Six simple steps to achieve a healthy body
- Hydration. In general, doctors recommend 8 or 9 cups of water a day. Caffeinated drinks dehydrate (teas, coffee and sodas) so it is best to limit your daily intake of caffeine. One caution. Bottled water, if it is not in a BPA free plastic bottle, may actually be harmful in that BPA is a xeno estrogen. Xeno estrogens are chemicals that have estrogen like activity in the body and may cause hormonal imbalances that are detrimental to your health.
- Supplements. The American Medical Association recommends that every adult take a multivitamin every day. This is to ensure that the minimum amount of vitamins and minerals needed for daily metabolism are met. We at New Contours feel that high quality broad spectrum vitamin and mineral supplements are essential for good health. Generally speaking capsule or liquid form vitamins are better absorbed and thus provide greater benefit. Recommended sources of vitamins include: www.lifeextension.org or www.drwhitaker.com. Many physicians and researchers feel that the RDA for vitamin D is too low. You should get your levels checked and adjust your daily dose as necessary. For recommended dose guidelines visit: www.vitaminDcouncil.org.Omega 3 fatty acids are essential fatty acids. This means that your body cannot manufacture them. They are anti inflammatory, cardio protective and the health benefits are significant. High levels of Omega 3 in the diet have been shown to reduce the risk of certain types of cancer and reduce the risk of sudden cardiac death by up to 50%. Add other vitamins and minerals as needed based on the recommendation of your physician. If you don’t have a physician contact Dr. Clif Sheets at Prime Care 540-786-1200.
- Recommended diets. Simple meal plan formula: 50% of every meal – vegetables, 25% protein (preferably lean chicken, fish), 25% complex carbohydrates (whole grains, bulgur, barley). Avoid high fructose corn syrup and artificial sweeteners. Limit refined sugars to bare minimum. Light servings of fruit as desired but be careful because fruit contains a lot of sugar.
- Identify and eliminate foods you are sensitive to. Many people suffer from unidentified food allergies. Because of this they are chronically exposed to food they should be avoiding. By identifying those foods and eliminating or minimizing them in your diet you can reduce chronic inflammatory side effects such as: joint pain, irritable bowel symptoms, headaches etc. If you think you may have any food allergies, New Contours offers a simple home testing kit that tests for sensitivity to 95 different types of food sensitivities.
- Hormone balancing. If you are 35 or older it is likely that your hormones are becoming out of balance. Insulin and cortisol tend to increase as we age. Thyroid , melatonin, DHEA and the major sex hormones (estrogen, progesterone and testosterone) decline. We believe that balanced hormones lead to a healthier and more vigorous, energetic life. Hot flashes, night sweats, trouble sleeping, anxiety, vaginal dryness, low libido, PMS, fatigue, fibroids, fibrocystic breast disease and weight gain may all be signs or symptoms of hormonal imbalance as a woman ages. Peri-menopause weight gain is often times misdiagnosed and is one of the first signs of hormonal imbalance. These signs of menopause or early menopause and related conditions are also connected to your stress levels, poor nutrition, lack of exercise and the environmental toxins your body is exposed to on a daily basis. Sexual dysfunction, unable to maintain erections, reduced sex drive or reduced sexual activity, decreased energy, loss of body hair, depressed mood, increase in body fat, decrease in bone strength, reduced muscle mass, reduced focus may all be signs or symptoms of low testosterone in men.If you believe that you are experiencing some of these symptoms and would like to have your hormones tested, please see your primary care physician or our medical director, Dr Clif Sheets at 540-786-1200.
- Dailey exercise or activity. American Heart Association recommends 150 minutes a week of brisk walking or other aerobic activity. Contact your local gym for a personal evaluation and exercise regimen.
Disclaimer: The information contained here is not intended to diagnose or treat any medical condition.