Monthly Archives: February 2015

5 Nutrients You May Be Missing In Your Diet

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The average western diet is lacking in several important nutrients. Most westerners eat too many over-processed foods and not enough home cooked, unprocessed, natural whole foods. The lack of the following important nutrients contributes to many modern health problems.

Lack of Iron

Iron is needed for a healthy blood circulation, and lack of iron can lead to anemia. Women are more likely to suffer from iron deficiency because of their menstrual cycle. Vegetarians and vegans are often missing iron, since important sources include meat and poultry. Vegetarians and vegans can get iron from green vegetables and many dried fruits.

Lack of Calcium

Calcium keeps the bones healthy, and a lack of calcium increases the risk of osteoporosis. Young women and people in their 50s (and above) need extra calcium. The body cannot produce calcium naturally, and it is important to eat enough calcium-rich foods such as dairy produce and green leafy vegetables.

Lack of Fiber

Fiber is necessary for healthy digestion, and a lack of fiber in the diet often leads to constipation. A typical modern diet contains large amounts of processed grains which do not provide dietary fiber. Sources of insoluble fiber include brown rice, whole wheat, vegetables and legumes. Sources of soluble fiber include oats, lentils, beans and many fruits.

Lack of Vitamin D

The body creates Vitamin D from sunlight, and lack of vitamin D is a problem for those who live in areas with little sunlight. Vitamin D protects the bones, maintains calcium levels and regulates cell growth. Sources of Vitamin D include fortified milk and oily fish, especially salmon or tuna.

Lack of Potassium

The body needs potassium for many important functions including heart health and water balance, but unfortunately potassium is often replaced with sodium in food production. Symptoms of an insufficient potassium intake include fatigue, muscle cramps and constipation. Good sources of potassium include bananas, spinach and beetroot.

It is easy to change your eating habits for the better. Eat more whole grains, vegetables and fruits, and choose organic, local and seasonal produce when possible. Natural unprocessed foods contain more nutrients than processed or junk foods.

To find out more about a nutritious diet, make sure to read all the newest articles from Scanner Doc.

Avoid Death By Sitting: Here’s How You Can Move More At Work!

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Engaging in regular physical activity is important for various reasons. Studies have shown that people who fail to become active on a regular basis have a higher probability of becoming diabetic, developing cardiovascular disease, and evening dying. How can you avoid an early death due to being sedentary? There are many ways to accomplish this goal, even if your job requires you to sit down for a majority of the day. Here are some tips for sitting less and moving your body more to promote good health:

Walk during appointments

You may feel silly at first, but after you have walked during appointments at work a few times, you will realize how great it can be. The clients or business partners with whom you have appointments with might find your walking strange, but if you quickly explain why you choose to move during your appointment, most people will understand.

Take regular breaks

If your job keeps you tied to your desk all day, you can still figure out a plan to move regularly. By getting up from your desk every hour for five or ten minutes, you can get your blood flowing and your heart pumping, preventing yourself from dying early.

Use your lunch break to walk

If you are entitled to a hour-long lunch break each day, then that gives you ample time to eat a quick bite and and then utilize the rest of your time in order to get moving. If the weather is nice outside, you can choose to walk around the building, in the parking lot or on a walking trail, if one is nearby.

Place exercise equipment inside of your office

If your office is large enough to accommodate it, you might want to place one or two pieces of exercise equipment in it. There are plenty of tasks that you can do while walking on a treadmill, depending on your job. At the very least, you could invest in a piece of equipment that enables you to exercise your legs under your desk while working.

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Do You Know The 10 Worst Food For Teeth? Find Out!

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People often develop serious dental problems when they eat certain types of food or beverages. These items can cause your teeth to develop cavities, turn yellow, fall out or become more sensitive. It is best to avoid them or at least promptly brush your teeth.

Dried Fruit

1. Most dried prunes, dates, figs, pineapples and other fruits contain substantial amounts of sugar that can trigger cavities. Small pieces often stick to teeth as well. However, they do offer some nutritional benefits like fiber and various vitamins.

Lemons & Limes

2. Two of the most acidic fruits include limes and lemons. If you consume them frequently, they can quickly cause tooth enamel to deteriorate and discolor. It is less harmful to mix the juice into a drink or a food, such as guacamole.

Soda

3. Most sodas contain high amounts of sugar or extremely sweet corn syrup. This triggers significant damage on its own. Many brands also add harmful acids that cause additional tooth decay and promote bacteria growth in your mouth.

Sports Drinks

4. Although people often consider them to be slightly healthier, sports beverages have a high acid content that can cause even more harm to your teeth than soda. To make matters worse, these products supply considerable amounts of sugar as well.

Energy Drinks

5. Energy drinks are nearly as damaging to your teeth, as well. Dental problems develop due to their acid and sugar content. If you need more energy, it is safer to eat a high-protein food. For example, consider making a peanut butter and jelly sandwich on wheat bread.

Alcohol

6. It seems counter-intuitive that something wet would dry out your mouth, but this happens with most alcoholic beverages. Dryness promotes bacteria growth and allows more plaque to form on your teeth. Be sure to drink water and use a toothbrush after visiting the bar.

Kombuca

7. Kombucha is a sweet-tasting tea made with yeast cultures. It is more acidic than many beverages and fruits. Despite some claims about kombucha’s health benefits, regular consumption has the potential to generate cavities and aid bacteria.

Sour Candy

8. While they might seem less harmful than sweets, most sour candies deliver equivalent amounts of sugar. They are actually more dangerous because they tend to contain citric acid as well. These substances stick to your teeth and cause them to decay.

Illness May Cause Problems

9. Any food or drink that you throw up will be extremely acidic. Vomiting brings about major tooth damage, so it is important to avoid behaviors and illnesses that cause it. Remember to obtain a flu vaccine, avoid heavy drinking, and cook meals thoroughly.

Ice

10. It is not really a food, but many people chew on ice. The combination of a hard material and extreme cold can damage fillings and break teeth. Always discard leftover ice or wait for cubes to fully melt before drinking them.

By taking precautions with regard to these foods and drinks, you can avoid unnecessary trips to the dentist. Your teeth may also feel better and you could enjoy an improvement in overall health that will last for many years to come.