Top 10 health mistakes we frequently make
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1. Skip Breakfast
Breakfast is a compulsory meal to supply us with the energy, protein, and individual nutrients required meeting the demands of each day. Without it, we’re essentially operating on fumes. Many of those who skip breakfast (and often other meals too) do so in hope that this will help them lose weight, while just the reciprocal actually happens.
Advice: We need to start each day with a healthy and balanced breakfast in order to promote proper weight management and to ensure sustained energy production throughout the day.
2. Consume Milk and other Dairy Products
“Milk – is good for you!” Right…? Not necessarily! We often consume dairy because we’ve been told it’s a healthy choice, but it’s probably one of the biggest health myths ever. We’re informed from a young age that the only way to obtain adequate calcium is by drinking dairy milk and consuming a variety of dairy products. Unfortunately, current research consistently demonstrates that pasteurized dairy products are one of the leading causes of inflammation in our body. And inflammation is that chain reaction that fuels the fire of many current chronic illnesses.
Advice: Most of our daily calcium requirements should come from proper supplementation with Nutraceuticals and from dark, green vegetables.
3. Processed or Refined Foods
The refined sugar industry is still much unregulated in many daily diets consumed throughout the Western minded countries and this may play a major role in a huge percentage of chronic illness present in South Africa today. Refined sugars have a propensity to spike your insulin levels, which in turn cause insulin insensitivity and may lead to the dreaded but Preventable condition – Insulin resistance.
General health rule: If it’s sealed, packaged or tinned – it could seal, package and tin you! And it may also be beneficial to start checking grocery labels for those hidden sugars!
Advice: Choose whole food options whenever available.
4. Drink Fruit Juices and Soda
This is easily one of the single biggest reasons why there’s such an uncontrollable epidemic of weight issues and weight related chronic illnesses – including cancers popping up all around us. Juices and soda drinks (‘diet’ and ‘lite’ and ‘zero’ versions included) are concentrated doses of artificial sweeteners and preservatives, colour dyes, and other synthetic ingredients. They are by definition High GI beverages and thus bombard the body with unwanted calories and metabolic burdens and rob us of a quality life.
Advice: 2-3 liters of water per day. Should you suffer with cravings then add a teaspoon of Marmite/Bovril to a glass of warm water and sip slowly.
5. Artificial Sweeteners
The artificial sweetener industry is one filled with provocative sensory over stimulation and powerful marketing skills. Unfortunately, this comes at a high cost to the average consumer, some of which can result in serious side effects, illness, even death. Many artificial sweeteners like aspartame are potent neurotoxins and known carcinogens (cancer-causing agents). They are in some instances 100-200 times sweeter than sugar and studies have shown that they could trigger rampant sugar cravings.
Advice: Xylitol, sucralose, Steevia and Natreen should be considered.
6. Consume too many Caffeinated Beverages
Red Bull, Spike R, and excessive amounts of coffee are depleting many of our body’s nutritional reserves. Does this mean you have to deprive yourself of your precious cuppachino every now and then? No, but there are other options that provide a kick without over stimulating our adrenal glands (stress hormones), and continuing to strip our body of essential vitamins and nutrients.
Advice: Try out Green Tea – You get the caffeine high, plus enhance your body’s natural fat oxidation capacity!
7. No Exercise
This is the worst possible form of total Self-neglect! You stimulate every single living cell in your body anatomically, physiologically and biochemically through exercise! Burn fat, lose weight and keep it off! The general idea is to establish a daily calorie deficit – to burn more calories than you consume. It’s the easiest way to make your body more sensitive to insulin and to maintain your ideal bodyweight.
Advice: 30 minutes brisk walking at interval paces, most days (5 days). Combined resistance/light weight training under knowledgeable supervision is also recommended.
8. Fad Diets
No one diet works for everyone; and that’s why we follow a multi-factorial approach. We are all unique individual beings and we each have different needs. Many fad diets lack relevant science and research, and are often based on unproven and unhealthy techniques. While they may provide immediate but short term results, they’ll often have a rebound effect, which will see your weight back in an even shorter period of time with interest.
Advice: Work with an Integrative Medical Practitioner to customize your diet, and create an easy-to-understand nutritional plan to help you lose those extra kilos and keep them off!
9. Poor-Quality Supplements
All supplement manufacturing companies are not equal. The biggest frustration for doctors working with nutritional products daily is the wide range of quality available. Why buy a R150 bottle of calcium at a retail pharmacy when there’s one next to it on the shelf for R100? The reason is quality – you get what you pay for.
Advice: Professional-grade supplements are often more expensive, but they’re almost always made with higher-quality ingredients, have had proper research and analysis done, and most importantly – offer you a Therapeutic dose.
10. Bio-Identical Hormone decline
All other hormones tend to show a general decline with age with the exception of the stress hormone – Cortisol aka ‘the General’. The concept of age-appropriate restorative hormone therapy is on a steep rise and makes a lot of sense when their structures are viewed biochemically. It is optimizing the individual’s hormone levels back to an age-appropriate level; whereas most pharma-drug manufacturers follow a ‘one-size-fit-all’ approach and may at times overload an ageing individual with too much synthetic hormone, with often devastating results.
Simultaneously, an ageing South African population is put on mainstream (pharmaceutical) medication day in and day out. What most people aren’t aware of is the nutrient deficiencies we cause by taking these prescription medications.
While nutritional supplements are extremely safe when used appropriately, there always exists a potential for interaction with some of the mainstream medication.
Advice: Integrative Medical Practitioners are extensively trained in functional medicine; they understand clinical nutrition and they are aware of the pitfalls of conventional pharmacology. They are well equipped to give sound advice on Bio-Identical Hormone replacement therapies (BIHRT) available, whilst monitoring the way your body responds to it throughout the treatment period.
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