Cognition

Social Activity Benefits Memory and Other Cognitive Abilities

Dementia is a condition that affects millions of people in the elderly population, as well as their loved ones. While you can never entirely prevent dementia, new evidence shows that making an effort to stay social in your later years will help to lower your risk of dementia by 12 percent. Here is what you need to know about social activity benefits and how they relate to your overall mental health and cognitive acuity.

Understanding Dementia

Many people think that dementia is a specific disease, however, it is actually an umbrella term used to describe a variety of symptoms of cognitive decline, including forgetfulness and other types of memory and communication impairments. One of the most prominent health conditions that falls under the classification of dementia is Alzheimer’s disease. Other types of dementia include Huntington’s disease and Parkinson’s disease.

Risk Factors of Dementia

Although there is no one underlying cause of dementia, there are elements that can boost your risk of suffering from mental impairment as you get older. Post-traumatic dementia is the result of brain cell death at the hands of an acute injury. This is particularly common in athletes who receive repeated blows to the head. Some forms of dementia can also be traced back to strokes, brain tumors or other types of diseases and infections.

Symptoms of Dementia

While it is important to not believe that every minor memory slip is a sign of impending dementia, knowing the most common symptoms can help you to spot possible signs. Some of the most common symptoms of early dementia include recent memory loss, issues with communicating, disorientation and changes in mood. As dementia progresses into the later stages, individuals may need full-time care because of their inability to perform basic life functions.

Protecting Yourself From Dementia

Because brain cell death cannot be reversed, there is no permanent cure for degenerative dementia. However, there are available treatments that can slow down the progression of the disease and prevent further damage. The use of cholinesterase inhibitors has shown promise in reducing the symptoms of Alzheimer’s disease. In addition, natural formulas like Neurochron provide brain-nourishing ingredients that help maintain healthy brain function and cognition.

Social Activity Benefits – What the Studies Say

Emerging research continues to demonstrate that social activity can play an instrumental role in protecting the brain from memory loss. A new study out of Ohio State University showed that having a big social network had a positive effect on cognitive function. The study examined the cognitive function of two groups of mice. One group did not socialize with other mice while the opposite group was put into social situations necessitating that they interact with other rodents at more complex levels. The group of mice that had been housed with other mice performed significantly better on memory exercises.

In another study out of the University College London in the United Kingdom, researchers went through a retrospective analysis on a group of people over a period of three years. The researchers collected data from the subjects outlining their social activity while assessing their cognitive abilities through a myriad of memory, fluency and reasoning tests. The results of the study indicated that more frequent contact with friends had a strong correlation with a lower risk of dementia.

Difficulty Staying Social During a Pandemic

Despite your best intentions to be social, the ongoing COVID-19 global pandemic has made it challenging to connect with others and enjoy social activity benefits. The good news is that with a little creativity, you can still find ways to be social and boost your overall sense of well-being. Here are a few ways that you can connect throughout this period of self-isolation.

Join an Online Community

In today’s modern digitized world, it is easy to build your own community online. Regardless of it is a community dedicated to your favorite hobby, your college alumni association or a cooking group, you can find your people online.

Plan a Virtual Hangout

Virtual hangouts are the new happy hour these days. Simply choose your platform, pick a date and time, invite all of your favorite people and let the fun begin. The best thing about this is that you can now connect with all of your friends and family, regardless of where they live.

Volunteer

You do not have to be in-person to volunteer. There are a variety of ways that you can give your time and talents through the comfort of your own home. You can challenge your friends for a fundraiser, spread awareness about an issue important to you and more. By doing so, you will feel good about yourself and connect with others at the same time.

It is clear that it is worth your investment to be diligent about the upkeep of social connections. In addition to the obvious benefits of surrounding yourself with the people that you love, being intentional about maintaining these relationships may have a positive effect on your cognitive abilities as you age.

Is Resveratrol Responsible for the Health Benefits of Red Wine?

Apr 30 by Ewcopywriting

While there are many proven health benefits of red wine, the majority can be attributed to one specific compound found in the grapes used to make the wine. This plant constituent is called resveratrol, and it’s the compound that helps give color to the skin of red grapes. It also helps protect grapes from fungal infections, droughts, extreme sun exposure and other environmental threats. While the resveratrol in red grapes helps the plant thrive in adverse environmental conditions, the protections it provides are not restricted to plant life.

Resveratrol: A Potent Antioxidant

Aside from the protective role it plays in grape plants, resveratrol contains antioxidants that are also extremely beneficial to human health. The high content of resveratrol in red wine delivers powerful antioxidants into the blood supply, which help to protect against free radicals in the body.

Free radicals are molecules that oxidize the cells throughout the body, making them more susceptible to damage and infection. The number of free radicals rises during times of stress and when an individual suffers from chronic inflammation, causing an increase in the risks of developing obesity, metabolic syndrome, cancer and other disorders. However, the antioxidants that resveratrol provides help to destabilize free radicals and eliminate their ability to negatively affect other molecules throughout the body.

Antioxidants protect us from free radicals in other ways as well. By allowing free radicals to oxidize the antioxidants themselves, the free radicals are discouraged from going after the healthy cells in the body. This reduces the overall number of free radicals circulating in the body, helping to decrease the risk of certain illnesses.

Resveratrol is one of the best compounds from which to derive antioxidant support because the body is able to absorb it with little difficulty. This plant constituent is also very active, which means its antioxidant power is readily available for use. So, in addition to being beneficial once introduced into the body, resveratrol makes it easier for the body to absorb antioxidants. This process allows resveratrol to promote several specific health benefits, such as those listed below.

What Are the Health Benefits of Red Wine?

Heart Health

There have been several studies over the years that have established a link between drinking red wine in moderation and exhibiting better heart health. In particular, a study conducted last year found that drinking red wine could reduce the risks of developing coronary heart disease, which is a condition that’s responsible for the most U.S. deaths. To achieve these benefits without experiencing the negative effects that alcohol can bring, men should limit themselves to two glasses of red wine per day, while women should only drink one glass daily.

Gut Health

The gut microbiome is a community of trillions of microorganisms that help the body function. This community relies on the introduction of a diverse selection of bacteria, derived from natural sources. The resveratrol and other compounds found in red wine act as prebiotics, which the gut uses to promote a more varied array of helpful bacteria. While research concerning the effects of red wine on the gut microbiome continue, current findings suggest the prebiotics red wine provides are helpful in maintaining a healthy gut.

Type 2 Diabetes

While drinking other types of alcoholic beverages may actually pose a greater risk to those suffering from type 2 diabetes, drinking red wine may be helpful. In a 2015 study, subjects who drank red wine exhibited lower blood sugar levels, which researchers attributed to the ethanol in the wine. They believe the ethanol and the natural compounds in the red grapes used to make the wine worked together to improve the metabolism of the subjects.

Hypertension

One of the more commonly known benefits of red wine is that drinking it in moderation can help to lower blood pressure. It does this by increasing the level of HDL, or good cholesterol, in the blood supply. Resveratrol contains compounds called procyanidins, which act to improve the health of blood vessels throughout the body. In addition to raising HDL levels, this helps ensure healthy blood flow throughout the blood vessels.

Post-Stroke Brain Damage

Drinking red wine after suffering a stroke can help protect against secondary brain damage. This is largely due to the fact that that the antioxidants in resveratrol help to modulate inflammation and oxidative stress, which would otherwise promote more cell death in the brain.

Vision Loss

As we get older, we become more susceptible to conditions that can affect our ability to see well. Partial or complete vision loss can result from glaucoma, diabetic retinopathy, cataracts or macular degeneration. Since the antioxidants in red wine help to protect against oxidative stress, the inflammation that increases the risks of developing these conditions is also reduced. While it’s necessary to take other steps to protect your vision, moderate red wine consumption can also help.

Cancer

While excessive alcohol consumption can cause a broad range of health problems, including raising the risks of certain types of cancer, the moderate consumption of red wine can be beneficial. Observational studies have found that women who moderately consume red wine on a regular basis are less likely to develop breast cancer. Researchers believe this is because the wine reduces estrogen levels, while increasing testosterone in older women. While research is ongoing, the occasional glass of red wine may help protect against more types of cancer.

New Study Bolsters Claim That Resveratrol Supports Healthy Aging

Apr 23 by Ewcopywriting

Multiple research studies have now confirmed that the compound resveratrol supports healthy aging by protecting the body from a host of potential issues. Read on for more information about what resveratrol is, how you can incorporate this powerful naturally-occurring compound into your diet and how it can help you to lead a healthier and longer life.

What is Reservatrol?

Reservatrol is found naturally in red grapes, red wine, peanuts, pistachios, blueberries, raspberries and dark chocolate. The compound is most highly concentrated in the skin of red grapes. This polyphenol antioxidant is an antimicrobial compound produced by plants to protect against environmental challenges such as harsh climate changes and too much dangerous ultraviolet light. In recent years, researchers have discovered promising ways that resveratrol may slow down the aging process, as it offers the body a multitude of protections.

Studies Discover Resveratrol Supports Healthy Aging

Research from two major studies support the belief that resveratrol supports healthy aging. A study in 2013 by Harvard Medical School revealed that resveratrol stimulates the production of SIRT1. This serum serves a powerful function by blocking diseases as it accelerates the cell’s natural energy centers.

While most drugs strive to slow or block the production of SIR1, resveratrol actually speeds it up. This enhanced SIR1 production leads to the anti-aging benefits attributed to resveratrol. More recently, a study out of London’s King’s College found that resveratrol in red wine will protect the health of the gut as well.

The Benefits of Resveratrol

It is easy to see how resveratrol could potentially be a vital part of your anti-aging efforts when you examine all of its vast health benefits in detail.

Cognitive Benefits

New research is now showing encouraging results in the use of resveratrol for supporting a healthy mood. The antioxidant and anti-inflammatory properties of resveratrol also show promise in fighting off age-related cognitive issues such as Alzheimer’s disease. By guarding against cognitive decline, resveratrol can be a useful addition to your diet as you age.

Gut Health

The gut protection provided by resveratrol is thought to be a result of the compound working to support a more diverse range of bacteria in the essential gut microbiome. As a result of experiencing improved gut health, the red wine drinkers in the study at London King’s College enjoyed a reduced risk of developing obesity while also lowering their overall levels of cholesterol. A healthy gut can also boost the body’s natural immunity.

Pain Relief

Resveratrol may also help to soothe minor joint pain caused by conditions such as arthritis by helping to prevent cartilage from breaking down. As the resveratrol protects against inflammation in the body, joints are less likely to experience damage.

Diabetes Research

Reservatrol may also help protect against type 2 diabetes by increasing insulin sensitivity. In addition, those with diabetes may see benefits from resveratrol, as it helps the body to metabolize glucose more effectively by activating the AMPK protein while also decreasing inflammation and protecting against oxidative stress. Taken together, these benefits can significantly alter the way the body is able to maintain healthy blood sugar levels.

Overall Health Advantages

In addition to boosting a healthy gut microbiome and providing cognitive benefits, resveratrol also guards against a myriad of afflictions that plague people as they age. By increasing the production of nitric oxide, resveratrol may also be helpful in helping to maintain blood pressure within normal ranges and protecting heart health. While there is not as much research on this particular benefit yet, many researchers are hopeful that resveratrol may have a place in helping to support cellular health by promoting healthy cell growth.

What the Study Results Mean

With so many benefits spread across many facets of physical and mental health, resveratrol deserves a prominent spot in everyone’s daily diet. Because many Western diets do not naturally include this compound, you may have to be purposeful about consuming it; you can find a high-quality resveratrol supplement online or at your local health food store.

Be warned that health experts agree that too much resveratrol is not necessarily a good thing. While it is a good idea to be intentional about consuming foods rich in resveratrol in order to encourage healthy aging, remember that too much of a good thing can be a bad thing. As with most things in life, moderation is key. As researchers continue to unlock more about this powerful antioxidant, there will certainly be more guidance on how to use it to potentially slow down the aging process.

Next time you raise that glass of red wine, you can do so with the knowledge that you are providing your body with proven anti-aging benefits. Being intentional about consuming resveratrol will pay significant health benefits both now and further down the road.

March 13th is World Sleep Day: What’s the Significance?

Mar 13 by Ewcopywriting

March 13th is World Sleep Day. On this day, the World Sleep Society is issuing a worldwide call to action regarding the importance of getting quality sleep each night. Read below to learn how you can achieve a more restful night.

How Does Getting Sufficient Sleep Improve Your Quality of Life?

It’s common to hear that getting a full seven to eight hours of sleep per night is good for us, but many people don’t know what good all of that rest actually does. The fact is, while we’re resting, our bodies are hard at work performing a broad range of functions. Here’s just a short list of things that happen as a result of getting enough quality sleep each night.

Improved Heart Health

Research has found that people are more likely to suffer heart attacks and strokes in the early hours of the day, and that those who don’t get enough sleep are more likely to develop hypertension and high cholesterol.

Optimal Cellular Health

The growth of tumors and cancer is more common in those who work graveyard shifts and sleep during the day. Scientists believe this has something to do with disruption of the circadian rhythm, which regulates sleepiness and wakefulness. By trying to sleep during daylight hours, or with a light turned on, your biological clock is disrupted and that may also affect the body’s immune system.

Reduced Stress

Failing to get enough sleep starts a cycle that can be very difficult to break. When you don’t get enough sleep, your body produces higher levels of stress hormones. Among the adverse effects these hormones have on the body is interfering with the sleep cycle. Higher levels of stress hormones make it more difficult to sleep soundly, which causes more stress hormones to be produced.

Reduce Inflammation

The stress hormones produced through the lack of quality sleep also cause inflammation throughout the body. While the immune system uses inflammation to help treat injuries and infections, prolonged, or chronic, inflammation is harmful. It increases the risks of heart disease, cancer and diabetes. Some scientists believe it also plays a part in causing the physical deterioration we experience as we age.

Improved Cognitive Health

Quality sleep also helps the brain rest and rejuvenate itself. This is why we wake up feeling more refreshed after a good night’s sleep. Specifically, a full night of rest improves memory recall, concentration and mental clarity. This occurs because the resting state provides time for the brain to link memories with sensory input and emotions, making it easier for you to learn new things.

Helping the Body to Help Itself

As you sleep, the body repairs the damage done throughout the day by harmful environmental factors and toxins you have ingested. Even healthy activities, such as physical exercise, cause damage and stress to the body’s muscles and tissue.

During sleep, the muscles, tissue, and organs are repaired and strengthened. This is also the time at which two hormones beneficial to weight loss, ghrelin and leptin, are released into the blood. In depriving yourself of enough sleep, these processes are halted, which is why it’s common for overweight and obese people to also suffer from sleep disorders.

World Sleep Day: Tips For Getting Better Quality Sleep

World Sleep Society established World Sleep Day® 13 years ago, because they wanted to remind us all of the importance of sleep. In addition to recognizing the value that a good night’s sleep provides, this annual event is also an occasion to share helpful tips for getting good quality sleep.

While getting enough rest doesn’t seem like it should be difficult, a large number of people do struggle with getting a full night’s sleep. These tips can help you get to sleep faster and stay asleep throughout the night.

Ditch the Stimulants

Caffeine is among the top culprits in keeping you from enjoying a deep sleep. Experts recommend stopping your caffeine intake at least six hours before bed, so your body will have time to process the last remnants of the stimulant. Additionally, turn off mobile devices at least one hour before bed. The blue light that these devices emit disrupts the circadian rhythm, which will offset your sleep cycle.

Increase Exposure to Daylight

You can also use the circadian rhythm to your benefit by getting more bright light exposure throughout the day. If you fill your waking hours with bright light, especially natural sunlight, the evening darkness will have a more profound effect on your brain. In one sleep study, participants fell asleep 83 percent faster when they were exposed to an increased level of brightness throughout the day.

Engage in Relaxing Exercises

You can also improve your sleep quality by developing a bedtime ritual that emphasizes relaxation. This can involve reading a book, taking a warm bath or meditating by candlelight. Some people find it helpful to listen to soft music just before bed, as well. You can choose any technique that helps you feel more relaxed, as long as it works for you.

Evaluate Your Sleeping Quarters

Sometimes, the problem with getting quality sleep is in the environment, so take the time to examine your sleeping quarters. Determine if your mattress is firm enough to support you comfortably. You may also need to replace your bedding by choosing sheets and blankets that are softer and more comforting. Heavier curtains and blinds can help eliminate any excess light that gets into your bedroom at night. If ambient noises keep you awake at night, try wearing earplugs or noise-canceling earmuffs.

If you try all of these suggestions and your quality of sleep doesn’t improve, you may need to consult your doctor. A physician can help you determine the cause of your sleep disorder and may prescribe supplements to help you sleep better. Since getting sufficient sleep affects every aspect of your life, suffering with a sleep disorder is not something you should do for long.

Unleash the Powerful Health Benefits of Superfruits

Feb 19 by Ewcopywriting

In simple terms, a superfruit is a food that contains a condensed serving of vitamins and powerful phyto-nutrients that are beneficial to human health. These foods benefit the immune system in a variety of ways and it has been found that they can even benefit the health of bone marrow. Research is only beginning to uncover some of the significant health benefits of superfruits, which may be why more people are adding these foods to their diets.

What Are Superfruits?

The power of superfruits to boost immunity may help stave off illness and help the body recover faster from injuries by providing the body with antioxidant-rich compounds that are called polyphenols. Polyphenols (flavonoids are just one example) are compounds that are found in many natural plant-based foods, but exist in richer concentrations in superfruits.

These compounds have been found to help the body fight off inflammation, while also acting as antioxidant agents. Research into the functions these compounds serve found that they can increase longevity by 30 percent or more when there’s a consistent high level of polyphenols in the body. To achieve this benefit, researchers recommend a daily intake of polyphenols that’s greater than 500 mg.

What Are the Health Benefits of Superfruits?

In addition to increasing longevity, there are many more benefits of superfruits that you can enjoy by adding these foods to your diet. Here is a short list of some of the health benefits that the polyphenols in these fruits deliver.

Regulate Blood Sugar Levels

While it’s common to experience a spike in your blood sugar levels after eating a meal, adding superfruits to your diet can combat that sudden increase. The polyphenols do this by keeping the body from breaking starch down and transforming it into simple sugars. The polyphenols in superfruits may also help regulate insulin production, so more sugars will be pushed to the cells for use as energy.

Improve Heart Health

The antioxidants that polyphenols contain help to decrease inflammation in the cardiovascular system. Since inflammation is a significant factor in causing heart disease, eating more superfruits may help you maintain a healthier heart. Additionally, researchers have found that polyphenols are effective in regulating healthier blood pressure levels and keeping LDL (bad cholesterol) levels lower. These compounds may also be effective in increasing the body’s HDL (good cholesterol) levels.

Protect Cellular Health

Since the antioxidants in polyphenols are effective in reducing inflammation, they may help protect against unhealthy cell growth. Additional research suggests that a high level of polyphenols in the blood may help prevent cancer cells from developing. Even after cancer cells have developed, test-tube research has suggested that polyphenols may help prohibit unhealthy cell growth.

Boost Digestion

If you have digestive problems, eating superfruits may help resolve those problems. This is because polyphenols also promote healthier gut bacteria, which is essential to proper digestion. A higher level of polyphenols has been linked to more diverse growth of beneficial bacteria in the gut microbiome, so peptic ulcers, inflammatory bowel disease and similar conditions may be alleviated.

Improve Cognitive Functioning

In a recent study, older adults who had experienced memory loss and difficulties in concentrating on complex tasks were given polyphenol-rich grape juice. By the end of the study, those seniors drinking the grape juice experienced improved memory and better mental focus. There’s also evidence that polyphenols can support oxygen-rich blood flow to the brain in seniors.

What Are Some of the Most Powerful Superfruits?

If you’re unsure about adding superfruits to your meal plan for each day, taking a supplement can help you boost the polyphenols in your blood supply. Resverchron is a high-quality daily supplement that incorporates the nutrients and beneficial compounds found in a broad range of superfruits. Adding this supplement to your daily routine can help you get that healthy boost even on days when you may not eat as healthily as you plan.

Here is a short list of some of the most powerful superfruits:

Plums: These fruits are known to help stave off metabolic disorders and cardiovascular-related health problems.

Cherries: While there are a few different types of cherries, they have all been shown effective in reducing the risks of degenerative diseases in seniors.

Blackberries: Regularly eating these berries can help reduce the risks of degenerative disorders that affect the brain.

Strawberries: The strawberry is one of the most powerful superfruits available, because of all it can do for human health. The polyphenols in this fruit reduce the risks of developing unhealthy cell growth, heart disease, inflammation and metabolic syndrome.

Apples: The polyphenols in this fruit have been credited for extending longevity by as much as 12 percent.

Peaches: This superfruit is effective in reducing the risks of metabolic syndrome, which is common in those suffering from obesity. Peaches may also help reduce risks to your cardiovascular health.

Nectarines: Eating more nectarines will help boost your immune system due to the high content of polyphenols that they deliver.

In general, eating more plant-based fruits will expose you to a greater supply of vitamins, nutrients and other beneficial compounds. Eating more natural foods will help you live a healthier life for longer, but adding some of these superfruits to your daily routine may give you an even bigger health boost.

As research continues, we may find that polyphenols provide even more health benefits, but changing your diet now can help reduce your risks of developing many of the common health hazards mentioned here.

How Your Diet Affects Sleep and Mental Health

Feb 13 by Ewcopywriting

The National Sleep Foundation estimates that roughly 40 percent of Americans experience some difficulty sleeping each year. In addition to affecting physical conditions, such as heart health and diabetes, a lack of sufficient sleep is also known to affect mental health, instigating depression and anxiety. In new studies, a focus on nutrition has suggested that diet affects sleep and mental health in some important ways.

New Research Finds That Diet Affects Sleep

In a recent study, conducted at New York’s Columbia University, it was found that refined carbohydrates contributed toward insomnia in women aged 50 and over. Insomnia was especially common when the refined carbohydrates had high sugar content.

The 53,069 subjects participating in the study were all women, aged 50 through 79 and had all experienced some degree of insomnia. The researchers examined how they experienced insomnia and compared the episodes to the quality of their diets.

In short, they found that the women were more likely to have difficulty getting quality sleep when they ate more refined carbs. In particular, white rice, white bread and added sugars interfered with their sleep cycles. Those who drank more soda on a daily basis also suffered from insomnia more frequently.

The researchers believe the mechanism behind this relationship between refined carbs and sleeplessness has to do with a spike in blood sugar levels. As the carbs that are consumed increase the level of sugar in the blood, insulin is released to move that sugar into the cells for consumption. As a result of the sudden drop in blood sugar levels, hormones like cortisol and adrenaline are released. These hormones interfere with the sleep cycle, preventing the individual from falling asleep, or staying asleep.

Nutrition and Mental Health

In another recent study, researchers looked at how dietary choices affect mental health. We already know that the quality of our diet affects mood by determining the health of the bacteria in our guts, the hormones our bodies release and the neurotransmitters in our brains. In this recent study, researchers hoped to pinpoint more specific ways in which diet affects mental health and the risk of mental illnesses.

The study, which was conducted at Sweden’s University of Gothenburg, found that a diet poor in nutrients was linked to a worsening of mood disorders. Specifically, depression and anxiety grew more severe in individuals who weren’t getting a sufficient supply of vitamins and nutrients through their dietary choices.

The study also revealed that a Mediterranean diet appeared to be the best for ensuring mental health is protected. One important way this type of diet benefits people is by protecting against vitamin B-12 deficiency. Vitamin B-12 deficiency can cause a number of adverse effects, such as fatigue, problems with memory recall and lethargy. Prolonged B-12 deficiencies can also contribute to the development of psychosis and manic episodes. Vitamin B-12 is commonly found in beef, sardines, tuna and trout.

Your level of vitamin D is also an important concern, especially for older adults. If you’re not getting enough sunlight each day, it’s likely that you have a deficiency, since the sun is the primary source of vitamin D. Increasing your exposure to the sun, or taking vitamin D supplements, can help you improve cognitive functioning by enhancing memory, attention and concentration. It can also reduce the depressive episodes an individual is likely to experience.

While both studies indicate that nutrition does play an important role in how well we sleep and in our mental health, more research is needed. Future studies can help confirm links between refined carbs and insomnia, while other research can help verify whether a plant-heavy diet will provide the brain with the nutrients it needs to operate more efficiently. In the meantime, reducing your intake of refined carbs while making more nutritious food choices can only help you.

Tips for Cutting Back on Carbs and Increasing Nutrient Intake

Ditch the Soft Drinks

You should avoid sugary drinks as much as possible, because these are the worst culprits for added sugar and refined carbs. There are 38 grams of carbs in a 12-ounce can of soda, while sweetened iced tea contains up to 36 grams. Switching to unsweetened beverages is easier when you add some lemon or lime to the mixture.

Choose Bread Wisely

White bread is another major source of carbs, so you should try to eliminate it completely from your home. Instead, choose rye or whole grain breads as a healthier option. Even when you do switch to whole grains, be aware that they still contain a fair amount of carbs, so eat these products sparingly.

Take a Daily Supplement

In addition to eliminating poor dietary choices, you will also want to ensure your body is getting a full range of vitamins and nutrients. Supplements like Vitachron offer a broad selection of vitamins and minerals in a single dose, helping you to balance out the nutrients you get from your healthier diet. This can help you meet your nutritional requirements every day, even when you splurge on the weekend.

Choose By Color

When you go shopping, try to pick up fruits and vegetables according to their colors and get as many different colors as possible. This will help you maximize the number of vitamins and nutrients you’re naturally consuming. It will also help you enjoy variety without resorting to unhealthy foods.