It was in the early 1900's that researchers first discovered that there were substances in food that are 'vital' to life - which later became known as vitamins.
There are 9 water soluble and 4 fat soluble vitamins that people need to have in their diet. Eating lots of fruits and vegetables will give you plenty of these.
Keep in mind that some, like vitamin c, get broken down when heated so you do not want to cook all your foods that are high in this vitamin.
Vitamin D is also make in your skin when you are in the sunlight. For most people just 10 - 15 minutes a day of sun exposure is all that is needed to make enough. You don't want to overdo it or you will increase your risk of developing skin cancer.
Phytochemicals
Phytochemicals are compounds in plant derived foods that have biological activity and tend to give food tastes, color and their smell. Examples include:
* capsaicin from hot peppers
* carotenoids from deeply pigmented fruits and vegetables
* indoles from isothiocyanates from cruciferous vegetables (broccoli, cauliflower, etc.)
* lignins from whole grains
* phytoestrogens from soybeans and legumes
Some research even suggests that phytochemicals may give some protection from cancer and heart disease.
In general, eating a large variety of fruits and vegetables especially those with lots of color and whole grains is recommended by most experts
Minerals
Minerals that are important include calcium which helps to keep your bone healthy, among other things. Magnesium, phosphorus and iron are also important.
Potassium is often overlooked but is necessary. The ratio of potassium to sodium is very important and most people tend to eat foods with much more sodium than potassium.
What to avoid
Which brings us back to things to reduce your intake of. As stated above, too much sodium is not good. Most processed food is loaded with sodium. Generally speaking - the less processing, the better. (This does not apply to foods that are processed in ways that make them safer however. A good example is milk. Unpasteurized "raw" milk is very dangerous.)
And of course you want to reduce the amount of saturated fat and high sugar foods you eat too.
Once you are sleeping better and eating right - starting or improving a fitness program is a great positive change to try next.
Nurse Back To Health
Cardiovascular Exercise
Cardiovascular exercise - sometimes called aerobic exercise - is needed to keep your heart healthy. Remember your heart is a muscle and needs to be exercised to be kept strong. You should talk to your doctor before starting any sort of exercise program first though.
Basically cardiovascular exercise works by strengthening your heart so that it contracts more strongly and can pump more blood with each heart beat. This way your heart doesn't have to beat as many times per minute.
Examples of cardiovascular exercise include walking, running, swimming and jump roping. Anything that gets your large muscles moving and your heart working harder.
Many people buy heart rate monitors such as those by Polar to keep track of their heart rate. They usually consist of a band you place around your chest and come with a wrist band that displays your heart rate. by using a heart rate monitor you can keep track of how hard your heart is working when you exercise.
Strength Training
Strength training is also an important type of exercise to stay healthy. As people age we tend to lose muscle mass so it is important to keep our muscles working.
If you enjoy going to a gym they are a great way to get access to many different types of exercise equipment to strengthen your muscles. If not, there are many other ways to engage in strength training exercise at home.
Some people buy equipment for home use like the Total Gym, which you see advertised on T.V. a lot. Less expensive options include using free weights or exercise bands or tubes.
If you need help using this equipment many local community recreation centers have personal trainers with affordable rates. For many people 3-5 sessions is all that is needed to help you to set up a strength training program personalized for your needs.
Flexibility
It is also important to do some type of stretching or flexibility exercise. Good examples of these include yoga and tai chi. These help to keep you more flexible, can improve balance and are relaxing to the mind and body.
Now that you are sleeping better, eating right and have established a fitness routine - relax!
Trisha M. has sinced written about articles on various topics from Stress Management, Environment and Nutrition. Trisha M. has a B.S. in Psychology and a M.S. in Biochemistry and writes about numerous topics in and science. She maintains and writes a. Trisha M.'s top article generates over 2900 views. to your Favourites.
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