Health and nutrition for family's and children
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fibre, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.
Protein gives you the energy to get up and go and keep going while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high quality protein, especially as we age. That doesn’t mean you have to eat more animal products a variety of plant based sources of protein each day can ensure your body gets all the essential protein it needs.
Fat. Not all fat is the same. While bad fats can wreck your diet and increase your risk of certain diseases, good fats protect your brain and heart. Healthy fats such as omega3 are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim you
Fibre. Eating foods high in dietary fibre (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.
Eating healthy eating habits is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. it’s about feeling great, having more energy, improving your health, and boosting your mood, productivity, performance,
Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important.
By using these tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.
Practical advice, healthy eating tips and changes to help ease some common health complaints.
Reduction in coffee and energy drinks, as this will help to reduce stress levels. Drink plenty of fluids, e.g. water, non-alcoholic drinks, fruit juice, vegetable juice and smoothies. Eat more lean meat. Fish is a good source of protein and contains many vitamins and minerals. Eggs, milk, yoghurt and cheese are good to eat too.
In addition, a sauna is a good source of relaxation that relieves stress, flushes toxins out of the body, increases circulation and helps to reduce muscle soreness and ease arthritic pain.
An important factor: a high intake of salt can have a negative impact on your blood pressure. Research shows people with high blood pressure are more likely to develop heart disease or have a stroke. Irritable bowel syndrome is a common digestive complaint. IBS affects some people and not others. While symptoms vary, they usually include diarrhoea, constipation and bloating. Common triggers include stress or disruption to the good bacteria in your gut.