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1. Protein
Staying physically fit and active is an absolute must but for most, our body starts to protest at some stage and pain and injuries can appear. Aching muscles and joints, ligament and tendon damage, electrolyte imbalances causing cramps and hydration problems are all common complaints. Most of these symptoms can be prevented though, especially with the correct use of protein, as well as a few specific nutritional supplements.
As a reminder, protein is anything that comes from an animal – so meat, fish, eggs and dairy products, as well as nuts and seeds and soy products. Some other foods do contain protein too. Protein foods of animal origin are regarded as "complete" protein because they contain all the amino acids in an approximately ideal balance. Eggs in particular provide protein that is biologically complete. Vegetable sources vary in their balance of amino acids.
Try to include a serving of protein at every meal and snack. A cupped palmful at main meals and a level palmful at snacks. Also, if protein is eaten within eight minutes after resistance training, this will be utilised for the repair of tissue, helping to prevent muscle pain and fatigue.
2. Glucosamine
Taking a Glucosamine supplement helps to provide building blocks to help repair cartilage, ligament and tendon damage. This natural ingredient, mainly derived from crustacean shells, was trialed in Europe in the 1980s and was found to be effective in reducing joint pain, joint tenderness and joint swelling. Joint function and physical performance always improved with its use. Findings were observed after four to ten weeks of Glucosamine administration. In these studies, 1500 mg per day was used. The results were so convincing that Glucosamine has become a first line treatment for osteoarthritis in several European countries.
3. Digestion
Look after your digestion. You may think your digestion is good, but is it really? Can you honestly say that you feel energised after eating food? Do you experience gas, belching, acid reflux, constipation or diarrhoea? Having good digestion is really the key to good health. Your digestive system is involved with the breaking down and then absorption and utilisation of nutrients from the food you eat and drink. If it’s not functioning optimally, or if the foods or fuel you consume are not ideal, then your body will struggle to carry out its normal day to day functions and fatigue and illness can be the result.
Remember that what goes in, must come out; ideally within around 12 hours after consuming it. If this process is not efficient and/or if the transit time for waste matter to be eliminated is too slow, a toxic environment is produced in the intestinal tract. Our intestine is where we absorb nutrients from the food eaten. If there is accumulated waste matter built up in here, not only will you absorb the nutrients from the food eaten, but you will also absorb the toxicity created by this retention of waste matter. Yuck!
4. Detox
Just like you might keep your car finely tuned; using only the best fuel and oil, knowing this is the only way to ensure it continues to run optimally, you need to make the same choices when it comes to your body. A regular tune up and service is vital to ensure everything continues to function as well as it can. Start the New Year off by completing a detox. There are many well structured detox packs available, that require little or no life style changes; except drinking more water. If this isn’t for you, then increase your daily water intake and eat fresh raw fruits and/or vegetables at each meal. Those from the brassica family are some of the best for helping with better detoxification in the body, so a stir-fry and coleslaw are good additions to the diet. Remember that you will benefit from any improvement, so don't make excuses.
5. Hormones
Stress, alcohol and recreational drugs can negatively affect sexual performance, hormonal levels and balance. As well as this, many common foods eaten on a daily basis contain residues of hormones, which enhanced the growth of that food. When we ingest this, it has a direct impact on our own hormones, mainly by increasing estrogen levels. A high estrogen level in men is not good and can shut down or affect the normal production of testosterone in the body. High serum levels of estrogen trick the brain into thinking that enough testosterone is being produced, thereby slowing the natural production of testosterone.
One of the easiest ways to determine your existing hormonal levels is to have a hormone test. Armed with the results from this, you will be able to target any hormone specifically, whether high or low, to correct any imbalance that it showed.
6. Sleep
Some sleep specialists estimate that fifty percent or more of us suffer from sleep deprivation. Sleep deprivation is more about lack of quality sleep rather than lack of hours of sleep. This distinction explains why some people wake rested and refreshed after six hours while others are still weary and bleary eyed after nine hours.
The human body carries out many vital processes while sleeping, including the production of growth hormones and other chemicals, the regeneration and/or repair of damaged tissues, recharging and strengthening of the immune system, preparing the body's energy stores for the next day and the removal of toxins in the body.
If you have a problem with getting to sleep, consider taking a supplement high in magnesium, with co factors such as calcium and zinc. These minerals help to soothe and calm nerves and muscles, helping to promote relaxation in the body. Common deficiency symptoms of these include muscular cramps and twitches, jumping at sudden sounds and being unable to switch your brain off at night time to fall asleep.
We all consume far too many stimulants. Keep tea and coffee to no more than two cups a day and don't consume them past 2 pm. Consider caffeine free alternatives such as caro, ecco or inka, herbal teas such as chamomile, lemon balm or rooibos (not green tea, which contains two-thirds the amount of caffeine as found in a cup of coffee)
By Leanne James
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