Isnare Free Articles
Authors Contents [Add OpenSearch]
Distribute your articles to more than 6,000+ sites and 40,000+ email group publisher subscribers for as low as $2 / article...
Index  Article Directory  Wellness, Fitness and Diet
Embed this Article  
Adrian Joele

Adrian Joele x 42 articles

Liked the article? Consider buying me a beer!
$

Most Recent Videos Most Recent Videos

Many people are in search for health and fitness, but what are really the essentials for health and fitness and how do you achieve good health and overall well being? When you have a closer look at the concept, it all boils down to the following four components, which are crucial for healthy living.

They are: *1 Good Nutrition *2 Regular Exercise *3 A Good Night Sleep *4 High Quality Nutritional Supplementation

If we choose to make good nutrition – including supplementation – and an active lifestyle a daily habit, we could add 5 to 15 healthy years to our lives.

Healthy living means: keeping a balanced, healthy diet, avoiding smoking, excessive use of alcohol and toxic chemicals,taking regular exercise, a good night sleep and supplementing our diet with high quality nutritional supplements.

I will describe in more detail the above mentioned four components for healthy living.

First of all: Good Nutrition. You probably heard it before: “You are what you eat.” Although I like a more accurate definition.it is better to say: “You are what you can get out of your food.”

Good nutrition is fundamental for good health. The human body is a complex system that requires a full spectrum of nutrients for optimal health.

What do we mean by “good nutrition”? Good nutrition means: eating the right food that contains all the right carbohydrates,protein, fat, fatty acids,vitamins,minerals and trace elements, based on your body type.

A second factor that determines good nutrition is our body’s ability to absorb the nutrients from the food that we eat. The nutrients have to be in a form that the cells can accept them, and the cells have to be in optimum condition to be able to absorb the nutrients. This is called bio-availability.

These are the keys to successful nutrition and two often overlooked facts. That is one of the reasons most nutritional supplements miss the mark, they don’t address the cellular condition of the body.

You may think that regular exercise , a positive mental attitude ,while applying the golden rule: ‘everything in moderation’ the key is to good health. However, if you understand the damage caused by processed foods,it will motivate you to change your diet, if you are aiming for a high level of health and freedom of degenerative diseases.

Acid-alkaline balance. We should consume acid- and alkaline-forming foods in the right ratio’s. This is not hard to realize, when we know that, generally speaking,fruits and vegetables are alkaline-forming and the rest is mostly acid-forming, with a few exceptions. You can read more about acid- and alkaline-forming foods in my article.

The Australian diet contains nearly one-and-a-half times more acid-forming food as it does alkaline-forming food. This ratio should be the other way around. The problem with eating too much acid-forming food is that it builds up toxic waste products, and is the cause of most of our health problems. A diet that contains insufficient fruit and vegetables is missing vital antioxidants ,beta-carotene, vitamins and minerals. They are most important to prevent oxidation, caused by free radicals, which are the main cause of heart disease,stroke, cancer and other diseases.

We also need a sufficient amount of antioxidants, to counteract the formation of free radicals, caused by our stressful lifestyle, pollution in air and water and malnutrition. Oxidative stress has shown to be the root cause of over 70 chronic degenerative diseases.

Every day, the DNA in each cell in your body faces about 10,000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals are naturally produced as your body turns fuel to energy, but you also get them from pollution in air and water, stress, smoking and radiation from the sun.

These volatile molecules cruise around your body trying to stabilize themselves by stealing electrons from other molecules. When they succeed, they create still more free radicals, causing a sort of snowballing procession of damage.

Free radicals don’t just occasionally pop up here and there. Up to 5% of the oxygen that each cell uses is converted into free radicals.

Free radical damage is thought to play a role in the accumulation of low-density lipoprotein (LDL) cholesterol and the lining of your artery walls. This can lead to a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA inside the cells, the results can be cell mutations that lead to cancer.

It is not all about nutrition, neither is it all about exercise. A balanced lifestyle is the key. Exercise at least three times per week. Aerobics, jogging, swimming, cycling and also include weight lifting in your exercise routine, which is important for maintaining a healthy bone-structure.

The key is to do the right exercise. Aerobics are usually recommended in the weight loss industry, the more intense the better, which is all wrong!! The problem is that aerobics exercises that raise your heart rate above 120 beats per minute, which include running, rowing, swimming, cycling and many of those fancy aerobics classes in health clubs, all strip off muscle almost as much as they strip off fat.

And as you know, muscle loss reduces your ability to burn fat and sets you up to become even fatter. Remember, muscle is the engine in which body fat is burned. You should do everything you can to maintain it for the rest of your life.

Walking is good for many health reasons,it also burn some fat and will not burn muscle. But the best exercise for fat control is wide-variety high repetition resistance training, using weights or machines.

By exercising all the muscles of your body, you burn a lot of fat. Another advantage of resistance exercises is that it increase muscle and as a result provide more muscle cells to be able to burn fat. It’s a real health bargain.

Another important factor is proper pace. Don’t overdo it. You can’t force things to happen at once. The secret to good health is consistency and steadiness. The right amount of food and regular exercise.

The simple technique of ‘deep breathing’ can make a powerful contribution to feeling good and being fit and well. Our bodies need an abundance of physical and mental energy to be able to function at their best.

The energy source is food,but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.

Breathing is the way we obtain oxygen and the benefits of periodic deep- breathing are enormous. However, if our breathing is shallow, we cripple the functioning of our systems. When the oxygen supply to our lungs is not sufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.

The third factor of health and fitness is a good night sleep. There is nothing more beneficial than a good nights sleep and there is a great physiological need for it if the individual likes to feel refreshed and alert during the following day. Sleep is also important for your memory and learning capacity and possibly for maintaining a good immune system. But there are still many unanswered questions regarding the function of sleep.

This is possibly best explained with the fact that people suffering from insomnia also suffer from reduced concentration, reduced memory and decreased ability to accomplish daily tasks. They are also at greater risk for work related accidents and road accidents, many sick days, increased use of healthcare services and a lower perceived quality of life.

Insomnia is usually perceived as related to not getting enough sleep,which means that the person either has trouble falling or staying asleep. However, poor quality of sleep, whereby the sufferer wakes up not feeling refreshed, even after sufficient hours spent sleep,is a common complaint, especially by elderly people.

Melatonin is a naturally occurring hormone in the brain, manufactured by the pineal gland and secreted at night. It is quickly degraded, but by being continuously secreted all through the night, it acts like a sleep regulator and ‘signal of darkness’ in humans. However the natural production of melatonin tends to decrease with age. specially in elderly suffering from insomnia, the production of melatonin is decreased compared to elderly with no sleep problems.

Research has proven that melatonin, when taken in small doses of 0.1 milligram, can decrease the effects of jetlag, like sleeping difficulties and tiredness.

The fourth component is: a high quality nutritional supplements. As I mentioned earlier, most supplements do not address the cellular condition of your body. Even worse, many are in a form that is unacceptable for the cells themselves and don’t contain biological available substances that are useful for the cells in your body.

People who are suffering from a chronic degenerative disease are under greater oxidative stress than normal.In this case, optimizers are important to use in order to support any existing nutritional program.

It’s been scientifically proven that there are substantial health benefits in taking nutritional supplements. The benefits of nutritional supplements are scientifically verified over the past two years. Hundreds of scientific studies have proved that nutritional supplements can significantly reduce the risk of degenerative diseases.

Apart from the future benefits, eating well and exercising regularly to achieve health and fitness also enable us to enjoy life so much more right now!

Rate this article:
Adrian Joele became interested in nutrition and weight management while he was an associate with a nutritional supplement company. Since 2008 he wrote several articles about nutrition and weight loss and achieved expert status with Ezine http://Articles.com. He has been involved in nutrition and weight management for more than 12 years and he likes to share his knowledge with anyone who could benefit from it. Get his free report on nutrition and tips for healthy living, by visiting: http://www.nutrobalance2.net
Important NoticeDISCLAIMER: All information, content, and data in this article are sole opinions and/or findings of the individual user or organization that registered and submitted this article at Isnare.com without any fee. The article is strictly for educational or entertainment purposes only and should not be used in any way, implemented or applied without consultation from a professional. We at Isnare.com do not, in anyway, contribute or include our own findings, facts and opinions in any articles presented in this site. Publishing this article does not constitute Isnare.com's support or sponsorship for this article. Isnare.com is an article publishing service. Please read our Terms of Service for more information.

Most Recent Articles

Emerging Needs of Cab Services in India

An Article by Anil Bishnoi in Travel

1 hour ago

Nowadays every high-class people like to travel from private taxis rather than opting for public transportations. But it is considered very costly and middle-class people could not dream to afford it. Cab culture has been running for decades in foreign countries and is now inherited in our country as well due to its distinct qualities...

Five Tips to Trigger Your Creativity

An Article by Pat Obuchowski in Writing

2 hours ago

I just returned from two weeks hiking and touring in Southwestern Ireland. Some places I visited: Ring of Kerry, Skellig Michael, Cork, Dingle Peninsula, Cliffs of Mohr, Connemara National Park and the Cliffs of Mohr just to name a few places. As I traveled, I carried a journal and forced myself to stop along the way to capture any thoughts that I wanted to save as I hiked, walked, read, ate, drank, rode, danced, shopped, etc...

How to Customize Calendar in Outlook

An Article by Gaurav Singh Kampuzz in Computers and Technology

3 hours ago

What is calendar. A calendar is a system of organizing days for social, religious, commercial or administrative purposes. This is done by giving names to periods of time, typically days, weeks, months and years. A date is the designation of a single, specific day within such a system. A calendar is also a physical record (often paper) of such a system...

The Perfect Compliment to Your Yoga Practice: TM

An Article by Mindvalley Academy in Wellness, Fitness and Diet

5 hours ago

The Perfect Compliment to Your Yoga Practice: TMAre you a yoga practitioner. Are you looking for a new and invigorating way to deepen the heart of your yoga practice. Transcendental meditation may be the answer. But before we delve into what transcendental meditation is, and the ways in which it can enrich your yoga experience, let’s begin with a brief exploration of yoga’s roots and how this practice has become so popular today...

Use of Architectural Illustration

An Article by Kaiser Bold in Home Management

5 hours ago

Architectural illustrators are people who can create a visual design of an architect’s project so that a client can know what a project will look like. They sketch the imagery of the project so that they accurately highlight the scope, size, dimension, scale as well environmental specifics. With the help of the architectural illustrators clients who have commissioned projects get an opportunity to know what the project will look like on completion...

EDM 700 - Most Advanced Aircraft Engine-Monitoring Instrument

An Article by Joseph Polizzotto in Computers and Technology

5 hours ago

New technology has to offer only the most accurate and advanced engine data monitoring system, the highly efficient Engine Data Management 700 system is the leading in the market today. Bringing only the best and most consistent performance to your aircraft. The EDM 700 is crafted to assist you in monitoring all the microsystems within your aircraft to ensure they are functioning properly...

Moral Stories For Kids of All Age

An Article by Shweta.shinde Shinde in Parenting

7 hours ago

Moral Stories For Kids Of All AgeShort stories are the best way to teach your children and also have fun with them, you will not only teach your children about the good morals but also teach them to follow the right path to make them a good fit for the society. Try to read some short story book for your kids for at least 10 to 15 min every day, try to read only those stories which have some good lessons to spread which your children can use for a lifetime...

M2065-741 IBM i2 Intelligence Sales Mastery Test v2 Exam Dumps Online

An Article by Morris Porreca in Education

8 hours ago

You can first online free download Examgood M2065-741 IBM i2 Intelligence Sales Mastery Test v2 exam dumps online as a try, then you will be more confident to choose Examgood M2065-741 IBM i2 Intelligence Sales Mastery Test v2 exam dumps online to prepare for IBM certification M2065-741 exam. IBM M2065-741 is a certification exam to test IT professional knowledge...

Best Locations to Buy Property at Goa

An Article by Rachel Taylor in Real Estate

10 hours ago

Goa is a recent entrant in the real estate market and is quickly gaining popularity amongst property investors. There is a range of property in Goa to buy, available for every budget –from living to just investing, 1 BHK to villa. You name it, Goa has it. While the entire state of Goa is wonderful state to live in because of its culture and people, there are some locations that are more popular and feasible than the rest, mainly because of their access to the city, community, or the distance from the tourist hotspots...

Better-quality 1/2/2.5/3 BHK Launch Offer by Grade a Builder

An Article by Akanshatyagi Tyagi in Real Estate

13 hours ago

All investors have a unique vision for residence. In Bangalore metropolis, immediately for you, the development that makes a noteworthy force is Dream Series. Dream Series planned by Sobha is also well-known as Sobha Dream Acres dwelling himself in 81 acres of whole green land along with is positioned adjacent to Bangalore's Golden Quadrilateral at off ORR Balagere Bangalore East...

1V0-621 VCA6-DCV Data Center Virtualization Exam Dumps

An Article by Kruis Barry in Education

13 hours ago

Our 1V0-621 VCA6-DCV Data Center Virtualization Exam dumps have wide coverage of the content of the examination and constantly update and compile. Passcert can provide you with a very high accuracy of exam preparation. Selecting Passcert can save you a lot of time, so that you can get the VMware 1V0-621 certification earlier to allow you to become a VMware IT professionals...

Smart Summer Snacking

An Article by Danielle VenHuizen in Wellness, Fitness and Diet

16 hours ago

Summer is just about here…. we in Seattle can feel it. It’s been a long winter. Finally the days are longer and we are getting outside. More importantly, many of us are planning trips, outings, picnics, etc. What do these things always involve. FOOD of course. With all this movement out and about, eating healthfully can be tricky...

Top 5 Unique Benefits of Six Sigma Cerification

An Article by Alive Digi in Business Management

22 hours ago

So, you have recently caught on to the Six Sigma bug. Thinking of making it big in the quality management industry. Honestly, there are a lot of opportunities to tap on to your dream achievements, however, the key is to be equipped with apt credentials to be able to move around in this domain. The best credential you can aim for is the one which lives, eat and breathes quality management, it’s called Six Sigma certification...

Can Weight Loss Lower High Blood Pressure?

An Article by Arati Shah in Wellness, Fitness and Diet

1 day ago

Today, we come across a lot of people especially the younger generation complaining of various lifestyle diseases like high blood pressure, diabetes, constipation etc. Incidences of high blood pressure or hypertension are increasing in the young adults. Statistically, one in every three Indian adults suffers from blood pressure and in future the number is expected to only increase...

Hit on the Road With Disc Brakes in Your Lug Truck

An Article by Shoun Miller in Automotive

1 day ago

The advancements of vehicles and the introduction of better torque power in vehicles have led to more discovery on better gears and handling equipments in the vehicles. One of the most used vehicle is the lug trucks. They can be easily used to cover some worst road conditions and off-road too. These lug trucks are provided with some of the best engines but the old versions have a poor braking capability attributed to the stereo type drum brakes used in it...

MLA Style Citation:
Joele, Adrian "How to Achieve Health and Fitness." How to Achieve Health and Fitness. 21 Mar. 2017 Isnare.com. 23 Jun. 2017 <https://www.isnare.com/?aid=1965751&ca=Wellness%2C+Fitness+and+Diet>.
APA Style Citation:
Joele, Adrian (2017, March 21). How to Achieve Health and Fitness. Retrieved June 23, 2017, from https://www.isnare.com/?aid=1965751&ca=Wellness%2C+Fitness+and+Diet
Chicago Style Citation:
Joele, Adrian "How to Achieve Health and Fitness." How to Achieve Health and Fitness Isnare.com. https://www.isnare.com/?aid=1965751&ca=Wellness%2C+Fitness+and+Diet
Copy and paste the code below to embed this article:
<a class="embedly-card" href="https://www.isnare.com/?aid=1965751&ca=Wellness%2C+Fitness+and+Diet">How to Achieve Health and Fitness</a> <script>!function(a){var b="embedly-platform",c="script";if(!a.getElementById(b)){ var d=a.createElement(c);d.id=b,d.src=("https:"===document.location.protocol?"https":"http")+"://cdn.embedly.com/widgets/platform.js"; var e=document.getElementsByTagName(c)[0];e.parentNode.insertBefore(d,e)}}(document);</script>