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10 Nutrition Tips To Keep Your Entire Body Happy and Healthy

10 Nutrition Tips To Keep Your Entire Body Happy and Healthy

It’s no secret that a balanced approach is the way to go when it comes to a healthy diet. But, what if you could target specific problem areas, with food alone?

If you’re dealing with skin irritations, for example, you can look at increasing your intake of berries, avocado and pumpkin seeds as a preventative measure. This may save the headaches involved with treating pesky zits, before they erupt all over your face.

Check out what the experts have to say and give it a go with these 10 tips for nourishing different parts of your body.

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1. Feed Your Brain

If you’re having trouble focusing, remembering things or retaining clarity while concentrating (that “foggy” feeling in your mind), research has shown that adding blueberries, wild salmon, nuts, seeds and avocados can help. Omega-3 fatty acids are the key here, as they contain anti-inflammatory substances that are essential for brain function.

2. Illuminate Your Eyes

An overall healthy diet, including drinking enough water, will give your eyes that healthy glow. But, what about preventing the dreaded onset of age-related issues? Research, including studies by The National Eye Institute, suggests foods rich in zinc, vitamins C and E and omega-3 fatty acids are the way to go. Load your diet up with carrots, leafy greens, citrus fruits, berries and almonds.

3. Give To Your Gut

Being bloated all the time can be an instant ‘good mood’ killer and this is one that tends to affect women more than men. Co-author of the book, ‘No More Digestive Problems: The Answers Every Woman Needs’, Dr. Cynthia Yoshida says, “Women have the same digestive organs as men, but they are squeezed, along with reproductive organs, into a smaller abdomen. This means our digestive organs don’t have much give when they get filled with excess gas, air or food.”

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That’s definitely not fair! But, rather than complain about it, let’s try and fix it with fibre and antioxidant rich foods, including leafy greens, citrus fruits, spinach, carrots, beans, broccoli, whole grains, cranberry juice, garlic, sauerkraut and onions.

4. Treat Your Teeth

Having regular issues with our teeth and gums is not something any of us want to deal with! Top orthodontist, Dr. Oleg Drut, says, “Many of the patients I see lack a healthy diet and consume far too much soda and junk food. A diet high in sugar and acids can erode tooth enamel, which is irreversible. Enamel is not like hair, once cut, it will not grow back.” In an oral health guide, Dr. Drut suggests eating a wide variety of vegetables, fish, nuts and whole grains such as brown rice, legumes and barley.

5. Help Your Heart

As you probanly realize, your heart’s a pretty important body part and deserves the best nourishment you can give it! Exercise is an all-important factor here, but you can also stock up on omega-3 fatty acids by eating wild salmon or tuna. Antioxidant rich fruits and veggies protect against disease and tea is believed to increase blood flow.

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6. Love Your Liver

Our livers take a bit of a beating if we consume lots of over-processed, fried and fatty foods. The fabulous news is, you can regularly cleanse your liver with foods it will love, like garlic, grapefruit, beets, carrots, green tea, leafy greens, avocados, apples, olive oil, quinoa, millet, lemons, limes, cabbage and what may soon be your liver’s new best friend–turmeric.

7. Be Kind To Your Kidneys

All hail the super foods that science has proven to lower your risk of disease and help keep your kidneys happy and healthy! Best of all, this includes ultra-delicious blueberries, raspberries, strawberries, cranberries, cherries and red grapes. You can also top up on apples, capsicums, cabbage and onions, for maximum benefit.

8. Cleanse Your Colon

Yep, it’s a bit of a gross one but necessary all the same, because food can stay trapped in there for a long time–so you want it to be good food. The winner here is water, so sip on it all day! Naturopaths recommend raw vegetables to provide digestive enzymes, fibre to stimulate the intestinal lining and probiotics, such as sauerkraut and miso, to maintain that wonderful, healthy bacteria!

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9. Celebrate Your Skin

You can give your skin a lot more love by treating it from the inside, rather than the outside via expensive (mostly useless) lotions and potions filled with chemicals. Studies suggest that boosting your intake of berries, as a great source of vitamin C, helps the skin’s collagen production. Vitamin E, found in avocados, can help neutralise free radicals and pumpkin seeds are rich in zinc, which helps skin conditions and balances oil production.

10. Help Your Hair and Nails

No amount of product is going to help your hair and your nails if your diet is heavy in foods that inflame your cells and break down collagen, keratin and elastin–the key elements for healthy hair and nails. Munch on oats, leafy greens, raw almonds, sweet potatoes, pumpkins and pumpkin seeds, instead of processed foods. Then, watch your hair and nails transform quickly, from frumpy to fabulous.

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Nicole Leigh West

Travel and Lifestyle Writer, Choreographer, Reiki Practitioner

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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