Heart disease is the leading cause of death in the United States according to the latest statistics (which are through 2018). Even more concerning is the rise in Sudden Death Syndrome in which according to the number of athletes that have died suddenly from a cardiac arrest in the last 2 years, has increased 1700% as compared to the 36 years prior to the experimental covid “vaccine.” (GoodSciencing.com) Other factors that contribute to heart disease include: poor diet, lack of exercise, smoking/vaping, poor sleep habits (including night shift working), high blood pressure, diabetes, emotionally toxic relationship/environment or loneliness, and financial duress. What are healthy habits to establish to take care of health?
Eat more plants. Our bodies need 9-13 cups of fruits and vegetables of all colors every day. They provide needed antioxidants to neutralize the free radicals that damage our cells which accelerates aging and loss of energy. Plants also provide phytonutrients to strengthen our immune system. A meta-analysis of 95 studies found that those getting 10 a day lowered risk of disease and death by 33%. More and more doctors are prescribing eating more plants for health’s sake. It can be tough to consume that much every day, so many people take a strategic combination of essential whole plants to bridge the gap.*
Tips: For breakfast have a green smoothie full of leafy greens and variety of frozen fruit with a high fiber gluten-free plant protein*. For lunch and dinner fill half your plate with a variety of vegetables, have a daily fresh salad and use fruit for dessert. Prep snacks on the weekend to have cut up veggies and a hummus, pesto, guacamole or other non-dairy dip, and a veggie slaw on hand. Keep a stock of apples (sprinkle with cinnamon), pears, berries.
Drink more water. Each time you go to the bathroom, have a glass of water. The best gauge of hydration is urine should be pale. Other beverages cannot substitute for water. Keep a bottle of water with you to be drinking throughout the day. If drinking water does not come easy, people who drink with a straw will drink more. It is needed to flush out the toxins.
Move more. If you work at a desk, make sure to get up periodically to stretch and do some calisthenics, as a part of your lunch break go for a brisk walk or go up and down some stairs. Schedule in aerobic exercise 3-5 times for week for at least 30 minutes to get the heart rate up. The best kind of exercise is the one you will do!
Eat a healthy diet. Populations that have enjoyed a long healthy life have been the ones that primarily eat a vegetarian diet or Mediterranean diet with lean animal proteins. Avoid processed food that contains chemical preservatives, flavoring, coloring, and tend to be high sodium and add sugar. If you do not recognize an ingredient, your body won’t either and will be stressed by it. We do not get enough of Omegas in our diet, a nutrient important for heart (joint, eye, brain) health. Supplement with a 3rd party certified plant Omega.*,**
Get Sunshine, be grateful and relax. Our body will make and store vitamin D if we expose our skin to direct sunlight for at least 10-30 minutes at least three times a week. If you are not able to do that, take a quality supplement, and enjoy mushrooms, salmon, egg yolks, and tuna which are natural sources of Vitamin D. Getting out in nature is a great way to relax, you can make it a triple play by getting sunshine and exercise while stress is being worked out. Practice a positive mindset by gathering what you are grateful for in a journal.
Reach out and connect. It is said the 5 people we spend most our time with has a great influence in our life. Being lonely is just as unhealthy as being around people who are toxic. Be intentional about investing time and attention in people who have the qualities that you admire/want to be more like. By being a friend, one will gain friends. If you do not find your work to be a place to make and have good friends, consider getting involved in a ministry, getting active at your church, or having a network marketing business (additional income lowers stress too!). A great connection to foster is with God. No one knows or loves you better just as you are, wants the best for you, and is available 24/7.
Get good sleep. We are hard wired to sleep at night, and need 7-9 hours. There are physical restoration and repairs that only happen when we are in deep sleep. The hours asleep before midnight are worth double the hours asleep after. Turn off electronics an hour before going to bed and switch to reading, praying, journaling to wind down.
Getting the nutrition, water, exercise and sleep the body needs, avoiding processed/junk/fast foods will help one get to and maintain a healthy weight. Enjoying sunshine, investing in friendships, developing a more positive outlook with gratitude will do wonders for health and the quality of life.
I am the vine, you are the branches. The one who abides in me while I abide in him produces much fruit. John 15: 5
*These are affiliate links of products I have researched and recommend. Thank you for your order.
**New orders in February for the essential plant based multi-Omega comes with a sample gift of plant protein bars and the essential blend of fruit/veggie chewables in pocket packs.
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SINCE 1979