How to Achieve Health and Fitness

How to Achieve Health and Fitness

Many people are looking for health and fitness, but what really are the essentials for health and fitness and how do you achieve good health and overall well-being?

If you take a closer look at the concept, it all boils down to the following four components that are crucial to living a healthy life.

They are:

* 1 Good nutrition

*2 Regular exercise

* 3 Good night's sleep

* 4 High quality nutritional supplements

If we choose to make good nutrition – including supplements – and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.

Healthy living means: eating a balanced, healthy diet, avoiding smoking, excessive consumption of alcohol and toxic chemicals, regular exercise, good sleep and supplementing our diet with quality nutritional supplements.

I will describe the above four components of a healthy life in more detail.

First of all: good nutrition.

You've probably heard it before: "You are what you eat." Although I like a more precise definition. It's better to say, "You are what you can get out of your food."

Good nutrition is fundamental to 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 food that contains 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 the nutrients from the food we eat. The nutrients must be in a form that the cells can absorb, and the cells must be in optimal condition to absorb the nutrients. This is called bioavailability.

These are the keys to a successful diet and two often overlooked facts. This is one of the reasons why most supplements miss the mark. They do not concern themselves with the cellular state of the body.

You may think that regular exercise, a positive mental attitude, applying the golden rule: “Everything in moderation” is the key to good health. However, understanding the harm caused by processed foods will motivate you to change your diet if you strive for a high level of health and freedom from degenerative diseases.

Acid-base balance. We should consume acid and alkali forming foods in the right proportion. This is not difficult to realize if we know that fruits and vegetables are generally alkaline and the rest are mostly acid-forming, with a few exceptions. For more information on acid and alkali forming foods, see my article.

The Australian diet contains almost one and a half times more acid-forming foods than alkali-forming foods. This relationship should be reversed. The problem with eating too much acid-forming foods is that toxic waste products build up and cause most of our health problems. A diet deficient in fruits and vegetables lacks important antioxidants, beta-carotene, vitamins and minerals. They are most important in preventing free radical oxidation, which is the leading 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 lifestyle, air and water pollution and malnutrition. Oxidative stress has been proven to be the main cause of over 70 chronic degenerative diseases.

Every day, the DNA in every cell in your body is subjected to about 10,000 attacks from cell-damaging forces known as free radicals. These are unstable oxygen molecules that have lost an electron. Free radicals occur naturally when your body converts fuel into energy, but you also get them from air and water pollution, stress, smoking, and sun exposure.

These volatile molecules move around your body trying to stabilize themselves by stealing electrons from other molecules. If they are successful, they create even more free radicals and cause a sort of snowballing 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 thought to play a role in the accumulation of low-density lipoprotein (LDL) cholesterol and the lining of your artery walls. This can lead to a narrowing of the arteries, called atherosclerosis, which leads to heart disease. And when free radicals damage the DNA in cells, cell mutations can occur that lead to cancer.

It's not just about diet, but also about exercise. A balanced lifestyle is key. Train at least three times a week. Aerobics, jogging, swimming, cycling and also weight lifting are part of your exercise routine, which is important for maintaining healthy bone structure.

The key is to do the right exercise. Aerobics is usually recommended in the weight loss industry. The more intense the better, which is all wrong!! The problem is that aerobic exercise that raises your heart rate above 120 beats per minute, including running, rowing, swimming, cycling, and many of those fancy aerobics classes at gyms, burns almost as much muscle as fat.

And as you know, losing muscle reduces your ability to burn fat and makes you even fatter. Remember, muscle is the engine in which body fat is burned. You should 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. However, the best exercise for fat control is a varied, high-repetition resistance workout using weights or machines.

By exercising all the muscles in your body, you burn a lot of fat. Another benefit of resistance exercises is that they strengthen muscles, thereby providing more muscle cells to burn fat. It's a real health business.

Another important factor is the right pace. Don't overdo it. You can't force things to happen at the same time. The secret to good health is consistency and consistency. 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 healthy. Our bodies need an abundance of physical and mental energy to function optimally.

The source of energy is food, but food is useless without oxygen, which is the key to our strength. The more oxygen we supply to our cells, the more energy we will have.

Breathing is how we obtain oxygen, and the benefits of periodic deep breathing are enormous. However, when we breathe shallowly, we affect the functioning of our systems. If the oxygen supply to our lungs is insufficient, this can lead to physical and mental illness. Posture is important for proper breathing.

The third factor in health and fitness is good sleep. There is nothing better than a good night's sleep and there is a great physiological need if the person wants to feel refreshed and awake the next day. Sleep is also important for your memory and learning ability, and possibly for maintaining a good immune system. However, many questions still remain unanswered about the function of sleep.

This is perhaps best explained by the fact that people who suffer from insomnia also suffer from reduced concentration, memory, and ability to complete daily tasks. They are also at higher risk of work-related accidents and traffic accidents, many sick days, increased use of health services and a lower perceived quality of life.

Insomnia is usually perceived as a result of difficulty sleeping, meaning the person either has trouble falling or is not sleeping. Poor sleep quality, where the sufferer does not wake up feeling refreshed even after enough hours of sleep, is a common complaint, particularly among older people.

Melatonin is a naturally occurring hormone in the brain that is produced by the pineal gland and secreted at night. It breaks down quickly, but by being secreted continuously throughout the night, it acts like a sleep regulator and a “darkness signal” in humans. However, natural production of melatonin tends to decrease with age. Especially in older people with insomnia, melatonin production is reduced compared to older people without sleep problems.

Research has shown that melatonin in small doses of 0.1 milligrams can reduce the effects of jet lag, such as sleep disturbances and fatigue.

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 that is unacceptable to the cells themselves and does not contain bioavailable substances that are useful to the cells in your body.

People suffering from a chronic degenerative disease are exposed to greater oxidative stress than normal. In this case, it is important to use optimizers to support an existing nutrition program.

It is scientifically proven that taking dietary supplements has significant health benefits. The benefits of dietary supplements have been scientifically verified over the past two years. Hundreds of scientific studies have shown that nutritional supplements can significantly reduce the risk of degenerative diseases.

Aside from the future benefits, eating well and exercising regularly to achieve health and fitness allow us to enjoy life much more now!