5 Tips For A Healthy Day!
If you’re looking for some straightforward advice to regain your health, there are many tips I can give you. But today, let’s start with 5 small, fundamental health principles that virtually everyone can integrate into their lives to add up to meaningful improvements.
1. Eliminate Vegetable Oils
Vegetable oils are everywhere, from canola oil in oat milk, bread, and cereal, to grape seed oil in salad dressings, sunflower oil in so-called healthy snacks, and rice bran oil in high-end restaurant food. The average person consumes 5–10 tablespoons of highly processed vegetable oil per day, usually unknowingly.
The rise of vegetable oils has gone hand-in-hand with the rise of chronic disease.
While minimally consumed a hundred years ago, vegetable oils now account for 20% of our daily calories, representing the greatest increase in sources of calories since the globalization era began. Usually when we start consuming a processed food in unprecedented amounts for the first time in human history, it doesn’t end well for our health.
Linoleic acid is the primary fat found in polyunsaturated fatty acids (PUFAs), including vegetable/seed oils. It accounts for about 90% of dietary omega-6 intake, which is proinflammatory, increase oxidative free radicals and cause mitochondrial dysfunction. While omega-6 fats must be balanced with omega-3 fats to not be harmful, most Americans consume far more omega-6 than omega-3. And most of this has been damaged and oxidized through processing, causing liver toxicity, inflammation, fibrosis and fatty liver disease in humans.
Linoleic acid is found in virtually every processed food, including restaurant foods, sauces and salad dressings, so to eliminate it you’ll need to eliminate most processed foods and restaurant foods from your diet — JeffNobbs.com
2. Increase Sun Exposure
If you follow the current health recommendations from some dermatologists you would live in perpetual darkness and never let the sunshine hit your unprotected skin.
Lack of sun exposure is the main root cause of vitamin D deficiency, which carries a higher risk of many serious diseases such as cardiovascular disease, major cancers such as breast and colorectal, autoimmune diseases such as diabetes and multiple sclerosis and even infections, flus, colds and much more.
Getting more sun exposure also goes hand in hand with eliminating seed oils from your diet to dramatically reduce sunburn and skin cancer risk, as susceptibility to UV radiation damage is controlled by the level of PUFAs in your diet. The PUFAs control how rapidly your skin burns and how rapidly you develop skin cancer.
Evidence to date also suggests the possibility that the COVID-19 pandemic sustains itself in large part through infection of those with low vitamin D, and that infections, hospitalizations, and deaths are concentrated largely in those with deficiency.
Recommend amounts from all sources sufficient to achieve 25(OH)D serum levels over 30ng/ml (75nmol/L, a widely endorsed minimum with evidence of reduced COVID-19 risk. It is recommended for adults to have a vitamin D intake of 4000 IU (100mcg) daily (or at least 2000 IU) in the absence of testing. The US NAM said 4000 IU “is likely to pose no risk of adverse health effects to almost all individuals.”
3. Embrace Time Restricted Eating (16/8 Method)
“What we eat matters, but does when we eat also matter? For decades, nutrition scientists have conducted studies that have helped us better understand the relationships between health outcomes and the consumption of different nutrients, dietary patterns, and number of calories. Recently, however, there has been growing recognition that controlling the timing of meals is also critical for health and well-being.” (Nutrition.org)
When you eat throughout the day and never skip a meal your body adapts to burning sugar as its primary fuel, resulting in the downregulation of enzymes that utilize and burn stored fat. As a result, you become progressively more insulin resistant and start gaining weight as your body primarily relies on glucose, or sugar, as fuel, instead of using fat as a primary fuel.
To change this scenario, use time-restricted eating, where you limit your food intake to eight hours during the active phase of the day, without necessarily altering diet quality and quantity. So you’ll be sleeping eight hours, fasting eight hours after getting up (totaling 16 fasted hours) and then eating within an eight hour window and then start your eating window in late morning to early afternoon.
4. Exercise More
Exercise is probably the single most important “drug” we know of, and it’s a powerful intervention to prevent chronic diseases. If you’re yet to make exercise a solid part of your routine, the following reasons to do so might give you the encouragement you need.
It improves overall health by significantly reducing the risk of a number of major illnesses, as well as early death by up to 30 percent. (World Health Organization)
It improves mental health by releasing feel-good chemicals called endorphins, that improve mood, relieve stress and significantly reduce risk of depression.
It helps control weight by increasing muscle mass and elevating the base metabolic rate, or BMR. The metabolic demand of a pound of muscle is greater than that of a pound of fat, so more muscle means more calories burned throughout the day. (Self.com)
It boosts energy through increased mitochondria production inside muscle cells. It also boosts oxygen circulation, allowing the body to use its energy more efficiently. Plus, your body gets a boost from an exercise-induced increase in hormone levels that makes you feel more energized. (Harvard Health)
Exercise helps to stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep. It also helps you sleep better by increasing the amount of slow wave (deep) sleep you get.
5. Protect Against Electromagnetic Fields
Many people are exposed to EMF’s (from cellphones, cell towers, computers, smart meters and Wi-Fi) 24 hours a day. Exposure to EMF’s causes serious mitochondrial dysfunction due to free radical damage, along with some serious health disorders.
While it's nearly impossible to avoid EMF exposure completely, it’s well worth your time to reduce your EMF exposure as much as possible.
If you must use Wi-Fi, shut it off when not in use, especially at night when you’re sleeping. With each small step, you reduce a toxic exposure that harms your health.