Just a few minor adjustments to the way you eat each day can have a dramatic impact on your risk level for many conditions typically linked to advanced age. Follow these tips from www.medisupps.com to keep at your healthiest.
Drop Some Pounds
Minimal changes in your weight are known to have a substantial effect on overall health risk. Dropping a mere 5% of your current weight may lower your propensity for developing cardiovascular concerns, diabetes, and liver issues markedly. As such, someone who weighs 200 pounds can achieve real improvement by shedding just 10 extra pounds. Though everyone has visions of losing every bit of their excess weight, starting slow with a smaller, doable goal can make a massive difference.
Steering Clear of Processed Meats
Meat products such as sausage, hot dogs, and the like are often cured, salted, and smoked as a way to boost flavor and extend shelf life. However, researchers have found that consuming a great deal of such meats can have a deleterious effect on health. One study in particular noted that having just one serving daily of meats like bacon, sausage, or lunch meat raised the risk of heart disease by 42% and the risk of diabetes by 19%. It is worth mentioning that the problem with the processed foods was not the cholesterol or the saturated fats, however, but rather the degree of preservatives and sodium used in them. These types of meats contained roughly four times as much sodium and an even greater percentage of nitrates than meats that were not processed. There have been other studies that have pointed to processed meats as being a risk driver for colon cancer as well.
Eating The Blues Away
Though there is no such thing as a single super food that should become the centerpiece of your dietary plan, there really is some truth behind the suggestion that blueberries should be a regular part of your regimen. One study found that consuming at least three servings of these berries weekly, brought about a 26% reduction in the risk of diabetes. It was found by other researchers that having a cup of blueberries daily achieved a reduction in blood pressure as well. The majority of people cannot and will not integrate this amount of blueberries into their diet, but the point is that darkly-hued fruits, vegetables, and the like, including kale, cherries, and more, are very helpful additions to your plate. They contain massive amounts of fiber, nutrients, and other elements that are critical to good health. What’s more, they also curb your cravings so that you do not gorge on less beneficial foods.
Avoiding Packaged Convenience Foods
To really achieve the age-defying benefits of a healthy diet, it is important to avoid processed drinks and foods as much as possible. This helps achieve a tremendous reduction in the added sugar consumed each day. What is the best way to tell whether a food item is processed? A key hallmark of processed foods is that they are packaged and require opening in some way or another. Crackers, chips, frozen pizzas, and the like are all examples of processed foods. Certain exceptions to this rule of thumb exist, however, such as things such as eggs, nuts, and dairy products that also come in packaging, but are not processed. Attempt to eat food items that contain just one ingredient, and you will likely end up avoiding processed goods.
After you have eliminated processed food from your diet, you are almost certain to have greater intake of vegetables and fruits, lean cuts of meat, fish, and healthy whole grains. Such a diet is akin to the famed Mediterranean plan which has produced tremendous results for many. There are perfectly good alternatives to this kind of diet as well, such as a vegan plan, the Atkins program, or the South Beach diwet. The key to all of these regimens is to cut packaged foods out of the daily routine in favor of a wide array of whole foods.
Are Supplements Valuable?
Numerous recent studies have called into question the value of dietary supplements. Though fish oil is a popular addition to many diets as a means to fight aging, there has been research to suggest that the benefits are negligible. While there has been some indication that vitamin B12 is helpful for keeping aging brains sharp, the problem is that most people do not have sufficient intake to realize the benefits. While many believe in the power of vitamin D, there has yet to be conclusive evidence that supplemental amounts are useful.
The fact is that a study conducted in 2010 determined that most people did not have a vitamin D deficiency, and that individuals who took supplements did not realize notable benefits from it. When it comes to spending money on supplements, it may just be wiser to use those funds to get a great pair of athletic shoes, buy healthier whole foods regularly, and engage in leisure activities that get you moving more often. Doing these things is far more likely to boost your physical well-being than swallowing a handful of supplements every morning.