5 Health Moves To Rewrite Your Story

The Next Gen in Nutrition
Compiled by the Body Reboot Experts at Evolv Health.

 

Ever felt you were living in a body you didn’t recognize?  Your joints ache, your gut is bloated, energy doesn’t exist, fat is bulging up in unexpected places. When did all this happen?  How did all this happen?

Well, consider yourself in good company.

According to the United States Department of Agriculture:  117 million U.S. adults suffer from chronic diseases. And according to the National Health and Nutrition Examination Survey:  More than 2 in 3 adults are considered to be overweight or have obesity.

So now what?  What’s the play?

To get the smart moves, we went to the experts.   Five top moves to help you rewrite your story for the health you deserve are right here.  Take a look and make the right moves!

Move #1: Take a Drink!  …of water, of course.

Since the average human body is 50- 65% water, keeping it fueled with water is a crucial move for healthy living. Water does more than make your skin look better, it also…

  • Keeps your temperature normal
  • Lubricates and cushions joints
  • Protects your spinal cord and other sensitive tissues
  • Gets rid of wastes through urination, perspiration, and bowel movements

Here are a few tips from The Center of Disease Control and Prevention to help you drink more of it:

  • Carry a water bottle for easy access when you are at work or running errands.
  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
  • Choose water instead of sugar-sweetened beverages. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 empty calories.
  • Choose water when eating out. Generally, you will save money and reduce calories.
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

Reference:  The Centers for Disease Control and Prevention: The CDC is one of the major operating components of the Department of Health and Human Services.

So How Much Water?

According to The National Academies of Sciences Engineering Medicine.

  • The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The report set general recommendations for women at approximately 2.7 liters (91 ounces) of total water — from all beverages and foods — each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water.
  • About 80 percent of people’s total water intake comes from drinking water and beverages — including caffeinated beverages — and the other 20 percent is derived from food.

 

Move #2:  Listen to your gut.

Hippocrates, the father of medicine, proclaimed that all disease starts in the gut. 2500 years later, the best new research has validated Hippocrates was one smart dude.

We now know that an unhealthy gut is a major cause of chronic inflammation, recognized as the root cause of almost every disease.  That along with a compromised immune system, allows disease processes to go unchecked until they’ve progressed into full-blown clinical events.

Back to Hippocrates who said, “If you heal the gut, the body will heal itself.”

The patented purified betalains in Evolv Limitless, have been shown to reduce the biomarkers of chronic inflammation by 47%.  The ideal move to make for gut health!

Reference:  Dr. Erik Reis., a Chiropractic Physician and board-certified Chiropractic Neurologist at Minnesota Functional Neurology and Chiropractic.

Move #3: Breathe.

Here’s a really simple thing all of us can do!  Take a moment for a purposeful inhale and exhale.  Go ahead.  It feels good.  Training your body to breathe efficiently comes with some amazing side effects:

  • It helps to lower your heart rate.
  • Lower blood pressure and cardiac output.
  • Increase blood oxygen levels.
  • Promote clearer thinking.
  • Relieve stress.
  • Increase metabolism.
  • Improve circulation.
  • And support detoxification.

Here are a few more tips from the experts for more efficient breathing:

  • Breathe through the nose as much as possible. The nose pre-warms, moistens, and filters the air before it reaches the lungs.
  • Stand erect with your hands to the side. Begin to inhale slowly and concentrate on allowing the air to fill the lower portion of your lungs first. To do this you must relax your abdominal, or stomach, muscles.
  • While still inhaling, let the air fill the middle portion of the lungs as you let the rib cage relax and expand.
  • Continue inhaling as the upper part of the lungs fill. As this happens, gently raise your collarbone and pull your shoulders up and back.
  • Now exhale reversing the above sequence—that is, let the air release from the upper lungs by relaxing the collarbone and shoulders, then the middle portion of the lungs.
  • Make sure your breaths are even, and visualize each section of the lungs completely filling with air. As you fill the upper portion of the lungs, picture your chest expanding and your shoulders becoming more erect and higher.

Reference: Dr. David Williams, A medical researcher, biochemist, and chiropractor, and recognized as a leading authority on natural healing.

 

Move #4:  SLEEP!

As easy as that sounds, some people just don’t. get enough sleep.  They either go to bed too late and get up too early or their bodies toss and turn wasting hours of precious sleep.

Why Does Sleep Matter?

Those who get enough sleep…

  • Get sick less often
  • Are helped to stay at a healthy weight
  • Lower risk for serious health problems, like diabetes and heart disease
  • Reduce stress and improve mood
  • Think more clearly and do better in school and at work
  • Get along better with people
  • Make good decisions and avoid injuries

So How Much Sleep Is Enough?
The experts tell us that most adults need 7 to 8 hours of good quality sleep on a regular schedule each night.

How much sleep do children need?
Kids need even more sleep than adults.

  • Teens need 8 to 10 hours of sleep each night.
  • School-aged children need 9 to 12 hours of sleep each night.
  • Preschoolers need to sleep between 10 and 13 hours a day (including naps).
  • Toddlers need to sleep between 11 and 14 hours a day (including naps).
  • Babies need to sleep between 12 and 16 hours a day (including naps).

Change what you do during the day to help you get the sleep you need at night.

  • Try to spend some time outdoors every day.
  • Plan your physical activity for earlier in the day, not right before you go to bed.
  • Stay away from caffeine (including coffee, tea, and soda) late in the day.
  • If you have trouble sleeping at night, limit daytime naps to 20 minutes or less.
  • Don’t eat a big meal close to bedtime.
  • Create a comfortable sleep environment — and make sure your bedroom is dark and quiet.
  • Set a bedtime routine – and go to bed at the same time every night.
  • Consider keeping electronic devices – like TVs, computers, and smart phones – out of the bedroom.

Reference: healthfinder.gov

Move #5:  Know your numbers

There’s power in numbers.  So know yours and what they mean.  For instance, what’s your Body Mass Index?  A BMI of 25 is considered overweight, and 30 or above is considered obese. If you are within these categories, you may be at increased risk for diseases and conditions such as:

  • type 2 diabetes
  • kidney disease
  • heart disease and strokes
  • and certain types of cancer

The good news is, losing as little as 5 percent of your body weight may lower your risk for several diseases.

Body Mass Index (BMI)

BMI is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases.

Calculate Your BMI:

Find the appropriate height in the left-hand column labeled Height. Move across to a given weight (in pounds). The number at the top of the column is the BMI at that height and weight.  (Pounds have been rounded off)

 

 

 

 

Reference: The National Heart, Lung and Blood Institute: