The following are the guides to healthy eating and lifestyle:
- Eat a rainbow diet: In order to adopt a healthy eating and lifestyle habit, we should note that a diet rich in fruits and vegetables is our best bet in preventing all chronic diseases. Rainbow diet simply means the selection of colourful foods, like orange, blue, green and red etc. Which provides the body with powerful antioxidants and nutrient it needs for optimal function and disease preventions. A vast number of substances found in fruits and vegetables are known to protect the body against cancer and other degenerative diseases.
- Eat to support blood sugar: Simple carbohydrates like concentrated sugar, refined grains are absorbed quickly in the blood stream which causes a dramatic rise in blood sugar. This causes the body to boost secretion of insulin by the pancreas, which leads to poor blood sugar regulation, obesity, type II diabetes, heart disease and cancer growth. Processed food and refines sugar should be cut off from our daily diet and plant based diet taken on the increase.
- Reduce Exposure to pesticides, heavy metals and food additives: Exposure to pesticides raises the risk of cancer and other diseases. Exposure to these harsh chemicals damages the body’s detoxification mechanisms. Our body finds it very difficult to detoxify and eliminate these compounds, instead they end up being stored in our fats cells, while inside the body they act as the hormone estrogen, which are the major cause of the growing epidemic of estrogen related health issues like breast cancer, leukemia and pancreatic cancer and low sperm count.
- Low consumption of animal food: High intake of red meat and processed meat increases the risk of an early death, Men and women who ate the most red and processed meats have an elevated risk of mortality compared with those who ate the least. The higher the intake of meat and other animal products the higher the risk of heart disease and cancer as opposed to diet and plant foods, which has an opposite effect.
- Eat the right type of fat: Diet high in saturated and trans fat are linked to heart disease and numerous cancers. Knowing the kind of fat to consume is paramount for us to fully lead a healthy lifestyle. The goal is to decrease the intake of saturated fats, trans-fat and omega 6 fatty acids and increase intake of omega3 fatty acids, Monosaturated, Polysaturated and Unsaturated fats. The function of fats in the cellular membrane is what determines whether the fat is good or bad. Without the right fat our cellular membrane wouldn’t function well, and when the cellular membrane is not function well it may lead to many diseases. The western diet is the main source of saturated fats (primarily from animal fats) it’s composed of food high in cholesterol like fries, bakeries, junks foods, hydrogenated oil etc. While the Mediterranean diet which has shown tremendous benefits in preventing and even reversing heart disease, cancer and diabetes; provides good source of fat (unsaturated fats) which can be derived from olive oil, fish, coconut oil, omega 3 fatty acid and fruits and vegetables.
- Keep salt intake low and potassium intake high: High sodium and low potassium diet can cause high blood pressure while the opposite can lower blood pressure. Reduced salt intake is recommended for optimal health, foods like broccoli, peas, lima beans, tomatoes, potatoes, bananas, avocado, cantaloupe and citrus fruits should be consumed for adequate amount of potassium.
- Avoid food addictives: Food addictives are used to prevent spoiling, add colour or enhance flavour. They include substance like preservatives, artificial flavouring and acidifiers. To avoid food addictive’s we should focus on whole natural foods and avoid foods that are highly processed.
- Take measures to reduce foodborne illness: Foodborne illness is caused by consumption of contaminated foods or beverages. Nausea, vomiting, abdominal cramps and diarrhea are common symptoms in many foodborne diseases. Most causes of food borne infections are microorganism frequently present in the intestinal tracks of healthy animals, for example meat and poultry can become contaminated during slaughter by contact with small amount of intestinal content. Fresh fruits and vegetables can be contaminated if they are washed or irrigated with water that is tainted with animal manure or human sewage. To reduce the risk; cook meat, poultry and egg thoroughly and making sure to wash hands, utensils and cutting board after they have been in contact with raw meat or poultry and before they touch another food.
- Drink sufficient amount of water: Water is life, it’s recommended that you drink at least 48 fl oz water per day, to replace water lost through urination, sweat and breathing. Many metabolic processes need to occur in water. Water is blood component and it’s important for transporting chemicals and nutrients to cell and tissues while removing waste products. Water absorbs and transport heat while the skin releases water as perspiration, which helps maintain body temperature. So it’s very important that water be taken regularly.