In today’s fast-paced world, nutrition is more important than ever. People want to be productive and enjoy their free time with leisure, but this is no simple task. Our bodies require plenty of energy and a good balance of nutrients to function properly. The good news is that nutrition has progressed enough to cover all the bases of your body’s needs. All you need to do is follow a few simple rules to look good, feel good, and get the energy you need.
Here are a few tips to help you achieve this.
It’s worth noting that water makes up around 60% of the human body. It’s an essential ingredient for just about every biological process in our bodies. Since we lose plenty of water to passive processes such as breathing and sweating, we need to compensate for this loss with regular consumption. A lack of water, also known as dehydration, can cause anything from fatigue to heart problems, depending on the extent of dehydration.
Most people don’t drink enough water to satisfy their body’s needs on a daily basis. While a small deficit might not lead to heart palpitations or arrhythmias, it’s a recipe for feeling uncomfortable and fatigued. Water consumption is crucial for skin and hair health. With less water, the body can’t regenerate this tissue quite as well, leading to dry skin and frail hair.
Drinking more water is the single healthiest thing you can do for your physical and mental health. All it takes is a few extra glasses of clear H2O every day and you’ll start looking and feeling better. Whether you want to improve the quality of your hair or increase kidney health, all it takes is a bit more water. Whenever you’re at work or sitting in front of your desktop computer, make sure to keep your water intake up. A few sips from time to time could change your life for the better.
Limit processed sugars
No matter what you’re eating, it’s going to feature some sugar. Whether you’re grabbing a bite of pizza or eating cake, you can count on a high sugar content. Even fruit is mostly packed with sugar, with the occasional fiber content. However, you won’t be affected negatively by fruit as much as you would by a piece of cake.
What sets these foodstuffs apart? It’s the processed sugar. Our bodies aren’t built to take an enormous rush of sugar that quickly. When you eat an apple, your digestive system has to process the fiber and complex carbs before it can reach the sugar, which means you receive the energy boost gradually. When eating a candy bar or drinking soda, you get readily available sugar immediately.
When we’re kids, this rush of sugar gives us energy. After growing up, getting a rush of sugar is nothing but trouble. Once your stomach absorbs the sugar, your insulin will spike significantly. Since the body can’t tell exactly how much sugar you’ve eaten, it will overshoot the insulin and lead to a massive crash and slump. This is why you feel tired after a lot of candy.
Not only does this process leave you exhausted, but it also harms your insulin-producing pancreas cells over time. It would be best to limit processed sugars and stick to complex carbs. Avoid having cereal for breakfast, as that’s pure sugar. Aim for a diverse set of foodstuffs that would satisfy your body’s carb, fat, and protein needs all at once.
Drink alcohol in moderation
It’s no secret that alcohol isn’t exactly good for you. Drink too much and you won’t be enjoying yourself the following day. Repeat this process often enough and you’ll have liver problems. While drinking isn’t the healthiest of activities, it’s something plenty of young people do on a semi-regular basis. To maintain proper health, it’s crucial that they know how to drink and how to limit this activity to a manageable level.
Alcohol is a notable diuretic, which means it stimulates the body to get rid of water. It essentially dehydrates you, which means you have to compensate with quite a bit of water. If you’re out partying, you should prepare plenty of glasses of water to stay hydrated. It’s going to prevent dehydration and let you minimize the risk of a hangover.
Drinking before bed should be avoided. Not only would the effects of alcohol impact your quality of sleep, but it would also cause you to get up at night to go to the bathroom. This makes it difficult to get consistent six-to-eight hours of shut-eye.
Don’t overdo alcohol on a weekly basis. Health guidelines suggest that people should have the equivalent of one drink per day at most, depending on the type of alcohol. Two beers or glasses of wine is fine, but any more could cause the slow buildup of various health issues.
Don’t eat too much before bed
We all get those midnight cravings for snacks from time to time. However, it’s important not to eat too much before you head for some shut-eye. You have to be mindful of your digestive system when eating before bed.
It can negatively affect your digestion if you gorge yourself before heading to sleep. Our bodies try to keep digestive activities to a minimum before bed. If your stomach has to work overtime while you’re snoozing, it might negatively affect your sleep. This could leave you exhausted when you wake up, as you might not get a good night’s sleep from tossing and turning. Not to mention, eating lots of fatty and protein-rich foods could make it difficult to get into a good sleeping position later on.
If you have issues with indigestion or heartburn, you should definitely avoid snacking before bed. you’ll be lying on your back for hours, which allows digestive juices to move around freely. You won’t feel the effects immediately, but you’ll soon regret eating before bedtime.
Turn to healthy fats
As we’ve all learned by now, not all fats are created equal. When it comes to good nutrition, you should aim for unsaturated fats and omega-3 fatty acids. The issue is that a lot of tasty foods contain saturated fats, which can be bad in higher amounts.
It’s important to limit saturated fats, as they lead to an increase in LDL cholesterol. When increased, this type of cholesterol has nowhere to go. The body then deposits it wherever it can, which often means it ends up in the walls of blood vessels. If the process repeats too many times, you end up with clogged arteries and other cardiovascular issues.
Sausages, bacon, butter, cakes, fatty cuts of meat, and plenty of other foods contain plenty of saturated fats. There’s no reason you should cut foods like bacon or cakes from your diet completely, but you should try to eat them in moderation. The good news is that there are ways to reduce LDL cholesterol even if you have it in excess. Eating whey protein and food rich in omega-3 fatty acids will help reduce the concentration of LDL cholesterol. Exercise is another good option, but it won’t outweigh the effects of eating lots of saturated fats.
Low iron is the most common nutritional deficiency in the modern world. Pre-menopausal women have the highest risk for this deficiency, for obvious reasons. In many cases, low iron stores aren’t diagnosable as anemia, but they can still affect your energy levels and mood. It’s a common cause of fatigue for millions of people around the world. Low iron stores can also affect the performance of your thyroid gland, leading to further issues.
The good news is that anemia and low iron can be resolved with ease in most cases. All you need is to supplement your iron intake and absorption.
Cast-iron cookware is a surprisingly good option for those who lack iron stores. Just cooking food in this type of cookware will give you a small passive boost of iron. Anemia supplements are another good source of readily-available iron. You should consult your physician to see which supplement would best suit your needs.
It’s also crucial that you increase iron absorption. Foods that are rich in vitamin C help our digestive systems use the iron we consume. Combine both and you’ll be able to take care of anemia in no time. If the problem persists after supplementation, you should talk to your physician about diagnostic measures to see if another issue is causing the iron deficiency.
Enjoy well-balanced meals
When you eat food is just as important as what you eat. Regular, balanced meals are crucial for maintaining energy levels throughout the day. You can’t focus all of your nutritional needs on one meal and expect to be full of energy afterward.
People often say that breakfast is the most important meal of the day, and there is some truth to that. Try to eat a well-balanced meal at the start of the day. Avoid carb-rich foods such as cereals or candy bars, as they’ll leave you feeling lethargic until lunch. Choose a meal that includes all of the essential macronutrients, which include carbs, fats, and protein.
Greek yogurt and eggs are a great combo for breakfast and won’t leave you feeling too heavy or too hungry afterward. Oatmeal is another good choice for your first meal of the day. Combine it with chia seeds and bananas for an extra boost of tasty goodness, and you’ll be ready to take on any challenge the day throws at you.
Supplement your diet properly
While a well-rounded diet might provide you with most of the nutrients you need to live healthy, it might not be enough for everyone’s needs. Some people require a little extra boost in their diet in the form of various supplements. If you’re someone that works out regularly or has a physically-demanding job, supplements can help you get extra energy and efficiency.
One of the most common substances people add to their diets is whey protein. It’s a handy, natural supplement that stimulates our bodies to produce muscles. After you finish a workout, it’s hard to reach an adequate supply of protein without reaching for red meat or other heavy foods. Eating whey protein gives you a boost of readily-available amino acids, and it doesn’t leave you feeling full or bloated. This gives your muscles enough protein to regenerate lost fibers and build stronger musculature.
Creatine is another excellent choice for supplementation. It’s one of the most studied supplements in the world, and we’re only scratching the surface of what it can do. Not only does it give your muscles a higher potential to store energy, but it also lets muscles hydrate more effectively. With higher energy levels, our muscles can also regenerate at a faster rate. With the help of creatine supplements, you can enjoy more effective workouts and push your body to its limits while also letting your muscles rest and regenerate properly. Combine it with whey protein and you’ll reach all of your fitness goals while feeling like a brand-new person.
Drink coffee in moderation
Coffee is the most popular stimulant in the world, and for good reasons. It’s tasty, acts quick, and doesn’t have any significant side effects. However, too much of anything is never a good thing. Overdoing coffee can lead to various issues, including insomnia and stomach problems.
If you’ve ever had coffee while trying to crunch for a deadline, you’ll know that it doesn’t boost your energy levels past a certain point. In fact, it’s more likely to tire you out while making it impossible to sleep. Try to limit your consumption to moderate levels so that you get all of the benefits of a good cup of coffee and none of the downsides.
Nutrition is not a simple science. You can’t just eat one kind of healthy food and call it a day. Our bodies are complex systems that change over time, and you have to be vigilant with what you consume. With the right nutritional principles, you can wake up every morning feeling fresh, go on with your day full of energy, and go to sleep completely relaxed.