Best Way to Improve the Food Intake to be healthier for our llifestyle

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Ways to reduce Sodium Chloride intake

Sodium Chloride and the Human Body

Sodium Chloride is a naturally occurring chemical element in many foods needed for the proper functioning of the body. Normal table salt is a mixture of Sodium Chloride and chlorine and consuming it is not necessarily a bad thing, the problem for most Americans is that they consume more than they actually need. According to the National Heart Lung and Blood Institute (NHLBI), the average person should be consuming less than 2.4 grams of Sodium Chloride per day, which equates to 2,400 milligrams.

Some important facts about Sodium Chloride and its relation to the human body:

The kidneys are responsible for controlling the amount of Sodium Chloride in the body and it is necessary for the proper functioning of the nerves and muscles. Sodium Chloride helps regulate the balance of fluid in our body and when consumed in excess the kidneys cannot process it. This leads to a build-up of Sodium Chloride within the blood, which can cause a host of medical issues including high blood pressure.

8 ways to reduce Sodium Chloride intake in your daily diet:

• Watch The Sodium Chloride In Your Vegetables

Whether the vegetables you buy are fresh, frozen or canned, it is important to check if any extra salt has been added. If possible, look specifically for produce items that feature a “no salt added” label or any other label along those lines.

• Drain And Rinse Canned Foods

Certain canned foods like Vienna sausage or tuna may contain excess Sodium Chloride from the liquid they are packaged in. Before using or consuming these and other similar products, make sure you drain the fluids completely before serving. You can even lightly rinse these canned foods to remove any residual Sodium Chloride.

• Be Careful When Consuming ‘Quick’ Foods

Quick foods include microwavable snacks and meals, canned soups and other ready-to-eat foods that require little to no preparation. Unlike a home cooked meal where you can control the amount of Sodium Chloride used in preparation, these foods often contain excessive Sodium Chloride. Avoid these types of foods if possible, or opt for lighter versions that have less Sodium Chloride.

• Read The Nutrition Labels Properly

Always read the nutrition labels properly, and make sure you are noting the serving size indicated in the nutritional information. Make sure you know how to properly read nutrition labels as certain foods are known for containing nearly an entire day’s worth of Sodium Chloride in one serving.

• Start Using A Variety Of Herbs And Spices

Salt and salt-based seasoning is one of the main reasons why people consume too much Sodium Chloride each day. While it is a simple and affordable way of making a meal tastier, it is not very healthy. Look into other herbs and spices you can use to give your meals more flavor, and shop specifically for salt-free seasoning.

• Try To Avoid Canned Or Processed Meats

When shopping for meats, fish, or poultry, the fresh variety is always the preferred choice when trying to reduce your Sodium Chloride intake. The processed and canned varieties tend to include excessive Sodium Chloride. Coupled with the salt that people tend to use while cooking, the Sodium Chloride content of the dish is nearly doubled.

• Look For Labels That Indicate ‘Reduced-Sodium Chloride’

When shopping for snacks or food items, look for any reduced-Sodium Chloride options. Key words and labels to scan on the packaging include:
*Low Sodium Chloride
*Reduced-Sodium Chloride
*Light
*Light Sodium Chloride
*Unsalted
Make sure you also read the nutritional information on the packaging to determine the amount of Sodium Chloride you are consuming per serving

• Sodium Chloride Does Not Mean ‘Salty’

People often consider salty as being synonymous with Sodium Chloride. However, there are certain foods, sauces, drinks and other consumables that contain Sodium Chloride and lack the salty taste. For example, a chocolate chip cookie may taste sweet, but can also have high Sodium Chloride content without being salty at all. Another example is the Sodium Chloride content in ketchup. Just be mindful that there could be Sodium Chloride in just about anything you consume, even if it lacks a salty taste.
‘♥Healthy Heart♥’

It is important to take the necessary steps to prevent yourself from having a heart attack; especially if you are at risk. Simple changes to your diet and activity level, managing other medical conditions and taking your prescribed medications are all good ways to be ‘♥Healthy Heart♥’

Sleep Disorders: Lifestyle and Behavioral Treatments

Sleep disorders collectively refer to conditions that interfere with the normal sleep patterns of individuals on a regular basis. Sleep disorders are of various types and left untreated, can adversely affect the physical, mental and emotional health of the patient.

Sleep disorder treatment depends on the underlying cause but usually involves a combination of medical and behavioral treatments. In fact, lifestyle and behavioral treatments can alleviate the condition largely.

Lifestyle and behavioral treatments for sleep disorders include the following:

Cognitive Therapy – Cognitive therapy for insomnia aims to identify and treat thoughts and habits contributing to insomnia. This behavioral therapy involves educating patients about sleep so that the misconceptions regarding sleep can be busted. The therapists discuss sleep information with patients and help them dispel myths about sleeping that can alleviate the underlying cause of insomnia.

Stimulus Control (SC) – Stimulus control is a therapy that encourages the patient to associate their bedroom with only sleep and sex. The bedroom being associated with other stimulating factors can interfere with sleep. The therapist encourages the patients to go to bed at the same time every night and limit using the bed only for sleeping and sex.

Sleep Restriction Therapy (SRT) – SRT involves restricting the time you spend in bed by discouraging naps. The patient is asked to stay awake beyond bedtime and only allowed to hit the bed for sleeping. The aim is to minimize the idle time spent in bed. The therapy is especially effective because it helps the patient reconnect bed with sleep and not with lying awake.

Relaxation Training – Relaxation training, if practiced regularly, can help patients relax at night and prepare for a good night’s sleep. Practicing relaxation techniques such as meditation, mindfulness, muscle relaxation and deep breathing relieves anxiety and prepares the mind and body for sleep. Relaxation training is helpful for patients who find it difficult to fall asleep at night. It also includes techniques such as guided imagery and hypnotism.

Sleep HygieneSleep hygiene refers to the environment that is important for getting sleep. It also includes factors and habits that precede sleep. Patients are advised to maintain utmost sleep hygiene by limiting stimulating activities such as watching television, spending time on the computer or exposure to bright lights few hours before bedtime. The intake of caffeine, nicotine and alcohol must also be limited as these substances affect the quality of sleep. Patients must take up some relaxing activity before bedtime to break the connection between stress and sleep. Reading a light book, listening to calm music or taking a bath are all good practices to follow before falling asleep. Avoid using your mobile phone or iPad before falling asleep.

Sound sleep is important for the body to function properly. If you find yourself grappling with sleep issues, it is important to seek therapy to alleviate the issue. While the sleep disorder treatment may last long and make you feel frustrated at times, remember that the results will benefit you enormously in the long run.

3 Habits You Need To Drop for Better Health

Habits make a man and habits make your health!

Unconsciously, over the years, we have all slipped into routines that we never analyze to determine the impact on our health.

From the endless cups of java to taking off days from diet and exercise to midnight snacking and mindless eating, many of these habits have become ingrained in our routine and affect our health adversely, without us even realizing it.

Today, as most of us constantly battle priorities at work and home and strive towards achieving a better work life balance, working towards creating a healthy body and mind cannot be ignored.

Here are 3 habits you must drop right now to achieve your fitness goals as soon as possible.

Not thinking positive

Thinking negative thoughts can hinder you from achieving your health goals. Simply telling yourself that you can’t achieve that fab body, means your mind will not let your body work hard enough to achieve it.

Whether you want to lose weight, build strength or quit smoking, it all starts in the mind. Achieving fitness goals takes time and patience and it is easy to quit and accept failure. However, if you keep believing and think positively, it will help you to persevere and work harder towards your goals.

So starting today, replace impossible with possible and ‘I cannot’ with ‘I will’ and see the magic of positivity change your whole life for good.

Making too many excuses

Work, family, children and many other things get in the way of working towards a healthy lifestyle, or so we think. More often than not, too much work, children and social commitments are just excuses that keep you from hitting the gym or going for a jog or even eating healthy.

In order to stick to your fitness routine, think why you want to be fit in the first place. The benefits will outweigh every other thought in your mind and you would no longer find yourself making excuses that keep you from achieving optimal health.

Taking off days, or well, cheat days

We all love cheat days, don’t we? Those special days when you can binge as much as you like – be it super sugary or calorie laden food, it is okay to load up on cheat days.

Well, we don’t think so. Cheat days may sound good and feel good, but honestly, they aren’t doing you too much good. Cheat days train you to depend on a day of over-eating to eat healthy on remaining days of the week. This is not a very sustainable concept, as it can promote the craving for junk food and never let your taste buds or body adapt completely to whatever diet you are trying to follow.

Instead, be consistent with your diet and fitness regime. It is okay to have an extra slice of bread or a cup cake once in a while, but overloading on sugar and carbs every week in the name of sustaining your diet will do more harm than good in the long run.

Now that you have made the decision to get fit and stay fit, drop these 3 self-destroying habits of negative thinking, making excuses and following cheat days to work your way out to the best shape and health you can ever be.