Even if you’re taking the time to exercise and scrutinizing your diet more than ever, how can you be sure that you’re doing the right thing? The truth is there are some nuances to the “eat right, exercise more” ethos that you should be focusing on to get your overall health in line. Here are some helpful tips to try as you’re working toward better wellness.
DO A GUT-CHECK
Want to do more to support your overall immune and digestive health? Probiotics can help support these body systems. They’re a type of good, live bacteria you can find in foods like yogurt, which may support digestive and immune health. When taken on a regular basis, probiotic supplements can be a good addition to your daily wellness regimen.
Protein not only provides fuel for your body’s energy needs, it also plays a key role in muscle health, among other body systems. When you’re considering your diet, make sure protein is at the center of your plans. Meat, poultry, eggs, cheese, beans and tofu are good examples of protein-rich foods. Aim to consume up to 30g of quality protein at each meal, depending on your age, weight and level of activity. If you struggle to get enough protein at all of your meals and snacks, a protein supplement can help. They are a convenient substitute for a protein-balanced meal and come in a wide-range of flavors and varieties. Try adding protein to your favorite shake recipes or simply mixing your protein powder with water for a nutritious on-the-go option. There are a number of delicious concoctions out there if you’re getting bored with the same old recipes.
STOCK UP ON NUTRIENTS
No matter the type of diet you’re following and how healthy it may seem, it’s easy to miss out on certain nutrients. And, unfortunately, these gaps may compromise your overall wellness. You can help fill those gaps by adding a multivitamin to your daily routine. Think of it as an insurance policy against nutrient shortages you may not know you have.
FOCUS ON THE GOOD FATS
While the human body produces a lot of essential substances on its own, we’re incapable of producing omega-3 fatty acids, which are key for normal growth and development, cardiovascular health, blood pressure maintenance, joint and skin health, and eye, brain and nervous system function. Though you would need to eat 4 to 6 meals of fish like mackerel, salmon or herring per week to get the omega-3s you need, the average American consumes less than one serving a week. A daily fish oil supplement helps you to hit the recommended target, plus you get it in an easy-to-swallow gel cap that’s free of fishy after-effects. A high-quality supplement is also a purified form of fish oil, free of excessive levels of toxins.
FIGHT FREE RADICALS WITH ANTIOXIDANTS
Antioxidants, such as vitamins C and E, lutein, lycopene and selenium, are important free-radical-fighting nutrients to include in your daily diet. Intense exercise can increase the production of free radicals, which can damage muscle cells, destroy healthy cells and affect cell aging. Fight back by including an antioxidant supplement daily with a meal or increase your servings of antioxidant-rich foods, like fruits, vegetables and dark, leafy greens.