Optimize your health this summer! Tips for living life to the fullest

Stock image | Photo by kieferpix/iStock/Getty Images Plus, St. George News

FEATURE — Our environment controls greater than 90% of our well-being. Our bodily functions are affected by the fertilizers in our soil and the chemicals in our air that bombard us daily and cause a depletion in our key nutrients. Additionally, processed foods fill us with empty calories, creating a deficit of key vitamins and minerals in our bodies.

Stock image | Photo by Suwaree Tangbovornpichet/iStock/Getty Images Plus, St. George News

If we could compare the resiliency of our bodies today with those of the past, we would see that our metabolic function is broken and our immune function is diminished. We now find ourselves susceptible to recurrent illnesses, fatigue, unexplained aches and pains, poor memory and concentration, irritability, anxiety and depression.

Because of the deficiencies of vitamins, antioxidants and minerals in our daily nutrition, our immune system suffers. Our mental health suffers. Our metabolic health suffers.

How do we avoid some of these pitfalls? How do we improve our metabolic function and strengthen our immune systems? Here are some important actions to take.

Spend time outdoors this summer

Sunlight allows us to make vitamin D, which is not only important for our bones but also is critical for our immune systems. Vitamin D helps us absorb and utilize certain minerals, like calcium and phosphorus, which are essential for metabolic function.

UV rays directly activate key immune cells by increasing their cellular movement. Sunlight helps boost a chemical in the brain called serotonin, which improves mental energy and helps keep us calm, positive and focused. Moreover, our eyes need light to help set our body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night, and good sleep patterns are essential for metabolic health.

Go outdoors and enjoy the beauties of creation! Daily movement is critical for our bones, our heart, our lungs and our mental and metabolic health.

Manage stress to keep cortisol levels down

Stress produces cortisol, which suppresses immune function and increases insulin production, inhibiting fat loss. A lifestyle of high stress depletes the body of many nutrients.

Hydrate fully with at least 64 ounces of water daily

We read a lot about the importance of hydration, but drinking plenty of water also helps flush toxins from the body. Avoid smoke and smoky environments, and minimize alcohol intake to maximize health benefits. 

Our nutrition needs to be as natural as possible without feeling the need to go to the extreme 

We need grilled protein sources that remain clean and unembellished with sauces and creams. We need steamed or raw green vegetables that are not decorated with butter or cream. Vitamin C is critical for antibody production and protection, and this is found primarily in oranges, grapefruit and strawberries. Vitamin A is critical for regulation of the immune system and is found in sweet potatoes, broccoli, carrots, spinach, red peppers and cabbage.

Stock image | Photo by DragonImages/iStock/Getty Images Plus, St. George News

By incorporating unsalted nuts, almonds, walnuts and seeds (sunflower and pumpkin) into your diet, you will increase levels of vitamin E (high in antioxidants), fiber and good fats, and this will help protect against toxins. Other important antioxidants include blueberries, cranberries, tomatoes, salmon, sardines, onion and garlic.

Zinc is an important mineral for the immune system and is found in lean animal meat, poultry, seafood, beans and nuts. Ginger, turmeric, cinnamon, garlic and onions can be added to help reduce inflammation in our bodies and keep our resistance strong.

Take prebiotics and probiotics to improve gut health

Our gut is our second brain and has numerous neurohormones that affect the immune system and our metabolic health. Avoid all sugar, including hidden sugars such as cornstarch, fructose, dextrose, maltose and maltodextrin, as sugar reduces our ability to combat viruses and bacteria. Read the full labels and know what to look for. 

Keep your weight under control

Understand how food additives can trigger cravings and lower your metabolism. The high-fructose corn syrup found in energy bars, energy drinks and many other packaged junk foods affects the body’s response to blood sugar control and promotes belly fat, affecting metabolic health and the cardiovascular system.

Hydrolyzed protein is highly allergenic and can cause elevated blood sugars, but it also can lead to an increased desire to eat or binge. Monosodium glutamate is an example of a hydrolyzed protein and is found in energy bars and many protein supplements, such as whey protein isolates and prepackaged foods.

Artificial colors may lead to hyperactivity. Artificial colors are added by many manufacturers to make foods look more appealing. It is a marketing tool and should be avoided.

Improving your health is key to improving your life, so don’t just survive. Instead, optimize your health this summer! Move into action by taking one day at a time and building on it. It won’t take long before you will have control over your health and well-being. Don’t let anything stand your way of living life to the fullest!

Written by DR. COLEEN ANDRUSS with Healthy Lifestyles.

This article was originally published in the July/August 2022 issue of St. George Health and Wellness magazine.

Copyright St. George News, SaintGeorgeUtah.com LLC, 2022, all rights reserved.

Free News Delivery by Email

Would you like to have the day's news stories delivered right to your inbox every evening? Enter your email below to start!