As we grow into adulthood and enjoying what life has to bring, we worry about how we look through this journey. As we learn about our bodies in teenage years, embrace the adventures of our 20’s and grow into our 30’s, what we care about changes. We once felt indestructible, had energy all day and night long, but now we get tired midday. We feel aches and pains we never had before, not to mention the change in our skin. As a health professional, many times I observe friends and colleagues paying more attention to their health only when something is bothering them or a scare hits within their family and close friends. As youths, we often go out in the sun without protecting our skin, and use various techniques to promote faster tanning not realizing that we have increased our chances for premature skin aging and cancer later in life. This got me thinking about some simple inner and outer health tips that can be adopted at any age for health and wellness promotion.
- Hydrate – that is right, water and any non-alcoholic fluid can help you stay hydrated. A dehydrated and even a sub-optimal hydrated body have negative effects on whole body metabolism and the appearance of your skin. Some health professionals believe a goal for daily hydration (from beverages and the fluids found in fruits and vegetables) is equal to half your body weight (but in ounces). For example, if you weigh 100 pounds, your aim is to get 50 ounces of total fluids per day.
- Eat Fish – Fish, such as salmon, mackerel, sardines and certain types of tuna are rich in omega-three fatty acids (omega 3’s). Omega 3 fatty acids play a huge role in the body for heart health (inner beauty) and as an anti-inflammatory (inner and outer beauty). Research has found that those people with low levels of omega 3’s in their diet often have more mood disturbances than those who include omegas in their diet. Great thing is, taking omega 3’s in as little as two-three times per week offers health benefits.
- Enjoy colorful fruits and vegetables – the more colorful a fruit or a vegetable is, the more diverse amount of phytochemicals and nutrients that it contains. Research shows those with a wide variety of colorful fruits and veggies in their diet have lower levels of heart disease and cancer risk (inner beauty). We, in nutrition often ask people to get a total of five to nine servings of fruit and veggies per day. With so many organic and natural juices on the market, there are many ways of getting fruits and veggies in you.
- Don’t skimp on Protein – Protein is so important to the body, in fact, your immune system is based mostly on protein. Protein is the backbone of your immune system and if you are not eating adequate protein, overtime you can get a weaker immune system. Protein is also essential for muscles maintenance and muscle tone, a person with insufficient protein will have weaker and smaller muscles, making daily activities more challenging. Also, your skin contains proteins, which is used for skin elasticity, skin integrity and appearance. Protein aids inner and outer immunity. One way to make sure you are getting enough protein in your diet is to ingest about half your body weight in grams (e.g., weigh 100 pounds, goal is a minimum of 50 grams protein daily).
- Sleep – Of course, Sleep! Getting enough sleep helps our body renew and reduce adding more stress onto your body. Some health promoters say outside of not smoking that getting adequate hydration and rest are two keys to maintaining inner and outer beauty. Everyone is different, and to determine how many hours of sleep you should need is not easy to say. However, we do know those individuals whom get less than four or five hours sleep per night tend to have more illnesses and obesity in their life. Do not underestimate the need for sleep to promote inner and outer beauty!
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To your health!
-Douglas Kalman PhD, RD
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