10 Tips for a Healthier 2012
By: Dr. Amy Whittington, Trilogy’s Naturopathic Physician
Welcome to 2012! Now is the time to think of changes that you want to make this year. For most of us, improving our health is at the top of the list. Your resolution to be healthier doesn’t have to be overwhelming. Even small and easy improvements can make a big difference. So, I have put together 10 easy changes for 2012. Set a goal of one per week, or even one per month, and you can make 2012 a healthier year!
Eat Legumes
Adding a “vegetarian” dinner once (or more) per week can be a great way to ensure a nutritious meal that is low in cholesterol and fat. Legumes such as beans are high in certain B vitamins, potassium, and magnesium. Their greatest role in your health is that they are a great source of protein and fiber, keeping you full and improving your digestion. Chickpeas, edamame, and other legumes can be included in salads, soups, or in heartier recipes like vegetarian chili. Consumption of legumes has been associated with a lower risk of cardiovascular disease, diabetes, and cancer. What an easy and inexpensive way to enhance your health!
Drink Water
Speaking of inexpensive, the next change for 2012 is to drink water. On average, aim to consume (in ounces) about half of the number of your body weight in pounds (i.e., if you weigh 150 pounds, shoot for about 75 ounces). You can count 1-2 servings of tea as water intake, but for every cup of coffee or soda, you should actually add another serving of water. While this is a good rule-of-thumb, you should abide by what your body is telling you. If you are still thirsty after your daily allotment, drink a little bit more than the rule-of-thumb; if drinking that high of an amount leaves you feeling not hungry or nauseated, then drink less. Most of your water consumption should be filtered (by reverse osmosis) tap water. Keep bottled and unfiltered water to a minimum to avoid plastic and other contaminants. Although research is mixed on advantages of higher amounts of water, it is inarguable that if you drink more water, you will probably take in less of the sugar, sugar-substitute, and caffeine-filled juices, soda, and coffee – and this alone will have you reaping health benefits in no time.
Add Ground Flax or Chia Seeds
Ground flax and chia seeds are great sources of fiber, and just as with the legumes, adding them into your diet can be an easy way to feel more full, naturally decrease cholesterol, balance blood sugars, and improve your digestion. In addition, both of these seeds are great sources of omega-3s, which are the good fats that promote anti-inflammatory activity in our bodies, improve memory, and decrease cardiovascular disease. Add a tablespoon or two of either of these seeds, always ground, to cereal, yogurt, a smoothie, or anything that doesn’t need to be cooked or has already been cooked (both contain volatile oils that shouldn’t be exposed to high heat), and you will have made a change that will promote weight loss, overall health, and countless other benefits.
Use More Olive Oil
Many have expressed concern in the last year about the use of olive oil for cooking. While it is true that the less you expose olive oil to heat the better, it remains a much less volatile oil than nearly all other oil options. Additionally, olive oil is a specific type of fat, which is more efficiently shuttled to lean tissue than it is to fat. This means that we store less of it, and it has even been shown to help promote weight loss. When possible, wait until the end of the cooking process to add olive oil. When you do use olive oil with heat, don’t sweat it. You are still making a great choice, and our bodies are designed to process small amounts of volatile oil.
Eat Breakfast
It is important to always let your body know that you have access to food. You can easily do this by eating at least every few hours during the day. The most common time that people “fast” is during the morning hours, by skipping breakfast. If you don’t eat a little protein or fiber in the morning, your body will assume you can’t find food…and then the next time you do eat, your body will store those calories very efficiently, readying you for any more famine it fears might be ahead. Instead, eat consistently (even if the meals aren’t big) so your body won’t feel the need to store energy for you (aka belly fat).
Add some color
I see many people get overwhelmed with which anti-oxidants to add to their diets, and how to add them. Food sources of nutrients are always the best, so pick your favorites and try to have, at the very least, one each day. Add some blueberries to your cereal or have a small glass of pomegranate juice. Green tea, leafy greens, and any other dark or bright colored fruits or vegetables also fit into this category. Even one small addition can lead to better circulation, improved cardiovascular health, and better memory.
Exercise
Exercise, including cardiovascular work and resistance training, continues to be the closest prescription for a cure-all and improvement in overall health that we have. The good news is that we are consistently seeing studies that show that even small bursts of exercise are better than nothing. So if you only have 10 minutes, use it to walk briskly. Use time on the phone to practice some isometric exercise (squeezing and releasing muscle groups). Be creative to keep yourself moving.
Fish Oil
If you aren’t already taking a fish oil, check with your doctor about getting started. Fish oil remains one of the most effective nutrients studied in numerous pathologies. You should strive for the active omega-3s (DHA and EPA) to be between 1200-1500mg per day (don’t confuse this with the “total omega-3s” listed in the ingredients). Fish oil is a blood-thinner and should be used with caution or avoided if you are taking blood-thinners (other than aspirin), or have any clotting disease, but is otherwise safe to use.
See Your Local Naturopath or Integrative Physician
They can help you come up with a personalized prevention plan, a second opinion on treatment strategies, and considerations of lab testing including hormone testing and food allergy testing where appropriate. Licensed naturopaths can give you a fresh outlook, and are looking to set goals to decrease medications and improve your overall health. If you are worried that your general practitioner will be offended, don’t be. It’s 2012 and most practitioners now accept integrative care, and they often have someone that they will refer you to for nutritional and preventive advice.
De-Stress
I hope that you take the time this year to relax, journal, meditate, or just take a moment to appreciate each day. People who have lower levels of stress hormones have better immunity, better energy, and live longer. You only have one 2012, and I wish you a good one.
Happy & Healthy New Year,
Dr. Amy Whittington