7 affordable ways to help your body function at its best
When it comes to the human body, it is a marvel of engineering that is still not fully understood. It is capable of fighting off infection and warding off disease without us having to do much to facilitate the process. However, we still must do our part to ensure that it continues to operate at peak efficiency. Of course, this does not mean spending an exorbitant amount of money on whole foods or expensive gym memberships. After all, maximum benefits can be derived from small dietary and lifestyle changes. In this article, we will take a look at 7 ways to improve your health and transform your life.
HOW CLEAN EATING CAN IMPROVE YOUR HEALTH
Although it may sound cliché, a healthy diet can significantly improve your health. To that point, foods like whole grains and lean meats are a great source of energy. Also, they can keep you feeling satiated and ready to handle whatever the day has in store for you.
1. BUILDING AND PRESERVING MUSCLE
The best way to maintain strength and prevent muscle loss is to consume foods that are rich in protein; some of these foods include legumes, seeds, lean meats, and low-fat dairy. The protein derived from these food sources not only helps repair muscles after a strenuous workout but also contributes to healthier skin, hair, and nails. Protein also plays a critical role in helping the body to fight off infections, build DNA, improve digestion, and improve respiratory health. Whether you're a carnivore, vegetarian, or vegan, adding protein to your diet is a relatively inexpensive way to improve your health and body function.
2. IMPROVED ENERGY
One of the best ways to keep your body functioning at its best is to consume foods that provide you with sustainable energy. In addition to keeping you satiated, foods like rice, pasta whole grain bread, and other carbohydrates can fuel the body, which, in turn, leads to improved muscle and brain function. It is also worth noting that carbohydrates like bread and rice are very inexpensive and easily accessible.
3. IMPROVED BRAIN FUNCTION
Obviously, this article would not be complete without detailing how food can improve brain function. Foods rich in omega-3 fatty acids like salmon, mackerel, canola oil, sardines, and olive oil, for example, can boost and preserve brain function. So it may be a good idea to add these foods to your grocery list next time to head to the supermarket.
Having gone over the role that food plays in our overall health, let's take a moment to go over a few more things that you can do to improve body function.
Drinking water is critical when it comes to keeping your body hydrated and functioning at peak efficiency. Also, it is very affordable; according to the International Bottled Water Association, the median cost for one gallon of non-sparkling water is $1.11. Water has been shown to improve digestive health and overall body function. The recommended daily amount, however, can vary from person to person depending upon their level of activity. Nonetheless, the average adult male should make it a point to consume a minimum of 3 liters per day while adult women should try to consume 2.2 liters per day to prevent dehydration.
5. VITAMINS AND NUTRIENTS
While it is possible to get a significant amount vitamins and nutrients through food, it is still a good idea to take multivitamins to make up for what may not be absorbed naturally through food. This is especially true of calcium, folic acid, and vitamin D. To further put all of this into context, let's take a look at the benefits associated with each of these vitamins:
Calcium and Vitamin D – These two vitamins have been shown to lead to improved bone health, which is especially important if you have been diagnosed with osteoporosis. It is also an effective way to avoid developing the disease as well.
Folic acid – This vitamin, as well as other B vitamins, are shown to help reduce the likelihood of birth defects. It can also boost energy and improve neurological function.
Along with a healthy diet, exercise can improve joint health, strengthen bones, and improve one's cardiovascular health. It is also a great way to maintain a healthy weight. To get the most out of exercise, consider adopting a weight training routine as it can help strengthen the body's musculoskeletal system. To target specific muscle groups, consider doing a wide range of body weight exercises like pull-ups and sit-ups, for example. For more advanced exercises, you may want to add bench pressing as well as weighted squats to your workout routine as these exercises can strengthen the core, not to mention chest, back, and leg muscles.
7. MANAGING STRESS
Stress can lead to a number of physical and mental health problems, which is why it important to find ways to better cope with it. For many people, mediation, exercise, and massage are very effective in getting stress levels under control. After all, too much stress can adversely affect your health in a variety of ways including:
- Digestive health
- Immune system
- Cardiovascular health
- Respiratory health
If you find staying focused while meditating to be overly challenging or if you're not a proponent of exercise, you may want to consider massage as a means of coping with stress. It is worth noting that massage therapy extends well beyond soothing aching muscles. When used as a form of stress management, massage therapy can increase the body's production of serotonin, endorphins, and dopamine, which can lower cortisol levels, increase energy, and stabilize mood. If you're in Wollongong or the surrounding areas, you're encouraged to visit Trinacria Health Therapy, a premiere remedial and sports massage clinic based in Wollongong. Trinacria Health provides excellent massage and rehabilitative care, which is ideal for those who have chosen to make exercise part of a healthy lifestyle.