There is so much health information it feels overwhelming to even know where to start. I want to help you with that. Our parents and Grandparents were pretty close to the mark and, in many instances, adopting many of their lifestyle practices will serve us well. Hippocrates and Michael Pollan have summed it up pretty well…
“Let Food be thy medicine” Hippocrates 431 BC
“Eat food. Not too much. Mostly plants.” – Michael Pollan
Here are my top tips
1. Eat real food and keep it simple: Food as close to its original form as possible. How many steps from its origin has it taken? What has been added to it and for what purpose? Whole foods retain more of their vitamin, mineral and fibre content and organic foods are free of pesticides and insecticides and higher in nutrient value.
2. Eat more vegetables: Most of us do not eat enough vegetables and enough variety. Try and eat vegetables at every meal. Fill half your plate with non-starchy vegetables. Here’s a good start list https://www.healthline.com/nutrition/21-best-low-carb-vegetables#section3
3. Chew like a cow – slowly. This will improve digestion. Put your fork down sometimes during your meal.
4. Don’t drink with your meal: Fluid washes away the digestive enzymes in the mouth and dilutes the stomach acid. If you suffer from reflux diluted stomach acid (or not enough) may in fact be the problem rather than the commonly held view that reflux is always too much stomach acid. Try and drink a glass of water 15-30 mins before you eat. What about wine? Sipping wine or sipping water is likely fine but half a glass during the meal may cause problems.
5. Reduce your chemical load: Consume food with the least possible exposure to chemicals: The dirty dozen and the clean 15 (ewg.com) outlines which fruit/vegetables are recommended to only be consumed if organic and which ones can be eaten from regular sources. Wash regular fruit and veg thoroughly with apple cider vinegar or a fruit and veg wash like enviroclean (available here https://elitehealthsupplements.com.au/product/fruit-and-veg-wash/) Beauty Products/Makeup: skin, hair & body products can be absorbed by the skin and increase the chemical load on your body. https://draxe.com/dirty-dozen/
6. Eat seasonally: Buy seasonal and local. Less food miles are higher in nutrient content as it hasn’t travelled as far. Local market farmers are not likely storing their produce.
7. Get some sun. Vitamin D deficiency is common and contributes to many health conditions. Guidelines are here: https://www.cancer.org.au/preventing-cancer/sun-protection/vitamin-d/
Sardines, salmon and cod liver oil are good sources of Vitamin D too.
8. Drink water. Men: 3.4L, Women: 2.8L. Additional water should be consumed on very hot days, if pregnant or breastfeeding or if you are undertaking exercise.
9. Sleep: Integral in every way. Ideally be in bed by 10pm to maximise restorative sleep.
10. Rest/Recovery: A life of continuous stress leads to physical burnout. Your body can be under stress even if you don’t think you are stressed. Factor in rest and recovery time and be honest about how you are managing your stress. Get into nature, take off your shoes and connect with the earth.
How did you score? 10/10?..
Take some time to consider making these tips a priority for yourself and live your best life!
Bek Di Mauro