Simple solutions for your well-being

Recurring migraine, tension, mood swings and skin problems don't need to be a symptom of a disease or an exhaustion. Some minor adjustments to your menu are enough to make those problems disappear and never return, claims Daria Piotrowicz

You are what you eat. Everyone certainly knows this phrase. But can you really apply it every day? You associate eating a hamburger with additional fat on your hips. However, you are not really thinking about the fact that it can cause headaches. Tired and stressed you reach for another cup of coffee or a chocolate bar to soothe your nerves. If it doesn't work (and this is obvious) you buy expensive supplements to start following a special diet. The truth is that the solution is much simpler. Most problems have their root in bad eating habits and lack of exercise. Try to carefully analyse your menu. Dispose whatever is not beneficial and reach for foods that heal.

Living in our world today can be very stressful. While some of the stress that we experience is actually useful for motivating us, a point can be reached where it becomes very harmful, physically and emotionally. “Knowing how to manage the harmful effects of stress on a daily basis and staying balanced is crucial to our well being”, says Russell Coburn, who is an experienced personal trainer. Here are some essential tips of how to nurture our physical body by eating healthy foods and exercise.

Good start from the morning

In common with a good night's sleep or a nap during the day, a healthy breakfast will boost your energy levels. “Letting your body to keep going all morning without any fuel will make you feel lethargic”, says Russell. “If you're too rushed in the morning to make breakfast, take it with you to eat at school or work.” Sustaining breakfast items can include wholemeal toast, wholegrain cereal or breakfast bars, yoghurt, pieces of fresh fruit. Avoid muffins, bagels, and other baked goods which are often larger than a single serving and made with refined flour.

Less sugar

Give up on sugary soda. Most sweetened soft drinks provide empty calories; they supply plenty of energy, but no other useful nutrients. Cutting just one can of regular coke means losing more than 30 grams of sugar, about eight teaspoons, from your diet. Replace fizzy drinks with plain water or a tea and use organic agave nectar as your sweetener when needed.

“While chocolate and sweets can give you a boost to flagging energy levels, they should not become a habitual part of your diet. Try choosing healthy alternatives like fruits, freshly made juices or oat biscuits”, recommends dietitian Magdalena Czyrynda.

High in fibre

While fibre has little or no nutritional value, it forms an essential link in the body's digestive chain. Soluble fibre helps to reduce blood cholesterol levels, protects against cancer and prevents constipation. Our main sources of fibre is found in the outer layers of grains , which are removed in the refining process – “go for the wholegrain products such as brown rice, wholewheat pasta and wholemeal bread. Also adding dried fruits and nuts to your diet will supply you with an extra amount of fibre”, says Magdalena. 

 

More fruits and vegetables 

 

If there's one food group we can never eat too much of, it has to be vegetables. Abundant in vitamins, minerals, fibre and water, they help to cleanse the body and reduce the toxic load. Also both fresh and dried fruits are an excellent, nutrient-rich source of minerals, natural sugars and enzymes.

Try to make vegetables a central feature of main meal or eat at least one more vegetable or fruit at every meal. Keep a bowl of cut-up raw veggies in the front of the fridge where you'll see it. Load extra veggies into your sandwiches, salads, soups, and omelets. “Get unhealthy snacks like crisps or sweets out of your diet and replace them with seasonal fruits”, advises Russell.

Mindless eating

Eat only when you're actually hungry. When you feel satisfied -but before you feel full - stop eating, even if there's still food on your plate. Don't sit in front of the TV or computer when you eat. “Multitasking leads to overeating. When you tune in to your appetite signals, you're less likely to eat just because you're bored”, states Magdalena.

No need for supplements

Eating foods that are beneficial for your body is important as it is always better to get your nutrients from a balanced diet than by taking supplements. As the human body is unable to manufacture most vitamins for itself, it is necessary for you to make them an essential part of the diet.

Obtain vitamin A from raw carrots, eggs and full dairy products for cell division and growth – vital

to good eyesight and also ideal for weak and lifeless hair. Vitamin C, which is best known as a popular remedy for the common cold, is vital for the production of collagen ( needed for healthy skin, bones, teeth and gums). You will find highest levels in citrus fruits, strawberries, blackcurrants and peppers. The B vitamins, found in potatoes, liver, nuts, seeds, beans or blueberries, help to prevent the build-up of toxics in the body; they also make your nails stronger and give a shine to the skin and hair.

Bring exercise into your life

Remember that you don't have to invest in expensive equipment or join a gym to make exercise a part of your life. “There are plenty of different forms of activity that can easily be built into your routine,” says Russell. “Jogging, walking, cycling or even dancing will gentle and easy fit into your lifestyle.” Choose more than one type of exercise to keep your programme interesting and enjoyable, he maintains. “Exercise on a regular basis – at least twice a week with the view for three to four times as you improve. Keep it mild and easy – your body won't benefit from overdoing,” adds Russell. It will make you feel wonderfully alive because of the release of endorphins – chemicals in the brain that make you feel happier, calmer and clear-headed.

Most of the time, nutritionists and dietitians are full of brilliant ideas that help you eat healthier, stay slimmer, and live longer. But every once in a while, food gurus forget that the rest of us have limited time, funds, and willpower. “While searching for your own well being remember that even the minor changes can make a major differences. Plenty of rest, the right foods, fresh air and regular exercise lift your spirits and help to protect against illness and the pressure of modern life”, reminds Russell. Don't overwhelm yourself by making too many changes at once and remember to celebrate your healthy lifestyle goals. Reward yourself for meeting your aims with foods that won't undo your healthy eating habits and other ways that simply make you feel good. How about herbal teas or a massage? 

I highly recommend reading the book Conscious Eating by Dr. Gabriel Cousens for a super in-depth look at how to customize and create a diet for yourself, and master the art of feeding yourself.