Advertising
Advertising

Published on October 15, 2020

10 Books On Health That Increase Your Eating And Body Awareness

10 Books On Health That Increase Your Eating And Body Awareness

Having better health and a better body doesn’t always come down to counting calories and exercising. Your body is unique in so many ways. That’s why there isn’t a one-size-fits-all method for being fit, healthy, and active. Instead, the nutritional world has thousands of books on health to inspire people to live a healthy life. Many of these books encourage others to pick up various habits to improve your quality of life.

With that in mind, we’ve compiled a short list of books on health that question traditional ways of thinking and introduce something new to veterans and beginners alike.

1. Best Book on Health for General Health

    The first book on our list is How to Be Well by Dr. Frank Lipman. In this book, he shares 6 core aspects of living a happy and healthier life. From there, he explains in clear and actionable advice on how you can improve and strengthen yourself every day.

    If you’ve been in the nutritional world for a while, the book will cover nutritional practices as you’d expect. However, this book extends beyond those sciences and covers other areas, too. You’ll find advice on better sleeping, moving, everyday toxins, stress management, and even finding a sense of meaning.

    From those 6 core aspects, the guide offers over 100 simple steps to improve those categories overall. Best of all, these changes aren’t massive. The guide is meant to be fun, simple, and easy to implement.

    It’s suggested that you try not to read the entire thing in one sitting. The goal of this book is that you read a little and implement what you’ve read before going back to reading more.

    Buy the book here.

    2. Greatest Book on Supplement Use

      Another aspect of better health that many have gone through is supplements. Supplements are a nice way of covering specific vitamins that your current diet is lacking in. However, you don’t want to be walking into a pharmacy and picking up every kind of vitamin. There are dozens of them and some may not provide much benefit to you.

      This is where this book comes in—Fortify Your Life. In it, you’ll meet the integrative health physician Tieraona Low Dog, M.D. who will walk you through the supplement world. You’ll learn about key vitamins and minerals, reading product labels, and bring up common nutrient deficiencies you may be experiencing right now.

      Dr. Low keeps a level head throughout the entire book, distilling all of the purported health claims and attractive labels into hard facts. She talks about the industry and educates you on what will benefit you the most.

      For example, one of the most common vitamins that physicians recommend is vitamin D (specifically D3) or an omega-3. The problem is that most physicians aren’t familiar with top brands. Dr. Low Dog can help you pick out which brand will be best for you.

      Advertising

      Buy the book here.

      3. Best Book on Health for Science-Based Health Advice

        The title of this next book stands out a lot—How Not To Die. Even if it’s a little dark, the author, Dr. Greger, provides practical advice on how to not die. After all, according to Dr. Greger, we may be living longer, but we’re also living more of those years dealing with sickness.

        In this book, he sets strict guidelines on how we should be dealing with illness and backs it up with sound and practical advice. The book aims to help you address the root causes of diseases rather than just treat the symptoms once you have them.

        In terms of the advice in this book, Dr. Greger provides lifestyle factors like having whole foods and a plant-based diet. He also covers methods in preventing, stopping, and reversing death caused by heart and lung diseases, some cancers, and diabetes.

        All of these sound great and best of all, these are all backed by scientific research. It’s a more reliable book compared to other longevity books. You can expect a plethora of citations citing back to various studies. All Dr. Greger did is take that information and put them into a comprehensive, easy-to-read book that you can act on immediately.

        Buy the book here.

        4. Greatest Book on Workout Recovery

          Even if you’re not training to be an athlete, you may have heard “recovery” buzzing around on forums and in the gym. It’s gained in popularity, and it makes sense. Who wouldn’t want to recover quickly from a workout session and keep at it the very next day?

          Just as much as working out and eating healthy is good, recovering properly from physical activities is important. In the book Good To Go, award-winning science journalist and competitive athlete Christie Aschwanden provides an entertaining and enlightening experience to the recovery side of training.

          Overall, the book looks at why people care so much about this and some of the recent trends of recovery techniques, such as cryotherapy, floating, and infrared sauna bathing after training. Aschwanden provides analyses on whether they work or not.

          On top of that, the book examines other recovery trends among athletes themselves like Michael Phelps’s “cupping” ritual or Tom Brady’s infrared sleep gear.

          Even if you’re not an athlete, recovery techniques are flooding the market and this book provides practical advice and insight into whether these will work for you or whether you should move on.

          Advertising

          Buy the book here.

          5. Best Book on Health for Nutritional Details

            Turn on the local news and you’ll find that a new health study has emerged that flips everything you know about health on its head. That or you’ll find a study that’ll suggest eating a certain way will put you more at risk of diabetes, obesity, or other cardiovascular problems based upon what you’ve eaten for breakfast.

            This is one of the biggest problems in the health industry, and this is why so many are confused. One study supports a way of eating or health method while another goes against it entirely. What do you choose?

            Well, one choice that’ll make your life easier is through a recent book: Nutrition in Crisis. In it, eminent biochemist and medical research Dr. Richard Feinman cuts through all of the noise and explains the intricacies of nutrition and human metabolism—all while avoiding scientific jargon.

            Digging further, the book offers an unsparing critique of the nutritional establishment—an establishment that demonizes fat and refuses to acknowledge low-carb diets and ketogenic diets despite the fact there are now decades of evidence that suggest the exact opposite.

            On top of that, the book contains essential tools to help you navigate through the world of nutrition with a level head and not be deterred by what you see in magazines or on the news. These are all explained in simple terms with a witty and wry tonne. It’s a refreshing and realistic take to the health world.

            Buy the book here.

            6. Greatest Book on Stress Management

              Stress is a natural part of life by this point, and it’s something that we face every day. In light of this, there are hundreds of sources of information on dealing with stress. Out of these sources, The Power Source is a book you should look at. It’s written by celebrity trainer Lauren Roxburgh.

              In it, Roxburgh explains a method to destress in a way that not many cover in their books or articles—using the pelvic floor. Roxburgh claims that many problems can be alleviated by unlocking the pelvic floor and improving your overall physical and mental health.

              The pelvic floor is located at the root of your pelvis and Roxburgh believes that this determines the firmness of your core. The reason your core is important is that it is the point that determines how you manage stress and how much energy reaches the rest of your body—be it positive or negative.

              What this book provides are methods to strengthen your pelvic floor along with four other “power centers” in your body. This is done through simple exercises, recipes, and simple at-home relaxation therapies. Through this, you’ll have better control over your own stress.

              Advertising

              Buy the book here.

              7. Best Book on Health for Beginner Plant-Based Eaters

                Plant-based foods are starting to become more and more popular with companies emerging and creating plant-based beef. While there are people who are skeptical about the whole craze, this book sheds a lot of light on this phenomenon: The Plant-Based Boost.

                In the book, renowned dietitian and nutritionist Melissa Halas explains to readers how incorporating plant-based foods in your diet can improve performance and achieve fitness goals. Whether you are an omnivore and working to eat less meat or a vegan, this book serves as a guide to help you with meal prepping to snack strategies to implement.

                Furthermore, you’ll find several evidence-backed benefits of eating plant-based proteins and healthy fats. You’ll even find how various fluids and electrolyte strategies that’ll help you stay properly hydrated.

                Buy the book here.

                8. Greatest Cookbook

                  You may think cookbooks have fallen by the wayside with many sites offering hundreds or even thousands of recipes. However, there is still some charm of cracking open a physical textbook and following the recipe. On top of that, many cookbooks provide very niche focuses these days. That much is clear when it comes to the cookbook mentioned here: The Clean Plate.

                  What’s nice about this cookbook is that it delivers flexible and straightforward recipes for you to get into—well over 100 recipes in fact. These include soups, smoothies, entrees, snacks, and desserts, too.

                  Since many people can get recipes online, cookbooks also gravitate towards adding more information than your standard recipes. I picked this one since what it adds on top of the recipes is outstanding.

                  On top of the recipes, this book on health also provides tips from nutrition experts and offers meal plans based on common health concerns, such as heart health, adrenal support, and candida. These meal plans are based on what doctors and other nutritionists typically provide for those with those kinds of conditions. The cookbook also provides alternatives for vegans.

                  Buy the book here.

                  9. Best Book on General Healthy Eating

                  Advertising

                    As mentioned before, the nutritional world is complicated with hundreds of studies being for and against certain foods and methods. For those not picking up nutritional books, it’s fair to say you could have some rough relationships with particular foods or even about certain health practices.

                    Eat To Love is a Buddhism-inspired book providing you with a healthy eating guide and time-tested techniques to help you with your eating relationship. This book talks about intuitive eating, meditation, and mindfulness to look at various prejudices around eating a certain way.

                    All in all, this book will help you with eating in a more nourishing, liberating, and enriching way.

                    Buy the book here.

                    10. Greatest and Easiest Book to Read

                      What’s nice about this list is that all of the information is condensed into easy-to-read, actionable advice. However, we won’t deny that there aren’t any complicated health books or information out there. Beyond that, there are many myths around the health industry, and it’s hard to tell what is real and helpful or what’ll waste your time.

                      The upside is that this book, Dressing On The Side, isn’t a complicated book to read. Registered dietitian Jaclyn London writes this book with ample research and wit to the point it sounds like you’re talking to your best friend. The overall premise of the book is to make the nutritional world fun and entertaining while providing valuable information that it’ll debunk many kinds of diet myths.

                      Every chapter in this book will provide you with a few bullet points of what you’ll achieve from the chapter. From there, the book will jump right into a well-thought-out discussion. These discussions are engaging and interesting and provide you with practical advice that’s backed by science. Overall, the goal is to help you have life-long habits and strategies that can lead to lasting change.

                      Buy the book here.

                      Final Thoughts

                      The nutritional world is filled with all kinds of thoughts and ideas. It goes to show that finding success health-wise can be done in so many different ways. In the end, you should do what makes you feel good, and I believe picking up some of these books will help you feel even better about some of the views and opinions floating around the nutritional world.

                      More Tips for a Healthy Body and Diet

                      Featured photo credit: S O C I A L . C U T via unsplash.com

                      More by this author

                      Lifehack Reads

                      Lifehack Reads is the curated collection of our favorite books, carefully categorized and sorted by our Editorial Team.

                      13 Best Happiness Books For Living A Happier Life 11 Essential Philosophy Books That Will Open Your Mind 13 Books on Money to Transform Your Finance Management 10 Books On Health That Increase Your Eating And Body Awareness 10 Books That Will Change Your Life Forever

                      Trending in Health

                      1 Why You’re Feeling Tired All the Time (and What to Do About It) 2 8 Best Multivitamins For Men, Women And Kids 3 How to Stop Overeating the Healthy Way (Step-by-Step Guide) 4 10 Powerful Ways to Stop Worrying and Start Living Today 5 10 Books On Health That Increase Your Eating And Body Awareness

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on November 12, 2020

                      Why You’re Feeling Tired All the Time (and What to Do About It)

                      Why You’re Feeling Tired All the Time (and What to Do About It)

                      If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

                      If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                      In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                      What Happens When You’re Too Tired

                      If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                      Here are some common examples of what happens when you’re feeling tired:[3]

                      • Trouble focusing because memory and learning functions may be impaired.
                      • Experience mood swings and an inability to differentiate between what’s important and what’s not.
                      • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                      • Finding it more difficult to exercise.
                      • Immune system may weaken, causing you to pick up infections more easily.
                      • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
                      • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

                      Why Are You Feeling Tired All the Time?

                      Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

                      Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

                      1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
                      2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                      3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                      The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                      Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                      You can learn more about some causes of fatigue in this video:

                      Feeling Tired Vs Being Fatigued

                      If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                      Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                      Advertising

                      Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

                      Symptoms of fatigue include:

                      • Difficulty concentrating
                      • Low stamina
                      • Difficulty sleeping
                      • Anxiety
                      • Low motivation

                      These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

                      Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                      How Much Sleep Is Enough?

                      The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

                      Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

                      Get the right amount of sleep to stop feeling tired.

                        The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                        Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                        Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

                        If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

                        It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                        Advertising

                        4 Simple Changes to Reduce Fatigue

                        Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                        1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                        2. Exercising regularly
                        3. Using stressbusters
                        4. Creating a bedtime routine to sleep better

                        After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                        I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                        Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                        • L is for Lifestyle and means living healthy, including getting enough sleep.
                        • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
                        • A is for Attitude and means thinking positive and reducing stress whenever possible.
                        • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                        The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

                        Living Healthy

                        Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

                        In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

                        As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                        Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                        1. Unplug

                        Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

                        Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                        2. Unwind

                        Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

                        Advertising

                        3. Get Comfortable

                        Ensure your bed is comfortable and your room is set up for sleep.

                        Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

                        Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

                        This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                        Exercise

                        Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

                        That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

                        I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

                        If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

                        Attitude

                        Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                        When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

                        But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

                        Here’s how you do Long-Exhale Breathing:

                        Advertising

                        1. Sit in a comfortable position with your spine straight and your hand on your tummy.
                        2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
                        3. Hold your breath while you mentally count to 7 and enjoy the stillness.
                        4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
                        5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
                        6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

                        This type of “long-exhale breathing” is scientifically proven to reduce stress.

                        When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

                        Nutrition

                        Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

                        If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

                        Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                        Here’re 9 simple diet swaps you can make today:

                        1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                        2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
                        3. Fill up with fiber, especially green leafy vegetables.
                        4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
                        5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                        6. Replace ice cream with low-sugar alternatives.
                        7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
                        8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
                        9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

                        Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                        That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                        Alternatively, you might consider a high-quality multivitamin or specific supplement.

                        The Bottom Line

                        If you are tired of feeling tired all the time, then there is tremendous hope.

                        If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

                        Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

                        More Tips to Stop Feeling Tired All the Time

                        Featured photo credit: Cris Saur via unsplash.com

                        Reference

                        [1] YouGov: Two-fifths of Americans are tired most of the week
                        [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                        [3] The New York Times: Why Are We So Freaking Tired?
                        [4] Mayo Clinic: Chronic fatigue syndrome
                        [5] Very Well Health: Differences Between Sleepiness and Fatigue
                        [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
                        [7] Mayo Clinic: Lack of sleep: Can it make you sick?
                        [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
                        [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
                        [10] American Psychological Association: Getting a Good Night’s Sleep
                        [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

                        Read Next