Love your Liver: Limit Your Alcohol Intake
Drinking alcohol is fine in moderation, but too much can have negative effects to your health. The liver is the master organ for removing the toxins that we may encounter. As such, it’s important to do what you can to keep your liver healthy.
One of the ways that you can help your liver is by keeping your alcohol consumption in check. Your liver is particularly vulnerable to harm by alcohol, so it’s to your benefit to avoid alcohol excess. Experts suggest that adults should limit alcoholic drinks to one drink per day for women and two drinks per day for men. Drinks are defined as 12-14 ounces of beer (five percent alcohol) or seven ounces of wine (12 percent alcohol) or a 1.5 ounce shot of 80-proof distilled spirits.
The liver is the central processing unit for your body. It helps to remove and get rid of wastes and toxins from your body. When we drink alcohol, it causes the liver to work extra hard and release more stress signals to tell the body that there’s a problem. The stress signals may lead to decreased immune function, bruising, muscle weakness, fatigue, and a myriad of other issues.
Love your Skin: Get Active
Many people think that avoiding the sun completely is the best way to prevent skin damage and skin cancer. But— it’s actually much better to get plenty of sun during your life!
UV rays from the sun help our bodies produce vitamin D, which is essential to the development of strong, healthy bones and muscles. Vitamin D not only aids calcium absorption but also helps cells fight infections and fight cancer. Vitamin D deficiency is linked with a higher risk of cardiovascular disease, cancers of the colon, rectum, breast, and ovary, and multiple sclerosis.
Even if you spend less than 20 minutes outside without sun protection, you’re likely to boost your vitamin D levels. And if you plan to be in the sun longer, you can simply wear sunscreen, which helps boost your body’s vitamin D by increasing the amount of time you can spend in direct sunlight (depends on sunscreen’s SPF).
While it’s important to get vitamin D from the sun, it’s very important to take the proper precautions to protect your skin. When you’re out in the sun, wear broad-spectrum sunscreen with an SPF 30 or higher. Also, don’t forget to wear sunglasses to protect your eyes.
Love your Kidneys: Stay Hydrated
Your kidneys are responsible for filtering out the waste products of your metabolism, giving you energy, and clearing your head in the morning. And they’re a bit like your personal vacuum cleaner. They filter out the extra water in your system. So you need to make sure you keep them hydrated by drinking plenty of water.
Although many associate dehydration with a throat that feels parched, it can also produce other symptoms, such as a headache. So if you suddenly develop a headache, don’t ignore it. Drink some water and see if it passes. Otherwise, contact your GP and ask advice.
How much water you need and how much you need to drink varies depending on a number of factors, including your weight, your activity level, and the weather. But the general guideline is:
- for mild dehydration, drink 1 liter (about 3 cups) of water in the first 24 hours. Within the next 24 hours, drink 1 liter for every kilogram (about 2 pounds) of body weight. But don’t drink too much that you’re running to the bathroom all the time.
- for moderate to severe dehydration, drink 1 liter for every kilogram you weigh within the first 24 hours. After that, drink 1 liter for every kilogram per day until you recover.
Love your Lungs: Don’t Smoke
If you’ve ever wanted to quit smoking, you’re not alone. Tobacco smoking remains the leading preventable cause of death in the United States. Smoking is a complex topic with several of its own myths and misconceptions. However, it’s important to dispel three common myths about stopping smoking today.
First, there’s no evidence that some people are biologically “smoker” or “non-smoker”. No matter how long you’ve smoked or how young you started, you can still quit and recover your health.
Second, the best way to stop smoking is by using evidence-based approaches from professional tobacco cessation programs. All smokers can quit using quitting strategies tailored to their needs.
Finally, when you quit smoking, your health can actually improve almost immediately. Most people experience improved circulation, smell, and taste almost immediately, while lung function and strength increase greatly in 3-5 years.
Ready to quit smoking? Consider finding a tobacco cessation program or app based on evidence-based methods.
Love your Gut: Eat a Healthy Diet
Our gastrointestinal system is the largest biome (community of microorganisms) in the human body. It’s comprised of over 70% of microbial cells, hence the term biome. The small intestine houses the majority of these microbes and holds the largest surface area for absorption of nutrients.
Since they’re mostly not visible to the naked eye, you might be interested to know that there can be tens to hundreds of thousands of different species of bacteria in the gut. There can also be fungi, viruses and parasites. While most of them live in perfect harmony, the diversity of this biome allows it to heal, protect, and even fight against potential invaders.
One of the best things you can do for your gut biome is to take a good probiotic. This will help support your immunity, calm inflammation, and improve your digestion.
Avoiding sugar is also advantageous because that is a food source for the harmful intestinal yeast Candida albicans, which affects the normal gut flora. If your gut biome is out of balance, you need to restore it.
Also, understand that there are good bacteria, and then there are bad bacteria. Our goal is to have a healthy gut biome, so focus on eating lots of healthy foods instead of trying to kill off the bad bacteria.
How to Detox Your Body for the Long Haul
Feeling rundown and fatigued? Are you carrying extra weight that’s making you feel unattractive? Do you have bad skin, excess body hair, oily hair, dry mouth, a muffin top, or a sluggish metabolism that’s keeping your pants too tight? Or maybe your digestive system just doesn’t feel right anymore? These days, we’re all feeling the effects of what we eat and drink.
There are a lot of reasons for this. In addition to the questionable quality of most of the food and drinks we consume, we also tend to make poor lifestyle choices. Believe it or not, what you’re doing on the weekend can have a significant impact on how you feel during the week.
Did you know that a few adjustments to your lifestyle can have a strikingly positive effect on your overall health? In fact, some of those changes can be implemented by people with the busiest schedules. Read on to learn a few easy but effective “life hacks” that can help you detox your body for the long haul.