3 tips for a Healthier You!
Nutrition is complex. We all come in various shapes and sizes, set different goals, consist of variable genetics and have unique eating habits. It’s pretty easy to see why cookie cutter diets and food fads fall by the wayside. Luckily, we are all still humans and there are a few simple adjustments that will have the huge impacts on improving overall health and well-being. While these suggestions may sound simple to some, applying them will have a profound impact on your longevity!
- Eliminate refined carbohydrates from your diet
Sugars, cakes, cookies, and soft drinks are one of the worst things to consume. About 70% of the US population gets 10% of their calories from sugar. Adults who consume one can of soda per day had a 46% higher risk of developing prediabetes compared to non-drinkers over a 14 year period. These individuals who drank soda regularly also had shorter telomeres(caps on chromosomes to protect DNA from deterioration) relative to non-drinkers of the same age. Telomere length is a well-established biomarker for aging. Regular sugar intake can also trigger an increase in C-Reactive Protein, a biomarker of inflammation. Finally, sugar is correlated to a decrease in testosterone. One study showed a drop of 25% in males 2 hours after intaking 75 g of sugar.
2. Fast! (Time restricted eating within a 8–12 hour window )
Getting up every couple hours for a snack? Or ever get “hangry” after going too long without fuel? Hunger is normal but there’s nothing wrong with the feeling. The human body can go days without eating and function fine. It may be uncomfortable, but as we learn more about various diets for sustainable weight loss, eating at a calorie deficit with a time restriction relative to the calorie deficit alone has been shown to be more effective in long term fat loss and lean mass retention. Furthermore, here’s a quick rundown of what recent studies suggest…
- 11-hour eating window was associated with a decreased breast cancer risk and reduction in recurrence by as much as 36%
- Fasting was linked to lower markers of blood glucose levels
- Improved inflammatory biomarkers (C-reactive protein) from eating earlier in the day relative to back loading calories at night
3. Triple the amount of veggies you eat daily!
Even if you already have 3–4 servings of veggies a day, you can’t go wrong with more! It’s no secret vegetables are good for you but if you need a little more convincing, here it is. Besides the fact that vegetables are low in calories, high in nutritional value, and can help reduce the risk of almost all age related diseases…produce can also make you happy! According to one of the studies in the linked article, it’ll take about 8 servings a day to notice meaningful change, so make sure that grocery cart is ready for the extra vegetation! For all those who are looking for a magic pill to live forever, skip the pharmacy and head to your local farmers market. What you’re looking for doesn’t come in pill form and starts with a few extra servings of plants in your diet!
Extra Credit
If you are already a time restricted- sugar avoiding- vegetable machine, I have one more bit of extra credit for you. Get a micronutrient blood sample through your physician or local naturopath to detect any micronutrient deficiencies. One of the best ways to ensure your body is working to it’s max potential is to make sure you have adequate levels of all the necessary nutrients. Common deficiencies we find in the typical American diet include Vitamin D, Iron, Calcium, Magnesium and B vitamins.
Bonus Cat Photo!
EC
