium in milk and other dairy products helps to strengthen your teeth. Yogurt is known to contain microorganisms that are helpful in fighting the bacteria that causes bad breath. Research indicates that Omega-3, found in fish, may even reduce the chances of gum disease.

=>Longer Life

Although nothing is guaranteed 100 percent, quality nutrition goes a long way in helping you to live longer. Several studies indicate the possibility of low-meat, vegetarian or diets high in nut consumption very well adding years to your life.

      =>Happier Disposition

The next time you feel a bit gloomy, why not take a minute out of your day to eat a banana or a couple of pieces of dark chocolate? The average-sized banana contains 10 mg of dopamine. Dark chocolate is packed to the brim with polyphenol. Both of these substances are known to give your mood a boost when you need it the most.

An added benefit to all of these things is the fact that learning to eat healthier automatically makes you more knowledgeable about nutrition. So, not only are you helping yourself, you’re helping your family as well. What could be better than that?
2) Hydration

Staying hydrated is extremely important for overall health. What many people don't realize is that drinking plenty of fluids is also necessary for optimal heart health. This is especially true in warm weather.

Every single cell in your body needs water. So do your tissues and organs. The body requires water to lubricate joints, maintain proper temperature and remove waste products.

Keeping your body hydrated helps your heart pump blood through your blood vessels. It also helps muscles work more efficiently. In other words, when you drink the proper amount of water or other fluids your heart doesn't have to work as hard.

        =>Water Is Best

Water is the best thing to drink, when it comes to staying hydrated... especially when you're exercising. If you're someone who doesn't enjoy the taste of water alone, try eating fruits and vegetables that have a high water content. These include, but are not limited to:

* cucumbers
* iceberg lettuce
* celery
* radishes
* tomatoes
* green peppers
* watermelon
* citrus fruits
* strawberries
* and cantaloupe

As you can see, you have plenty of healthy choices. For additional options, doing a quick search engine search will bring up many other suggestions.

Sports drinks are recommended in very hot weather. However, if you're trying to steer clear of added sugar and extra calories, you might want to think twice. Any sugary drink, such as soda or fruit juice, tends to be harder on your stomach. And, anything with caffeine in it actually causes you to lose fluid, which obviously defeats the purpose.

        =>How Much is Too Much?

You've probably heard or read somewhere that you need to drink eight, 8-ounce glasses of water per day. While many people still believe this to be true, some physicians will tell you that it depends on things like climate, the type of clothes you wear and whether or not you're exercising.

Never let the fact that you feel thirsty be an indication that you’re getting dehydrated. If you're thirsty, you've ALREADY reached that point. If you perspire more than average, you need to drink more fluids. If you have a medical condition such as diabetes, you need to drink more fluids. If you're elderly or pregnant, you need to drink more fluids.

Believe it or not sometimes when you feel hungry, you actually might be thirsty instead. If you've eaten within the last two hours, try this trick. Drink a glass of water and wait approximately 10 minutes. If after that time, you no longer feel hungry, you'll know you were dealing with dehydration.

One of the best ways to monitor your hydration level is to keep track of the color of your urine. If it's pale or clear it means you're properly hydrated. If it's dark, you need to drink more liquids.
Don't ever take dehydration lightly. Not only can it lead to painful issues such as headaches and swollen feet, it can also lead to life-threatening conditions like heat stroke.

3) Detoxification

If you’re feeling sluggish and lacking energy, it may be time to consider body detoxification. Detoxification, or detox, is the process of cleansing the blood by removing impurities in the liver, where toxins are naturally processed. This allows the body to process and removes toxins more efficiently, which leads to improved health and a better quality of life.

=>Should You Detox?

It is recommended that everyone detox at least once every year. A detox program can help alleviate symptoms that are otherwise unexplainable, such as fatigue, skin irritation, allergic reactions or even bags under the eye. Even if you don’t feel like anything is amiss, detoxing helps to cleanse the whole body and leaves you feeling fresh and rejuvenated.

=>Cleansing Your Diet

There are many different detox recipes and programs to choose from, all focused on cleansing the body and eliminating toxins. One very popular and tasty way to include cleansing foods into your diet is detoxifying juices and smoothies.

Replacing one meal a day with a detox smoothie goes a long way toward getting rid of toxins and maintaining your metabolism. Stay away from pre-packaged shakes or other chemically enhanced products - the best ingredients to use are all-natural fruits and vegetables. Popular options include:

* raspberries
* blueberries
* oranges
* apples
* spinach
* kale
* bananas
* tomatoes
* and carrots

Any natural fruits or vegetables will do, especially those rich in fiber or vitamin C. With so many healthy foods and flavors to choose from, you can concoct a smoothie that suits your taste and is an excellent addition to your diet at the same time.

=>Fasting

Taking a break from eating gives our digestive system a chance to rest and rejuvenate. This means it will be more efficient when it’s time for it to work again. In order to give your digestive system a break, replace your meals with juices or smoothies for a day or two of fasting. This will be easiest if you do it on a day off, so that you can rest and avoid situations that might otherwise tempt you to eat. This detoxifying method may not be much fun during the actual fast, but it will be worth it afterwards when you feel energetic and refreshed.

=>Stay Away From Toxins

Toxins that we take in either through food or our environment get in the way of our body's healing processes. Stay away from refined sugars, saturated fats, coffee, cigarettes, and alcohol. Also, try to use natural alternatives to both cleaning and personal care products, to avoid exposure to minor levels of toxins.
4) Oxygenation

Oxygenation is the process of oxygen molecules making their way into all tissues of the body. Oxygen is not only necessary for breathing, it also plays an important role in every metabolic process, which occurs in the body. Another term for oxidization is “medical oxygen saturation.”

=>How Oxygen is Used

Our bodies use oxygen for a number of different processes. When we breathe, the oxygen in the air that we inhale is diffused into our bloodstream. This oxygen-rich blood makes its way through our bodies and find places where oxygen is needed. Oxygen molecules in our body combine with certain enzymes to help out with many of our body’s processes. A waste product of these processes is carbon dioxide, which is transported back to the lungs.

=>Restoring Oxygen Balance

There are several easy things you can do to help restore your oxygen balance. This includes:

* drinking an adequate amount of water
* adhering to an alkaline diet
* exercising daily
* breathing properly

Without the proper amount of water, all body functions are diminished. Filtered water is the best choice, because of its smaller groups of water molecules, which provide better overall hydration on a cellular level.

Adhering to an alkaline diet is explained in more detail below. In a nutshell, it refers to eating more plant-based foods such as kale and spinach and eating less processed and animal-based foods. Along with the diet, it’s helpful to take an iron supplement. Women need at least 18 mg, daily. Men require no less than 8 mg per day.

The type of exercise you choose is completely up to you. Walking, biking and hiking are particularly good choices to help oxygenate your body. In fact, in this case, it’s actually more beneficial to walk for 15 minutes a day, as opposed to working out at the gym for two full hours.

Yes, there is a proper way to breathe. Whenever possible, avoid breathing from the chest. It’s much better to breathe slowly from your diaphragm and through your nose. Twelve breaths per minute are usually adequate.

=>Oxygen and Detoxification

A major factor in our health is how efficiently our bodies make use of nutrients on the cellular level. Another factor is how effectively waste and toxins are removed. Our body has several ways of getting rid of cellular waste. Much of it is dissolved into water and leaves the body through urine and sweat. But, some of this waste can only be neutralized by oxygen molecules, in a process called oxidation. Because our bodies need oxygen to process waste, avoiding environmental toxins and maintaining proper oxygen balance leaves us feeling great and could even help prevent disease.

5) Alkalization

Alkalizing your body is another wonderful way to stay healthy. Simply put, alkalization is shifting your body's pH to the proper level. In the event the thought of this makes you nervous, there's no need to worry. It's actually much easier than it sounds. The end goal is to have a body which is more alkaline than acidic.

        =>Optimal pH Level

When your body is highly acidic, it tries to balance itself out by getting nutrients from your cells and bones. That's bad. The optimal pH level, to strive for, is just a little over 7. Once this number is reached, it greatly reduces the possibility of disease and cellular damage.

When your body reaches this level, it's generally easy to maintain, as long as you know how to do so. The process involves replacing the acid you eat and drink with foods that alkalize.

        =>Increased Health Benefits

There are many benefits to an alkaline diet. Statistics indicate that if your diet consists of at least 70 percent of alkaline foods, you'll improve your quality of life substantially. Health benefits include an increase in energy, a more restful sleep, a slower aging process, a clearer mind and increase protection against certain kinds of cancer. That sounds wonderful, doesn't it?

        =>Foods to Avoid

There are several foods and beverages to avoid on an alkaline diet. The top five categories include:
* processed sugar
* meat
* dairy products
* coffee
* soda

Cutting down or eliminating these foods not only helps to balance your pH level, it makes you healthier overall.

      =>Foods to Enjoy

There are many types of foods that are great for increasing your alkaline level. You don’t have to partake in a boring diet in order to get healthier. Think about incorporating some of the following items into your meal plan. It’s probably simpler than you think!

* leafy greens
* Chia seeds
* almonds
* beets
* bananas
* garlic
* figs
* lemons
* melon
* tomatoes
* and broccoli

      =>Consequences of an Unbalanced pH Level

When your pH level is out of whack, it has the potential of affecting your health in many ways. Excess acid is stored in fat cells. The reason for this is that the fat neutralizes the acid. There is good news, however. Once you reach a pH level of 7, it’s entirely possible to lose as much as a pound of fat per day.

Your arteries are affected by pH levels, as well. Why? When your body is highly acidic, it automatically produces cholesterol to protect the arteries. High cholesterol can lead to heart attacks. The upside to this is, just like the excess fat cells, the extra cholesterol will disappear once your body is properly alkalized.

Believe it or not, there’s also a possibility that you’ll shrink, if your pH level remains off balance for long periods of time. This occurs when calcium begins to dissipate from your bones due to the acid.

Once your body begins to balance out and become more alkaline, you may experience something that is often referred to as "alkalize and energize." This simply means that you'll start to automatically feel more energized and ready to take on the world. Congratulations!

Conclusion : Taking Things Slow

When it comes to information about these five factors, which positively impact your health, this is just the tip of the iceberg. However, it gives you a great starting point. What you do with the information is, of course, up to you.

If you feel overwhelmed, as many individuals do, tackle one area at a time. You're not going to feel transformed overnight. Obviously, it's going to take some time. But, with patience and due diligence, you'll start feeling much healthier before you know it. At that point, all of your hard work will be more than worth it!

Does the protein diet work?

Of course, when it comes to healthy eating, there are plenty of alternative diets that people want to claim are healthier than the traditional calorie counting method. They are usually motivated by a desire to sell a book or a food range, but some people swear by these methods.

The most famous diet lately has been the Atkins diet and its many copycats: the South Beach diet, GI, and the rest. These are basically high-protein diets that tell you carbohydrate (carbs) are evil, and you should cut right down on them or even cut them out of your diet completely. While nutritionists are incredulous that anyone would seriously consider cutting an entire food group out of their diets, the books have sold in the millions.

Protein diet, Pixabay

The dirty little secret of protein diets is that they do help you lose weight, but only in the short term. They do this by causing you to give yourself a disease called ketosis, caused by lack of carbohydrate, that makes you lose weight, feel bad and have terrible breath. As soon as you go off the diet and back to your old ways, however, you will simply put all your weight back on again.


It is a similar situation with many other diets, including weight loss milkshakes, which rarely contain anything resembling a balanced meal. Instead, they flood your body with protein and little else, forcing it to burn fat but again, the effect quickly wears off if you stop using the shakes.

A cynic might say that they're not really trying to help you lose weight or eat healthily, so much as they are trying to keep you on their dodgy diets forever. If you want to eat healthily, stick to balance no matter what anyone tells you, that's never going to change.

What Is a Dash Diet? by Arati Shah

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DASH stands for Dietary Approach to Stop Hypertension. DASH diet has been clinically proven to reduce blood pressure within 2 weeks in individuals following the diet. It is not only known to help manage the blood pressure but is also designed for weight loss programs, helps to prevent heart diseases, stroke, diabetes and some forms of cancer.

Who should follow a DASH eating plan?

In fact, a DASH eating plan can be a part of any healthy eating plan. Not only, will it help lower blood pressure but it will offer additional heart health benefits including lowering LDL cholesterol and inflammation.
How does the DASH eating plan work?

The diet consists of foods that are low in sodium and consists of a variety of foods that are rich in nutrients like potassium, calcium and magnesium are known to help lower blood pressure. The diet is rich in fibre that again helps to lower blood pressure and knock off the extra pounds which will in-turn assist in lowering blood pressure.

What should you eat on a DASH eating plan?

• Grains like whole wheat, brown rice, barley, oats, quinoa are packed with nutrients like proteins, B vitamins and trace minerals, fibre and antioxidants which has been shown to reduce the risk of several diseases. However, processed grains lack most nutrients and should be avoided.


• Include fat-free or low-fat milk, yoghurt, Greek yoghurt, paneer in your diet instead of full-fat options. For those who are lactose intolerant, lactose-free milk and milk products are an option.  


• Nuts like almonds, walnuts, pistachios, etc, beans, dals and seeds like the sunflower seeds, melon seeds, etc are a part of a healthy eating DASH diet. They are rich in dietary fibre protein, omega 3 fatty acids, vitamins and minerals like zinc and magnesium, etc. Although nuts contain the healthy fats, it would be wise to eat them in restricted amounts as they are high in calories. Also, avoid salted or honey roasted nuts for their high sodium and sugar content.


• Lean meat, egg, poultry and fish in moderation rather than meats with high saturated fat content. Processed meats such as bacon, ham, sausages, salami, etc contain a significant amount of sodium, hence restrict the intake. Occasional intake of red meat is permitted.


• Fruits and vegetables are naturally rich in potassium which plays an important role in lowering blood pressure. If you are one who is not fond of fruits and vegetables make the change gradually. Add an extra fruit or vegetable in the day in addition to what you are currently having a start. Prefer a whole fruit to juices. Unsweetened dried fruits like raisins, cranberries, dried figs, etc. are good travel choices. Make sure there is a vegetable at each meal.


• The diet should be low in saturated fats and total fats. A diet high in saturated fats increases the risk of heart disease and hypertension. Fats are important for the absorption of fat-soluble vitamins and help in building the body's immune system. Use of oils like olive oil, rice bran oil, mustard oil should be promoted in each meal and trans fats which are commonly found in processed and fried food should be avoided.

To make this diet work even better here are some additional tips:-

• Reducing alcohol intake may help reduce blood pressure. Hence, keep the alcohol intake under check.
  
• Aerobic exercise along with DASH diet works faster in lowering blood pressure.
  
• Read food labels to choose products that are lower in sodium.
  
• Stress can raise blood pressure even if the diet is healthy. Hence, stress management techniques like meditation, yoga, etc will help keep the blood pressure under check.
  
• Poor sleep increases blood pressure. So, 7-8 hours of sound sleep will help in keeping the blood pressure in control.
  
• If you are someone who smokes, then quitting it would help lower blood pressure.
  
• Take your medication as prescribed.
  
• Limit the salt intake to 1 teaspoon a day.
  

Making a lifestyle change is an effort. It is a long-term commitment which one has to make for good health. Making smaller changes will bring in faster results than making dramatic changes all at once and losing the commitment along the way. Before getting on to the DASH diet consult a nutritionist who can help you in chalking out an individual program for yourself.

Cafe Nutrition with their weight loss centers can help you not only with the DASH diet but also weight loss in Mumbai.

Arati Shah is an expert nutritionist who runs Cafe Nutrition. Having earned a Bachelor's Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she also guides about weight loss in Mumbai by formulating the right nutrition plan and dash diet with the same efficacy. She heads the Nutrition team in Mumbai and takes a personal interest in each and every client of Cafe Nutrition. In addition, her weight loss programs are easy to follow as she works on bringing about a change in our regular food habits.

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Type 2 Diabetes - Five Simple Dietary Changes You Can Make to Improve Your Blood Sugar by Beverleigh H Piepers

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Making changes to your diet can be hard, and it can be intimidating. You may not know where to start, and all of the recommendations you find online can make things super confusing. The good news is improving your Type 2 diabetes can be done with just a handful of simple yet very effective dietary changes.

Let us take the confusion out of which foods you should and should not enjoy by talking about five simple yet effective dietary changes you can make to improve your blood sugar levels...

1. Eliminate Fruit Juice. Fruit juice often contains lots of added sugar. Pair added sugar with the sugar naturally found in fruit, and you are bound to experience a spike in blood sugar. Avoid fruit juice, and choose water, unsweetened sparkling water, or sweeten the water with freshly squeezed fruit juice.

2. Read Food Labels. Reading food labels can be your best tool when it comes to controlling your blood sugar! Checking food labels for added sugars by looking for anything ending in "ose" can be a great way to eliminate foods containing added sweeteners. Make it a habit to read the back of every label before you purchase a packaged food item. The more you do this, the better you will become at detecting added sugars!

3. Choose Complex Carbs versus Refined Carbs. Choose complex carbs like rolled oats, quinoa, and brown rice over white pasta, white rice, bread, and pastries. Complex carbs will be absorbed more slowly and are less likely to cause a blood sugar spike. Plus, complex carbs like quinoa or brown rice in their whole and natural state will not contain added sugar as bread and pastries will.

4. Avoid High Fructose Corn Syrup. High fructose corn syrup is found in soda, crackers, candy, and even bread! It is one of the leading causes of obesity and can lead to Type 2 diabetes. It is essential to stay away from high fructose corn syrup at all costs. Instead, choose foods containing natural sweeteners such as...

• fruit,
• pure maple syrup,
• raw honey, or
• stevia.

However, keep in mind foods like dried fruit and honey can cause blood sugar imbalances when consumed in excess and these foods should only be eaten once in a while.

5. Stay Away from Trans and Hydrogenated Fats. Trans and hydrogenated fats are commonly found in fried and processed foods. Fast food items are notorious for being full of these damaging fats that can help cause...

• obesity,
• heart disease, and can
• trigger inflammation.

These fats can also increase your cholesterol level. Stay away from these fats, and choose healthier options such as...

• extra virgin olive oil,
• avocados,
• nuts,
• chia, and
• flaxseeds.

Take your health into your own hands and make a difference in your health and your life. Start by making one change a week until you have made all five. In just a short amount of time, you could have better control of your Type 2 diabetes, and living your healthiest life!

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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