5 Tips For Achieving Your Healthy Resolutions

 

It has been said that to be selfless, you must be selfish. Before you can be truly available for the people around you physically, mentally and emotionally, you have to ensure that you are in a position to do so.

Let 2018 be the year you take care of your health. If this is one of your New Year’s goals, it’s essential to take the steps necessary to get your body and mind in tip-top shape. This always begins with one fundamental priority — proper nutrition.

To accelerate your goals, we’ve prepared these five nutritional hacks that will help you achieve your nutrition resolutions.


The Most Fluid Habit to Make

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One of the best ways to keep yourself healthy is to get into the habit of keeping yourself properly hydrated.

The human body is about 60 to 70 per cent water by composition. We need water to help us digest food, detoxify our skin, carry nutrients to the brain and organs for better cognitive and physical function, and more. Unlike soda, water can help manage body weight and reduce caloric intake throughout the day. 

Many foods in our diet can be filled with sodium, and too much salt can raise your blood pressure, as sodium draws water from the body to the veins, leaving your body vulnerable to dehydration. Dehydration can lead to unclear thinking, mood changes, digestive issues and other health issues.

Although the water-intake requirements can vary depending on your current health and age, the general guideline is to aim for at least two litres per day, which is about eight tall glasses. To make things convenient, try carrying around a reusable bottle you can drink from throughout the day. Infusing your water with fruit and herbs like berries and mint are tasty and refreshing options, too!


Nourishment, Inside And Out

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The winter cold brings with it a number of challenges, such as dry skin and a slower metabolism. On frigid nights, multifaceted nutrition is key, which brings us to coconut oil.

You’ve probably heard about the wonders of coconut oil from your friends or family. Clinical studies have shown that coconut oil can reduce a number of heart disease factors within the body help improve digestion through antibacterial properties, improve HDL cholesterol and lower LDL cholesterol, and even be used as a topical moisturizer.

Coconut oil is also easily found on shelves — click here to find your nearest CHFA Member health food store.


You Are What You Digest

Diets high in processed foods and sugar have been known to promote bacterial overgrowth, which can negatively affect the digestive tract and impact the body’s ability to digest and absorb nutrients as food is broken down in the stomach and absorbed from the small intestine.

If your digestion is compromised, your body is likely unable to absorb all of the nutrients needed to keep it in optimal condition. To get your digestion back on track, consider these supplements and nutritional aids that can significantly help:

  • Coconut Oil. Aside from hydrating your skin and boosting your metabolism, coconut oil has antibacterial properties that can help rebalance gut flora.

  • Deglycyrrhizinated Licorice (DGL) is a great ally for the stomach, helping to promote the natural lining of the stomach and intestinal walls from damage.

  • Soluble Fibre. The Canadian diet is typically deficient in fibre, especially the soluble kind that improves heart health, lowers cholesterol and balances blood sugar. Dietary fibre through fruit, vegetables or oats are a great way to improve your digestive health.

  • Probiotics. Strains, such as Lactobacillus rhamnosus and Lactobacillus acidophilus in supplemental form are great for rebalancing the gut flora.

  • Bone Broth. Not only is soup perfect for staying cosy and healthy, but soup made with bone broth is rich in minerals that support the immune system and feature collagen, which has been shown to help heal the gut lining from damage.


Feed the Body, Feed the Mind

Ultimately, reaching your New Year’s goal always starts with one thing — mindset.

Although we strive to follow better nutritional practices to do our body well, it’s important to nourish the mind, especially during the winter months. Meditation or any practice of mindfulness, like yoga or simple breathing techniques, can help to put the mind at ease. This is notably important in the colder months when our moods tends to sway due to the shorter days and less sunlight.

Aside from feelings of calmness and clarity, deep-breathing techniques and meditation have been shown to help balance neurotransmitter levels in the brain for better function, as well as lower cortisol, which is associated with stress, in the body.


The Midas Ingredient

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From giving dishes a rich gold colour and delicious flavour to its potent benefits for the body, turmeric has quickly become a well-known powerhouse ingredient among health enthusiasts.

Largely attributed to its curcumin content, turmeric root often comes in a vibrant orange powdered form that can also be taken as a supplement. It’s been clinically studied as a natural anti-inflammatory compound and shown to be useful for arthritics, athletes and movers alike, which can be helpful during cold weather, which can be tough on joint mobility and muscle pain.

Whether used in recipes like curries or drinks like chai, powdered turmeric is a great addition to your diet in a number of different ways.

 

Use these 5 tips to propel healthy resolutions and be sure to get creative with how you use them in your diet and lifestyle! Use these 5 tips throughout the year to help accelerate your goals, starting now. After all, the path to getting your body and mind in tip-top shape begins with the first step.

 
Emily Arsenault