There is no better way to rejuvenate your
health than by eating more nutritiously. In fact, even a few simple
changes in your diet and lifestyle can have a positive impact on your
health-and can also prevent a variety of health problems in the future.
The traditional coffee and doughnuts for breakfast; a hamburger for
lunch-or no lunch; candy, cookies, and a soft drink for a snack;
followed by a huge dinner with more protein than a person needs-are
unhealthy dietary choices. As a result, younger people are starting to
suffer from heart disease-not only because of poor diet, but also
because of an epidemic of inactivity.
To reverse the alarming trend, many doctors of chiropractic urge
patients to stop smoking, eat a balanced diet, drink plenty of water,
exercise regularly, and augment their balanced diet with appropriate
What Can You Do?
The ACA offers the following prevention and wellness advice:
• Exercise at
least 20 to 30 minutes three or four days a week.
• Eat out more sparingly. Food preparation methods in restaurants often
involve high amounts-and the wrong types-of fat and sugar
your lunch to control your fat and sugar content while adding
nutritious fruits, vegetables, and grains.
• Limit your
intake of alcohol and quit smoking. Drinking alcohol excessively and/or
smoking hinder your body's ability to absorb nutrients from your food.
• Eat more raw
foods. Cooking and canning destroys much of the nutrition in foods.
With the exception of canned tomatoes, which can help prevent prostate
cancer. Fresh or frozen fruits and vegetables always have
more natural vitamins and minerals.
organically grown foods when possible, because they have lower amounts
of toxic elements, such as pesticides and heavy metals.
• Consume 25
to 30 grams of fiber a day. Whole-grain breads and cereals, beans,
nuts, and some fruits and vegetables are good sources of fiber.
High-fiber diets can help prevent digestive disorders, heart disease,
and colon cancer.
• Drink eight to ten 8-ounce glasses of water a day. Coffee, tea, soft
drinks, and alcohol are dehydrators. Don't substitute them for water.
Research shows that a good vegetarian diet as part of a comprehensive
health program can help prevent heart disease, cancer, and other
diseases. However, fried foods, hydrogenated fats, and
commercial meat substitutes may contain more sugar and fat than a
meat-eater would consume.
If you are considering a vegetarian diet, keep the following tips in
• Don't rely on
fruits and vegetables at the expense of grains and legumes. Eat a
variety of fruits and vegetables to consume a wide range of nutrients.
malaise, and anemia can be signs of deficiencies. Have your B12 and
iron levels checked at least once a year.
fortified foods or take supplements to obtain the nutrients you no
longer get from animal-based products, such as vitamin B12.
eliminating animal products from the diet, learn to do it right.
Children, pregnant and breast-feeding women, and people recovering from
illness should consult their health care practitioners.
According to the U.S. Food and Drug Administration, dietary supplements
are not substitutes for foods, nor can a person sustain good health by
just taking vitamin and mineral supplements.4 When taken properly,
however, supplements can play an important role in achieving maximum
health. If you are considering nutritional supplements, keep the
following tips in mind:
• Remember to
consume dark green vegetables, oils, nuts, and seeds, which are sources
of magnesium, fatty acids, and many other vitamins and minerals.
"self-prescribe." Consult a health care practitioner, such as a doctor
of chiropractic, to determine what supplements are best for you. If you
have symptoms such as headaches, chronic fatigue, or cardiac problems,
seek professional advice from a health care provider who specializes in
If you have any question
about possible nutritional deficiencies, please call our office at