According to centers for disease control and prevention (CDC), more than half of American adults take At least one type of supplement. The use of supplements generally increases as people age, with almost a quarter of people over 60 who take four or more supplements. However, supplements can have side effects, can be expensive and can Interact negatively with medications. For some people, diet and lifestyle modifications can be a way to achieve positive health benefits instead of depending on supplements. Here are six changes in lifestyle to improve your health.
1. Exercise
Make your body move has a multitude of health benefits. The exercise supports cardiovascular health, improves the absorption of nutrients, supports bone density, improves mood and helps weight loss. A combination of cardio – aerobic – and strengthening The exercises are considered the most effective approach.
2. Get the sunlight
An alternative to vitamin D is to obtain the sun for 10 to 20 minutes several times a week. The sun converts cholesterol into our skin into vitamin D, which provides Various benefits. These include supporting muscle and bone health, increasing the immune system and regulating blood sugar and blood pressure.
Sunlight also kills some bacteria. The optimal time for sun exposure is between 10 am and 3 pm exposure to sun increases vitamin D production in arms, legs, torso and/or back.
Read more: Health benefits or negative impacts still uncertain for most supplements
3. Hand your stress
Ashwagandha, San Juan’s grass, melatonin, teanine and magnesium are commonly used to control stress levels, as well as reduce anxiety and depression. However, there is a Variety of behavioral methods That can address these health concerns. Full attention, meditation, yoga, biofeedback and self -care can help calm the mind and body.
4. Eat a healthy diet
Although dietary supplements are a popular resource for certain vitamins and minerals, it is preferable to obtain our necessary nutrients from food. Healthy eating provides Many benefitsIncluding weight control, reduced risk of cancer, bone support and best intestinal health. A complete diet with minimally processed foods supplies nutrients and minerals that increase health.
Fruits and vegetables, for example, provide vitamins A, C and E, magnesium, folic acid, magnesium, zinc and potassium. The consumption of lean meat proteins, poultry, fatty fish, such as salmon, legumes, eggs, seeds, nuts and tofu, provides iron vitamins, zinc, magnesium and B.
To obtain adequate fiber, grant in integral grains, including oatmeal, millet, integral rice, rye and quinoa. In all shapes, grains provide vitamins B, vitamin E, selenium, zinc, copper, antioxidants and phytochemicals.
TRUE fermented foods They contain probiotics, which help digestive health. These include yogurt, kefir, kimchi, chucrut (raw) and miso.
5. Sleep better
The dream affects both physical and mental health, including immune, metabolic and cognitive function, together with mood, anxiety, the regulation of blood sugar and cardiovascular health. However, 10 percent of Americans have chronic insomnia.
That would explain why sleep supplements are a large industry, reaching a global value of Almost $ 7 billion In 2023. Some common sleep supplements are melatonin, Valerian, Theanina and Magnesium. Some tips to improve sleep include having a routine/time of lying regular, sleeping in a cold room, limiting alcohol and caffeine, exercising regularly and avoiding devices such as cell phones and tablets before bedtime.
6. Stay hydrated
Proper hydration helps lubricate the joints, the elimination of AIDS waste, improves the skin and improves cognitive function. Although there are many flavored drinks in the market, running water is a basic heat -free hydration option.
Most people are familiar with the water recommendation of eight glass per day, but the Current recommendation It is really more. For people who sweat a lot due to exercise or in hot environments, electrolyte drinks can be a good option.
This article does not offer medical advice and should be used only for informative purposes.
Read more: Take too much supplement, such as vitamin C or iron, could be harmful
Article Sources
Our writers in Discovermagazine.com Use studies reviewed by pairs and high quality sources for our articles, and our editors review to obtain scientific precision and editorial standards. Check the sources used below for this article:
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Centers for disease control and prevention. Use of dietary supplements between adults: United States, 2017–2018
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Discover the magazine. How 8 supplements such as vitamin D and Omega-3 interact with medications
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Discover the magazine. 6 reasons why you feel so well after lifting weights
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Medical hypothesis. Regular benefits of health exposure
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NIH. The approaches of the mind and the body for stress and anxiety: what science says
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Centers for disease control and prevention. Benefits of healthy eating for adults
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Nutrients The role of dietary phytochemicals: evidence of epidemiological studies
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Discover the magazine. Fermented foods support both microbiomas and cultural heritage
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National Academies Press. Dietary reference intakes for water, potassium, sodium, chloride and sulfate
Allison Futterman is a writer based in Charlotte, NC, whose writing of science, history and medical/health has appeared in a variety of platforms and in regional and national publications. These include Charlotte, People, Our State and Filanthropy Magazines, among others. She has a degree in Communications and an EM in criminal justice.
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