Empowering Health Tips for the Month October 2016

Being healthy, becoming healthy and staying healthy is a choice. You choose your way of living, you choose what you eat, you choose how often you exercise, you choose how many hours you sleep, you choose your beliefs and practices…

Being in control of your health empowers you, but there are some choices that are doing you more harm than being beneficial. Sometimes, you need guidance to keep you on the right track of your health journey. So, we want you to know that our health experts got your back!

In fact, the Beyond Good Health team compiled empowering health tips to guide you in your health journey. We will update this post regularly to give you access to the latest health tips from our health experts. It’s also best if you LIKE our Facebook Page to stay updated, and share your thoughts and experiences with other health advocates.


EMPOWERING HEALTH TIP #7 – Don’t let bright lights disrupt your sleep hormone production

Have you heard about the sleep hormone melatonin? It’s the hormone that helps you sleep better! However, being exposed to bright lights in the evening, especially before sleep, can disrupt melatonin production and will make it difficult to fall asleep. That is why it is best to use a dim light in your bedroom or turn off the lights when you’re about to sleep, as darkness promotes melatonin production. Avoid using your electronic devices in your bedroom too. The blue light of these devices tricks your brain into thinking that it is daytime resulting in sleep problems.


EMPOWERING HEALTH TIP #6 – Drink coffee to enjoy the health benefits of antioxidants

Don’t be scared to drink coffee! It’s high in antioxidants that decrease the risk of having Alzheimer’s disease, Parkinson’s, type 2 diabetes, cancer and other age-related and chronic degenerative diseases. It is true that drinking too much coffee has side effects like insomnia, nervousness, restlessness, stomach upset, fast heartbeat, and muscle tremors. However, this only happens when you’ve had too much. Now how much is too much? It depends on your sensitivity to caffeine. Some people are more sensitive to caffeine, the substance in coffee that causes side effects, while others can drink up as much as they could without experiencing adverse reactions. Some health experts say that 400 mg of caffeine a day or 4 cups of brewed coffee seem to be safe for most healthy adults – again healthy adults… which means you have no underlying health conditions.


EMPOWERING HEALTH TIP #5 – Go for nuts to boost metabolism and promote weight loss

Nut, especially almonds, supports healthy weight loss based on studies. Despite nuts are high in fat content, they are rich in fiber and protein, which increase satiety. Therefore, it helps you feel full so easily and may prevent you from overeating. Nuts are also abundant in antioxidants, vitamins, minerals and phytoesterols that are good for the heart.


EMPOWERING HEALTH TIP #4 – Don’t overcook or let meat burn when cooking

You need to be more careful when choosing the method to cook any meat. A study shows that charcoal grilled meat contains higher amount of Heterocyclic Aromatic Amines (HAAs), a compound formed during cooking meat and is a potent carcinogen (cancer-causing), compared to pan fried, deep fried and roasted meat.


EMPOWERING HEALTH TIP #3 – Eat more colorful fruits and vegetables to reduce inflammation

Fruits and vegetables with bright colors are rich in flavonoids and carotenoids, substances that bind with free radicals–which attack and damage body tissues resulting in inflammation. This binding capacity of flavonoids and carotenoids aids in eliminating the free radicals, thereby reducing inflammation.


EMPOWERING HEALTH TIP #2 – Eat more spinach to ease premenstrual symptoms

Are you often experiencing unpleasant premenstrual symptoms? You might consider taking foods, drinks and supplements rich in calcium for PMS relief! Studies showed that calcium can ease PMS. The recommended daily calcium intake is 500-1200 mg. Green leafy vegetables like spinach are rich in calcium. Other calcium sources are yogurt, sardines with bones, tofu, green soybeans, soy nuts, butternut squash and collard greens.


EMPOWERING HEALTH TIP #1 – Eat more broccoli for a healthier gums

Did you know that broccoli is rich in calcium and vitamin C, which are essential to maintain healthy gums? In fact, both nutrients are linked to lower risk of periodontal disease. So always include broccoli in your grocery list!