As much as we might like this scenario to be true…remembering to take your multivitamin twice a week or occasionally attending an exercise class does not constitute good health.
Good health is built upon a strong foundation of habits cultivated over time. Just as you wouldn’t build a house without a strong foundation in place, good health is based on a strong foundation of healthy habits instead of quick fixes.
However, it is increasingly difficult to maintain healthy physiology in today’s world. From environmental stressors to lifestyle factors, the conditions for achieving good health are hardly optimal.1
In this article, you will discover simple formulas that will help support your immune system, brain function, and overall wellness. I am mindful that making lifestyle changes can be daunting for many, however, as you will see foundations of health are not that complicated. What is complicated are the symptoms that can arise from neglecting your health.
Eat a Balanced Diet to Support Your Body
A balanced diet gives your body the nutrients it needs to function at its best but you won’t find all the nutrients you need in highly processed foods! Instead, most of your daily calories should come from whole, fresh foods. These tend to taste better than their processed counterpoints anyways and will leave you feeling satisfied rather than sluggish.
- Fruits and vegetables are full of nutrients, antioxidants and minerals that your body needs for its most vital functions. The next time you are in the produce department, add these nutrient dense picks to your basket:
- Berries – Have been shown to be the fruits with the highest levels of antioxidants. Studies have found blueberries to support cardiovascular health and lipid metabolism. 2
- Citrus fruits – Oranges, grapefruits, and lemons are all excellent sources of vitamin C, which is crucial to our immune function.3
- Leafy greens such as kale and spinach – Leafy greens are packed full of vitamin C, vitamin A, and vitamin B6. Kale contains potassium, calcium, and magnesium.4
- Make protein a priority at every meal. It is the building block of every cell in our body, helping to build and repair cells and tissues.5 Healthy protein options include:
- Quality, grass fed red meat
- Sustainably sourced, wild caught seafood, like salmon
- High quality, organic poultry, including chicken or turkey
- Pasture raised eggs
- Legumes, such as beans or peas
- Your meals also should include fiber. Not only does fiber increase feelings of fullness, it also supports the functions of your gut microbiome and promotes healthy digestion.6 The following foods are excellent sources of fiber:
- Legumes
- Whole Grains
- Avocados
- Broccoli
- Lastly, healthy fats are essential for optimizing your health. In the past, we were told to avoid fats for weight loss.7 However, our bodies need them to function properly; the brain is made up of 60% fat!8 Healthy fats, as found in olive oil, nuts, and fish, support healthy membranes, healthy hormones, and absorption of fat soluble vitamins.
Include Quality Supplementation for Optimizing Health
Supplementing with certain vitamins can help us go from adequate health to optimal health. Research has found that approximately 90% of people don’t consume the recommended amount of important nutrients from their food alone – this is where supplements can give you a much-needed boost.9 There are many factors which cause poor nutrient absorption – from digestive issues to deficiencies in soil. However, the following supplements can help bolster your health’s foundation:
- A daily multivitamin to ensure all your nutritional bases are covered. Look for one that contains optimal levels of vitamin A, vitamin C, magnesium, calcium, and vitamins B1, B2, B6, and B12 – these will all help support your immune system and energy levels.*10
- Omega-3 fatty acids are essential for brain health and supporting a healthy inflammatory response.* Try fish oil, which has been associated with cardiovascular health.*11
- Vitamin D. Many people can benefit from supplementing this “sunshine vitamin,” especially during the winter months. It is important for immune health.*12
- Magnesium happens to be one of the highest mineral deficiencies in humans. A quality magnesium supplement will help support many functions in the body, such as nerve transmission, energy production, and bone and cell production.13 It also will help with your relaxation and sleep quality.*
- Probiotics help promote “good” bacteria in the gut microbiome, which is important for healthy digestion and mood.*
While these are general guidelines, always work with a healthcare practitioner before introducing a new supplement to see what is right for your specific needs!
Ensure Quality Sleep Every Night
No healthy foundation is complete without adequate sleep. Sleep is a crucial time for our bodies to rest, reset, and repair.
Most adults require 7-9 hours of sleep nightly, although individual needs vary. The quality of uninterrupted sleep is important. This can be difficult when we are stressed or have poor lifestyle habits, however. To promote healthy sleep, adopt these habits:
- Avoid caffeine and alcohol in the hours before you go to bed
- Try a “no screen policy” before bedtime — the blue light interferes with melatonin production and is disruptive to our natural circadian rhythms.
- Sleep in a cool, dark bedroom.
- Exercise during the day, but avoid intense exercise too close to bedtime.
Daily Movement Is A Must!
Staying active is a vital part of healthy living. Research has shown that daily physical movement – and this does not necessarily mean brutal workout at the gym – is highly beneficial for both the body and mind.
Daily movement is about more than just your muscles. It helps promote brain health and sharpens your focus. Regular exercise may also lower your risk of developing lifestyle diseases and help alleviate stress.14 For optimal health, the CDC recommends around 150 minutes of moderate-intensity physical activity and 2 days of strength training for adults.
You can easily increase your daily movement by taking the stairs more, going for long daily walks, and taking regular movement breaks during the work day. This kind of non-exercise activity thermogenesis (NEAT) boosts your metabolism. Additionally, when you watch TV, opt for the yoga mat instead of the couch. Even 10 more minutes of activity a day can show benefits in your health.15
Maintaining optimal health is crucial for supporting the span and overall quality of your life. In order to support achieving this, we need to focus on the foundations.
This includes:
- A healthy diet bolstered by supplementation
- Proper, uninterrupted sleep
- And daily movement
Committing to these basic practices will help you build a strong foundation against disease, illness, and other stressors. Be mindful that good health is not a given, but must be consciously cultivated and maintained.
With Gratitude,
Kerry
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Adrian Lopresti, “The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence,” Advances in Nutrition 11 no. 1 (January 2020.)
2. Josepher Hooper & Leah Johansen, “The 9 Healthiest Fruits to Beat Inflammation, Lose Weight & Boost Brain Health,” Mindbodygreen, (Oct. 2019).https://www.mindbodygreen.com/articles/healthiest-fruits-in-world
3. Josepher Hooper & Leah Johansen, “The 9 Healthiest Fruits to Beat Inflammation, Lose Weight & Boost Brain Health,” Mindbodygreen, (Oct. 2019).
https://www.mindbodygreen.com/articles/healthiest-fruits-in-world
4. Kale, FoodData Central, https://fdc.nal.usda.gov/fdc-app.html#/food-details/323505/nutrients
5. “Protein: Sources, Deficiency, and Requirements.” Medical News Today. MediLexicon International, n.d. https://www.medicalnewstoday.com/articles/196279.
6. Susan Sameuli. “Why Fiber Is Important to Your Health.” UCI: Integrated Health Institute , August 2020. https://ssihi.uci.edu/tip/why-fiber-is-important-to-your-health
7. Austin Pearlnutter “What Are the Best Fats for Brain Health?” Psychology Today. Sussex Publishers, October 2022. https://www.psychologytoday.com/ca/blog/the-modern-brain/202210/what-are-the-best-fats-brain-health
8. Austin Pearlnutter “What Are the Best Fats for Brain Health?” Psychology Today. Sussex Publishers, October 2022. https://www.psychologytoday.com/ca/blog/the-modern-brain/202210/what-are-the-best-fats-brain-health
9 Reasons Why Everyone Should Take Nutritional Supplements.” Whole Health , December 2020. https://wholehealth.com/blogs/health/reasons-to-take-supplements.
10. Reasons Why Everyone Should Take Nutritional Supplements.” Whole Health , December 2020. https://wholehealth.com/blogs/health/reasons-to-take-supplements
11. Liao J, Xiong Q, Yin Y, Ling Z, Chen S. The Effects of Fish Oil on Cardiovascular Diseases: Systematical Evaluation and Recent Advance. Front Cardiovasc Med. 2022 Jan 5;8:802306. doi: 10.3389/fcvm.2021.802306. PMID: 35071366; PMCID: PMC8767101
12.Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC316640
13. Schwalfenberg GK, Genius SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi: 10.1155/2017/4179326. Epub 2017 Sep 28. PMID: 29093983; PMCID: PMC5637834.
14. Benefits of Physical Activity.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, June 16, 2022.
https://www.cdc.gov/physicalactivity/basics/pa-health/index.html
15. Benefits of Physical Activity.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, June 16, 2022. https://www.cdc.gov/physicalactivity/basics/pa-health/index.html
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