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5 Natural Nutrients to Boost Your Health With Micronutrients Diets

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When people embark on a personal journey to achieve a healthy lifestyle, they typically start doing a few different things. They regulate the number of calories that they intake. They exercise more. They start practicing better sleep habits. But what’s something that few people do? Track their micronutrient intake.

However, the truth of the matter is that micronutrients play a massive role in how your body performs. If you want your body to reach peak performance, then you need to start considering the benefit of micronutrients diets.

Knowing which micronutrients you need and how to get them, however, is hardly the most straightforward thing to learn. Fortunately for you, we’re here to help. In this article, we’ll list five essential micronutrients that you need to be consuming and how you can make that happen.

1. Vitamin B1

The first micronutrient that we’ll discuss is perhaps one of the most core ones to your body’s functionality.

Vitamin B1’s role is to assist in the breakdown of other nutrients into usable energy. It doesn’t matter if you’re taking supplements for all the other nutrients on this list, if you aren’t getting enough vitamin B1, your body won’t know what to do with them!

To get more vitamin B1 in your diet, start eating dried milk, oranges, and pork.

2. Omega3 Fatty Acids

A healthy mind is part of a healthy body. Omega3 fatty acids will help you get your mind on track with your physically fit body.

These fatty acids help the brain to perform at peak output for longer periods of time. That translates into you getting more work done. They occur naturally in fish oil, so start including more seafood into your diet if you aren’t already.

3. Calcium

When you were a kid, your parents probably told you that you had to drink your milk so that your bones could grow strong.

Well, the nutrient that makes this happen is calcium!

Calcium intake is particularly important for the elderly. Bones naturally deteriorate with age.

One of the ways to combat that is with ample calcium intake, which can be accomplished with more dairy consumption.

4. Vitamin C

Vitamin C does several things for your body. One of its principal functions is developing collagen, one of the elements that contribute to healthy skin.

If you’ve been fighting skin problems for years, then try adding more citrus to your diet: oranges, lemons, and limes will all work.

5. Fulvic Acid

Fulvic acid is a soil-based organism that works to boost your immunity. In an age of worldwide pandemics, your immunity needs all the help it can get.

To boost fulvic acid intake, eat more vegetables and add a fulvic acid supplement to your daily regimen.

Incorporate Micronutrients Diets for a Healthier You

There you have it. Now you know more about micronutrients diets and how they can help you live a healthier, more all-rounded lifestyle.

For more health articles, be sure to take some time to check out the rest of the website!

Surrey604 is an online magazine and media outlet based in Surrey, BC. Through writing, video, photography, and social media, we secure an intimate reach to the public. We promote local events and causes.

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Health

Learn How To Chill Out! 10 Tips For Creating A Stress Management Plan

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Is stress starting to take a toll on your life? Whether you’re dealing with stress at work or stress at home, it can have a profound impact on you.

Surveys have shown that about 77% of people admit to living with physical symptoms associated with stress. They’ve also revealed that almost 50% of people lay in bed awake at night as a result of their stress.

Coming up with a stress management plan is one great way to get a grip on stress and stop it from ruining your life. Here are ten tips that will help you do it.

1. Figure out What’s Causing Your Stress Levels to Skyrocket

Before you can start ironing out the details of a stress management plan, it’s important for you to identify what’s causing you to suffer from so much stress. Is your stress caused by:

  • Your job?
  • Your finances?
  • Your house?
  • Your relationship with your spouse?
  • Your political beliefs?

If you don’t know why you’re always feeling so stressed out, it’s going to be almost impossible to manage your stress levels.

2. Eliminate Things from Your Life That Lead to Stress

Once you know why you’re so stressed out, you can start to get rid of some of the things in your life that are causing stress. You can do it by:

  • Looking for a new job
  • Making a stronger effort to pay down debt and get your finances in order
  • Moving to a house that doesn’t require so much maintenance
  • Going to marriage counseling with your significant other
  • Avoiding political arguments with family members and friends

You’ll be amazed by how much less stressed out you feel when you cut out some of these things from your life.

3. Find Ways to Manage Your Time More Effectively

Everyone gets 24 hours each day to do everything that they need to do. But not everyone uses those 24 hours in the same way.

Are you using your time to the best of your ability? If you’re not managing your time well, that could lead to you dealing with more stress than you should have to.

Invest in a daily, weekly, and monthly planner and start taking back control of your schedule. By managing your time better, you’ll start to feel some of your stress melt away.

4. Work More Exercise into Your Daily Schedule

Most of us don’t get enough exercise each week. This has led to a dramatic increase in the country’s obesity rate.

There is also a direct correlation between  lack of exercise and the increase in the country’s collective stress levels. So many people could benefit from exercising more as far as beating stress is concerned.

Start jogging, lifting weights, or playing recreational sports more often. You’ll feel less stressed out when you make exercise a bigger priority in your life.

5. Make Sure You’re Eating Healthy Meals Every Day

In addition to getting more exercise, you should also eat healthier meals to combat weight gain and defeat stress. If you’re constantly stuffing yourself with unhealthy fast foods, it’s going to impact your physical and mental health before long.

You may also want to start taking supplements and even consider using the best CBD oil as part of your diet. When used properly, CBD oil has been shown to help those battling stress.

6. Get More Than Enough Sleep Each Night

A lack of sleep can impact you in so many different ways. It can cause you to gain weight, make you very forgetful, and even put you at an increased risk for cancer.

You’re also going to notice that you have a hard time working your way through stressful situations when you’re sleep-deprived. It’s why any good stress management plan should include lots of sleep.

7. Take Time to Take Part in Hobbies

Do you spend your days dealing with one stressful situation after another? It’s no wonder why you’re so stressed out all the time!

Rather than trying to keep up with this routine, take time out of your busy days to take part in hobbies and any activities that make you happy.

Some people enjoy putting together puzzles or doing crosswords. Others enjoy skydiving or flying planes.

Whatever you like to do, do more of it! It’ll be very beneficial to you if you suffer from stress.

8. Avoid Using Alcohol and Drugs to Battle Stress

Far too often, people turn to alcohol and/or drugs as a means of coping with stress. These things help them escape their stress for a few hours and make them feel good about their lives.

The problem, of course, is that alcohol and drugs eventually wear off and send stress running right back in your direction. This will force you to decide what to do next:

  • Deal with the sources of your stress head-on
  • Use more alcohol and/or drugs to get rid of stress for a little while longer

Sadly, many people go with the second option since it’s the easiest way to handle stress. That sometimes leads to substance abuse issues and addiction.

9. Spend More Time with Family Members and Friends

The simple act of socializing more with other people is enough to bring your stress levels back to earth. After spending a few minutes on the phone with your mom or hanging out with friends for an afternoon, you’ll almost always feel better.

Find time to pal around with your family members and friends more often. You’ll be blown away by how much better it makes you feel.

10. Adopt a More Positive Approach to Living Your Life

Many people who have dealt with stress for a long time don’t know how to live without it. They are so used to being stressed out that they’ve pretty much tricked their brains into thinking that there’s no other way for things to be.

Breaking this cycle is difficult to do. But you can do it by taking a more positive approach to life. By smiling more and thinking positive thoughts, you can put up a heck of a fight against stress. It might take a while to see your stress disappear completely, but it’ll happen over time.

Stress Management Plan

It’s going to be almost impossible to live a long, fulfilling life when you always have stress hanging over your head. Stress will literally kill you before it’s your time to go if you don’t do something about it.

Use the tips found here to create a stress management plan for yourself. Stick with it and see first-hand how beneficial it can be to live a stress-free existence.

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Health

Writers Beware! 5 Dangerous Effects of Sitting Too Long

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It’s 11:49 AM and you’re on a roll. Typing, what feels like, a million words a minute, no one can stop you. Then it happens. It’s 11:50 AM and your Apple watch is telling you to stand.

How many hours has it been since you’ve used your feet or since you’ve even taken your eyes off the screen? You can’t remember. Have you even had breakfast?

Not saying you’ve ever done this, but in case you have, there are some things you might want to know about the effects of sitting too long before you decide to let 5 hours pass without moving.

1. Weight Gain

One of the most common effects of sitting too long is gaining weight. While you might be an exercise junkie, even if you work out an hour a day, for 7 days a week, if you sit for 7 hours at a time it will make all that gym time counterproductive. Even if it’s a lap around the room during a Netflix marathon, make sure to keep moving!

While being seated might help you be productive in your writing, prepare yourself with the best ways to break up long periods of inactivity and reduce the effects of sitting too long. Read this useful article to get more ideas about how to treat body inflammation, which is a common effect of sedentary lifestyles and diets.

2. Poor Posture

It should come as no surprise that sitting at a desk all day staring at a computer screen will destroy your perfect posture. You’ll start to hunch your back which leads to decreased mobility of your spine and plays a part in other pains you may experience through your neck and shoulders.

Although there are many great options that help improve your work environment in the form of chairs and standing desks, these can’t completely remove the negative effects of sitting for long periods of time. Do your part by being conscious of your posture when you sit to type and get up often to give your body a break from the writers’ slouch.

3. Anxiety and Depression

As Elle Woods said in Legally Blonde, “Exercise gives you endorphins. Endorphins make you happy” and this is true! When you spend all your time sitting, you miss out on the health and mood-boosting benefits that come with moving your body.

This can show up in the form of increased anxiety from too much screen time. You also might notice that you feel lonely which is a result of a Vitamin D deficiency. So if you’re looking for an excuse to go on a beach vacation, here it is!

4. A Decrease in Mental Health

Even though you might think you’re engaging your brain while writing, getting up and moving is the way to get your blood and oxygen pumping throughout your body and, most importantly, the brain. When you sit for long periods of time, you deprive your brain of important nutrients that it needs to function properly.

Long term effects can look like permanent brain damage due to lowered brain activity and function. Even though your brain might be getting a workout during the day, don’t forget to give your body one too!

5. Higher Risk of Cancer

Why your risk of cancer increases with the amount of time you sit is not known, but there is a theory that it advances the production of insulin in your body, which encourages cell growth leading to the creation of tumors.

When you participate in regular exercise, creates an antioxidant effect within your body that can help prevent certain diseases, cancer being one of these.

How to Prevent All These Effects of Sitting Too Long

I know what you’re saying. Writing is your job and you have to sit to write, but there are steps you can take to stay ahead of these effects.

Set a reminder on your phone every 30 minutes to get up and take a lap around your house or workspace. This will get the blood flowing and help reenergize you.

You can also change up workspaces or utilize a counter where you can stand instead of being seated all day. Experiencing tension and stiffness from sitting all day? Know how to take care of your body by learning more about different tactics that help relieve the pain you’re feeling.

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Health

How to Increase Mental Focus and Get More Done at Work

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Did you know that eating junk food can affect your concentration? If you need help with increasing focus, we can help.

Are you wondering how to increase mental focus at work? Not to worry! In this guide, we’ll go over tips for increasing focus.

Want to learn more? Keep reading to find out.

Exercise Every Day

Try exercising every morning before you head to work. If you can, consider walking to work. Rise early and begin your day with a low impact yoga class. Other low impact activities include swimming or cycling.

Exercise can help you sustain your focus throughout the day.

Try Intermittent Fasting

Intermittent fasting can improve your energy levels. For 16 hours of your day, you will fast. You could choose to fast from 6 pm until 12 pm the next day. During the following eight-hour window, you can consume calories.

One of the benefits of intermittent fasting is that you will have more focus in the morning. Your body won’t use energy on digesting foods in the early hours. Instead, you can have a stronger focus to complete the tasks at hand.

Eat Healthy Food and Fats

Did you know our brain’s made up of almost 60 percent fat? To function well, your brain needs good fats. Focus on including more fats into your diet. Add eggs, coconut oil, avocados, and nuts to your diet.

What kind of food do you pack for lunch at work? Have you ever noticed after eating pasta for lunch, that you feel sluggish?

Instead, fuel up on lean protein, vegetables, and fruit. This way, you won’t get hit with fatigue in the afternoon.

List Important Tasks

To help you focus on your daily tasks, try writing down your tasks that you have to complete each hour. Time each task so you can track how long it takes to finish them.

If you write down critical tasks for every hour, you can challenge yourself to complete your work. Having that sense of urgency to finish your work in an hour or half an hour will help you concentrate.

Get Rid of Distractions

Is your phone buzzing all the time from text messages or notifications? If your phone is always making noise, it will be challenging to stay focused on your work.

Before you begin your workday, make sure you silence your phone. Put it away if you think that will work.

You could even set your phone to airplane mode. Disable notifications on your computer. Let coworkers know that you can’t get disturbed during these hours.

Take a short break each hour and check your email and phone to see if you missed anything important. When you return to work, silence everything so you can focus.

Learn more about natural remedies for focus and concentration.

Now You Know How to Increase Mental Focus at Work

We hope these tips for increasing focus were helpful. Now that you know how to increase mental focus at work, aim to get rid of distractions.

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Health

Hobbies and Health: 5 Top Tips for Staying Sober

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Even though addiction is a lot more common in our society than some may think, getting the right kind of help is still difficult for some people. Getting sober and avoiding a relapse may be challenging at times, but the good news is that you can take control of your health by being prepared.

Do you want to learn how to stay clean? Keep reading for the top 5 tips for staying sober that will transform your lifestyle.

1. Avoid Your Triggers

Lots of people who battle addiction have certain triggers that encourage them to relapse. Identifying your unique triggers can help you figure out how to keep your urges in check. For example, if walking past your favorite bar makes you want to drink, find new routes that limit your exposure to any environments where people are drinking.

2. Explore Fun Hobbies

Drug and alcohol abuse takes up a lot more time than you might realize. Even if you’re not using, you may be spending time fantasizing about when you can. In order to fill these new gaps in your life, taking up some new hobbies that bring you joy can help you stay clean and sober. Reading, writing, and painting are just a few different therapeutic ways you can express and entertain yourself.

3. Exercise Works Wonders for Staying Sober

Living sober is a lot easier when you make your physical and mental health your priority. The great part about exercising is that these activities nurture your body and mind at the same time.

If you’re someone who’s always hated exercise, you probably just haven’t found the right workout for you yet. Instead of feeling obligated to run or lift weights at the gym, you can try yoga, walking at the park, karate, swimming, or anything else that interests you.

4. Build Your Support Network

Addiction can be an isolating experience. Once you get sober, rebuilding broken relationships and finding new nurturing ones will give you the encouragement you need to persevere.

Many addiction treatment centers can not only help you start your journey to sobriety, but they can also help get you in touch with compassionate, knowledgable people who will help you maintain your clean lifestyle.

5. Manage Your Stress

Healing from addiction is full of highs and lows and your progress may not always be linear. Since some days will be worse than others, you need to be prepared by having some healthy coping mechanisms ready to use. Managing your stress will help you stay sober and give you hope that tomorrow will be a brighter day.

Learning How to Stay Sober Is Crucial for Your Wellbeing

Staying sober can feel hard at times, but being informed will give you the tools you need to succeed.

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Food & Drink

3 Delicious Weight Loss Shakes You Have to Try

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Are you keeping up with your new year’s resolutions? How about your weight loss goals?

Foods that help with weight loss used to be so boring. Salads, salads, and more salads… enough with the lettuce, I say! It’s tough to meet your goals when you get bored. To lose weight successfully you need to mix up your routine now and then.

Smoothies and shakes are a delicious and nutritious alternative to the boring healthy staples. And they’re taking the weight loss industry by storm. Weight loss shakes are the perfect way to a change up your oatmeal breakfast, lunch salad, or a healthy snack.

They’re packed with fruit, veggies, and vitamins and they’re quick and easy to make. They even taste good enough to give to your kids. Seriously, kids love these shakes!

Getting your family in on your weight loss goals is a great way to keep up good momentum. Ready to tackle your weight loss goals the yummy way? Read on for 3 awesome and delicious recipes.

3 Must Try Weight Loss Shakes

Mango Surprise!

Are you a mango lover? This is the perfect summer refresher or even the slice of sunshine you need on a gloomy day.

Blend these ingredients until smooth, pour yourself a glass, garnish if desired, and enjoy!

  • 1/4 c. mango cubes
  • 1/4 c. mashed ripe avocado
  • 1/2 c. mango juice
  • 1/4 c. fat-free vanilla yogurt
  • 1 Tbsp. fresh squeezed lime juice
  • 1 Tbsp. sugar
  • 6 ice cubes

Surprise! It’s delicious.

Spinach Flax Protein Shake

This recipe from The Blonde Buckeye is the best way to get a healthy dose of veggies in your day.

Tired of spinach salads? This is the best alternative.

And with a little added fruit and protein powder, this recipe is perfect if you’re just not the spinach type. Don’t forget, spinach is high in fiber, protein, vitamins A, C, E, K, and B6, and much more. It’s a weight loss essential.

  • 1 c. unsweetened almond milk (or any kind)
  • 1 large handful organic baby spinach, washed
  • 1/4 c. frozen mango chunks
  • 1/4 c. frozen pineapple
  • 1/2 of a banana, fresh or frozen
  • 1 Tbsp. flax meal (optional)
  • 1 Tbsp. chia seeds (optional)
  • 1 scoop of vanilla protein powder (optional)

Combine these ingredients until smooth and enjoy!

Chocolate Raspberry Smoothie

Looking for the perfect healthy dessert option? Order up! This will knock your socks off.

I always say: if you’re gonna have dessert you might as well fill it with fiber.

Raspberry is an excellent weight loss tool. They’re low in calories and packed with healthy fiber, making you feel fuller longer.

And the chocolate is just amazing.

You can’t go wrong with this smoothie.

  • 1/2 c. skim or soy milk
  • 6 oz. vanilla yogurt
  • 1/4 c. chocolate chips
  • 1 c. fresh raspberries
  • A handful of ice or an extra 1 c. frozen raspberries

Blend until smooth and enjoy your high-fiber chocolaty dessert!

Wight loss can be hard but it can still be delicious! Use these weight loss shakes to treat yourself once in a while and help keep yourself on track for your goals.

Enjoy!

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