Do you know that most nutrients don’t work alone? They interact—sometimes they join forces, other times they cancel each other out. You have probably heard before that eating vitamin-rich foods is better for you than taking a vitamin supplement…reason is that food contains a mixture of nutrients that interact with one another.

Now look at the list below…it’s by no means complete list but something to start….

Vitamin D and calcium- A partnership

Both calcium and vitamin D are efficacious in protecting the skeleton, particularly when these 2 nutrients are used in combination. Each nutrient is necessary for the full expression of the effect of the other, and where their actions are independent; their effects on skeletal health are complementary. Like most nutrients, calcium is mostly absorbed in the small intestine. Calcium is important because it strengthens bones, but the body often needs vitamin D’s assistance to absorb the nutrient.  Right now, the official nutrition guidelines recommend that adults get 1,000 milligrams (mg) of calcium and 400 international units (IU) of vitamin D daily. For older adults, the recommended daily allowance is a bit higher: 1,200 mg of calcium starting in your 50s, and 600 IU of vitamin D starting in your 70s.

To give you an idea of how much that is, an 8-ounce glass of milk contains 300 mg of calcium and, because of fortification, 100 IU of vitamin D.

Sodium and potassium- A contrasting partnership

Sodium is one essential nutrient, however we consume more of each day than required.  As you might have heard that doctor recommends to control salt intake for patients with high blood pressure as excess sodium interferes with the natural ability of blood vessels to relax and expand, increasing blood pressure—and increasing the chances of having a stroke or heart attack.

But potassium encourages the kidneys to excrete sodium which means high potassium intake might be helpful in lowering the blood pressure. According to the current guidelines, adults are supposed to get 4,700 mg of potassium and 1,200 mg to 1,500 mg of sodium daily. The Simple guideline, to increase potassium intake, load up on fruits and vegetables. To decrease sodium intake, cut back on cookies, salty snacks, fast foods, and ready-made lunches and dinners.

Vitamin B12 and folate- A partnership

Vitamin B12 and folate (also one of the eight B vitamins) form one of nutrition’s best couples. B12 helps the body absorb folate, and the two works together to support cell division and replication, which allow the body to replace cells that die. This process is important during times of growth in childhood, and throughout the body of adults as well. Cells that line the stomach and the cells of the hair follicle, for example, divide and replicate often.

Good food sources of vitamin B12 include meat, eggs and milk.  Natural sources of folate include leafy green, vegetables, beans and other legumes.  Nutrition guidelines recommend 2.4 micrograms of B12 and 400 micrograms of folate daily. This can usually be achieved easily by eating a reasonably well-balanced diet.

However, vegans—people who don’t eat meat and other animal-based products—may have B12 deficiencies. And people who eat poorly or drink too much alcohol may have folate deficiencies.  Folate deficiencies can be corrected with multivitamins or folic acid pills. For a B12 deficiency, ask your doctor.

Deficiency in either or both vitamins may cause a form of anemia, mild tingling sensations and memory loss.

As you look ahead, what do you envision? If you’re like most people, you are probably eager to stay healthy and enjoy your life in the most vibrant, vigorous way possible. No magic pill or secret potion can deliver a long, healthy life. To some extent, your genes are responsible however, abundant research shows that the actions you take today matter the most. Simple lifestyle choices — what you eat, how active you are, whether you smoke — have an enormous impact on your longevity and quality of life.

A 2007 study in the American Journal of Medicine focused on adults who adopted a healthier lifestyle during middle age. The researchers followed ~15,000 adults (ages 45+) for a decade and noted that 970(~9%) of these people embraced a healthier lifestyle by the sixth year of the study. These individuals ate five or more daily servings of fruits and vegetables, worked out at least two and a half hours per week, didn’t smoke, and avoided obesity. Benefits appeared quickly. Just four years later, the group of individuals who made these four changes had a 40% lower rate of death for any reason and 35% fewer cases of heart disease compared with the participants who made fewer of these changes. No matter what your age or stage of life, you have the power to change many of the variables.  Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple:

1. Don’t smoke.
2. Enjoy physical and mental activities every day.
3. Eat a healthy diet rich in whole grains, vegetables, and fruits, and substitute healthier monounsaturated and polyunsaturated fats for unhealthy saturated fats and Trans fats.
4. Take a daily multivitamin, and be sure to get enough calcium and vitamin D.
5. Maintain a healthy weight and body shape.
6. Challenge your mind. Keep learning and trying new activities.
7. Build a strong social network.
8. Follow preventive care and screening guidelines.
9. Floss, brush, and see a dentist regularly.
10. Ask your doctor if medication can help you control the potential long-term side effects of chronic conditions such as high blood pressure, osteoporosis, or high cholesterol.

You’ve probably heard a lot of “rules” for losing weight and living a healthy lifestyle: You have to be active for 60 minutes a day. You have to eat five vegetables and fruits a day. You have to get at least 8 1/2 hours of sleep a night. But we believe that in reality, if you try to change too many things at once, the chances are you’re going to fail, and then you’re not going to try at all. So take it slow, you can’t change your whole life at once, but you can surely change 1 small part of it.

You have the power to decide what that first step will be. You can cut out soda for a week, or avoid bagel for a week.  There are many ways that are practical and doable. It’s a matter of being patient with yourself.

If you go on a crash diet such as orange juice/Vegetable juice diet to get into a pair of skinny jeans by a certain date, you won’t be building healthy eating habits, your body stresses out, so you’re likely to give up and gain back the weight. If your goal instead is to get healthier and reach a healthy weight for you, you’re more likely to stick with it.

So be patient, give yourself time and commit to doable short-term goals, such as walking three times a week or cutting out junk food for a week or take up gardening, as it will give you pleasure as well as burn 162 calories per half hr. If you set attainable goals, you’re more likely to achieve them — and that will fuel future successes.

You’ll feel better.

You’ll actually be happier if your goal is to eat healthy and exercise regularly, not to starve yourself. You’ll have more stamina, more strength. Your mood will be better. It’s about feeling good from the inside out, rather than the outside in.  You should do it not for other people, but for yourself.

Few easy exercising tips:

• While cooking, do calf raise stretch while waiting for your pot to boil
• During TV commercials, jog in place
• Put on music and dance as if you are teen again.
• If you’re pressed for time and waiting for something either at work or home, do ab exercises. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

You should always consult your doctor before starting any diet or workout plan.

Eating Right and Staying Active is no rocket science

So here we are in 2012…hopefully you are beginning this New Year with lot of resolutions such as more partying, working hard, letting go, more adventures etc.  Don’t forget that nothing is possible without health.  We believe that staying healthy and fit is the greatest achievement of one’s life.  Frankly speaking, it’s not a rocket science; just eating right and staying active would do the job for you. Don’t need to spend hours in the gym, just dance, jump, go up and down the stairs anything for 15-20 minutes each day will do magic.

As a New Year resolution, some of our friends are doing extremes by quitting sweets (in any form) or grains or dairy. Being committed is good, but healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can boost your energy, sharpen your memory and stabilize your mood. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Trust us…your body deserves the best.  If you have any concerns please visit one of our doctors to find out what is best for your health.