Many people seek health and fitness, but what really are the essentials for health and fitness, and how do you achieve good health and general well-being?
When you take a closer look at the concept, it all comes down to the following four components, which are crucial to a healthy life.
* 1 good nutrition
* 2 Regular exercise
* 3 A good night’s sleep
* 4 High quality nutritional supplementation
If we choose to make good nutrition, including supplementation, and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.
Living healthy means: eating a healthy and balanced diet, avoiding smoking, excessive consumption of alcohol and toxic chemicals, exercising regularly, sleeping well, and supplementing our diet with high-quality nutritional supplements.
I will describe in more detail the four components mentioned above for a healthy life.
First of all: good nutrition.
You’ve probably heard it before: “You are what you eat.” Although I like a more precise definition, it is better to say, “You are what you can get out of your food.”
Good nutrition is essential for good health.
The human body is a complex system that requires a full spectrum of nutrients for optimal health.
What do we mean by “good nutrition”?
Good nutrition means: eating the right foods that contain all the right carbohydrates, proteins, fats, fatty acids, vitamins, minerals and trace elements, depending on your body type.
A second factor that determines good nutrition is our body’s ability to absorb nutrients from the food we eat. The nutrients have to be in a form that the cells can accept them, and the cells must be in optimal condition to be able to absorb the nutrients. This is called bioavailability.
These are the keys to successful nutrition and two facts that are often overlooked. That’s one of the reasons why most nutritional supplements miss the mark, they don’t address the cellular condition of the body.
You may think that regular exercise, a positive mental attitude, while applying the golden rule: “everything in moderation”, the key is good health. However, if you understand the harm caused by processed foods, it will motivate you to change your diet, if you are aiming for a high level of health and free from degenerative diseases.
Acid-alkaline balance. We must consume acid-forming and alkaline-forming foods in the correct proportion. This is not difficult to understand, when we know that, in general terms, fruits and vegetables are alkaline and the rest, mostly, acid, with a few exceptions. You can read more about acid and alkaline forming foods in my article.
The Australian diet contains almost one and a half times more acid-forming foods than alkaline-forming foods. This relationship should be the other way around. The problem with eating too many acid-forming foods is that it builds up toxic waste products and is the cause of most of our health problems. A diet that contains insufficient amounts of fruits and vegetables lacks vital antioxidants, beta-carotene, vitamins, and minerals. They are very important to prevent oxidation, caused by free radicals, which are the main cause of heart disease, stroke, cancer and other diseases.
We also need a sufficient amount of antioxidants, to counteract the formation of free radicals caused by our stressful lifestyles, air and water pollution, and malnutrition. Oxidative stress has been shown to be the main cause of more than 70 chronic degenerative diseases.
Every day, the DNA in every cell in your body faces some 10,000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals occur naturally as your body converts fuel into energy, but you also get them from air and water pollution, stress, smoking, and radiation from the sun.
These volatile molecules run through your body trying to stabilize themselves by stealing electrons from other molecules. When they are successful, they create even more free radicals, causing a kind of snowball-like procession of damage.
Free radicals don’t just show up occasionally here and there. Up to 5% of the oxygen used by each cell is converted into free radicals.
Free radical damage is believed to play a role in the buildup of low-density lipoprotein (LDL) cholesterol and the lining of the artery walls. This can cause a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA inside cells, the results can be cellular mutations that lead to cancer.
It’s not just about nutrition, and it’s not just about exercise. A balanced lifestyle is the key. Exercise at least three times a week. Aerobics, jogging, swimming, cycling, and also include weight lifting in your exercise routine, which is important for maintaining healthy bone structure.
The key is to do the right exercise. Aerobics are generally recommended in the weight loss industry, the more intense the better, which is wrong! The problem is that aerobic exercises that raise your heart rate above 120 beats per minute, including running, rowing, swimming, cycling, and many of those fancy aerobics classes at health clubs, remove muscle almost as much as remove fat.
And as you know, losing muscle mass reduces your ability to burn fat and prepares you to gain even more weight. Remember, muscle is the engine on which body fat is burned. You must do everything you can to maintain it for the rest of your life.
Walking is good for many health reasons, it also burns some fat and doesn’t burn muscle. But the best exercise for fat control is high-repetition resistance training and a wide variety, using weights or machines.
By exercising all the muscles in your body, you burn a lot of fat. Another advantage of resistance exercises is that they increase muscle mass and as a result they provide more muscle cells to burn fat. It is a real bargain for health.
Another important factor is the right pace. Don’t overdo it. You can’t force things to happen all at once. The secret of good health is consistency and stability. The right amount of food and regular exercise.
The simple technique of “deep breathing” can make a powerful contribution to feeling good and being fit and well. Our bodies need a great deal of physical and mental energy in order to function at their best.
The source of energy is food, but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.
Breathing is how we get oxygen and the benefits of periodic deep breathing are enormous. However, if our breathing is shallow, we paralyze the functioning of our systems. When the oxygen supply to our lungs is insufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.
The third health and fitness factor is a good night’s sleep. There is nothing more beneficial than a good night’s sleep and there is a great physiological need if the individual likes to feel refreshed and alert during the next day. Sleep is also important for memory and learning ability and possibly for maintaining a good immune system. But there are still many unanswered questions about the function of sleep.
This is possibly best explained by the fact that people who suffer from insomnia also suffer from reduced concentration, reduced memory, and reduced ability to perform daily tasks. They also have a higher risk of work and road accidents, many sick days, greater use of health services and a lower perceived quality of life.
Insomnia is generally perceived as related to not getting enough sleep, which means that the person has trouble falling asleep or staying asleep. However, poor quality of sleep, whereby the patient wakes up without feeling refreshed, even after having had enough sleep, is a common complaint, especially among older people.
Melatonin is a natural hormone in the brain, made by the pineal gland and secreted at night. It degrades rapidly, but being continuously secreted throughout the night, it acts as a sleep regulator and a “dark signal” in humans. However, the natural production of melatonin tends to decrease with age. Especially in the elderly suffering from insomnia, the production of melatonin decreases compared to the elderly without sleep problems.
Research has shown that melatonin, when taken in small doses of 0.1 milligrams, can lessen the effects of jet lag, such as difficulty sleeping and tiredness.
The fourth component is: a high-quality nutritional supplement. As I mentioned earlier, most supplements do not address your body’s cellular condition. Worse, many are in a form unacceptable to the cells themselves and do not contain available biological substances that are useful to the cells in your body.
People with chronic degenerative disease are subjected to more oxidative stress than normal. In this case, it is important to use optimizers to support any existing nutritional program.
Taking nutritional supplements has been scientifically proven to have significant health benefits. The benefits of nutritional supplements have been scientifically verified for the past two years. Hundreds of scientific studies have shown that nutritional supplements can significantly reduce the risk of degenerative diseases.
In addition to future benefits, eating right and exercising regularly to achieve health and fitness also allows us to enjoy life so much more right now.