Here are 12 recommendations for Health from the Linus Pauling Institute at Oregon State University. I love the research and effort Dr. Pauling did on wellness and bless him for the abuse he took to keep his ideas in front of the world. The University publishes a short list of things to keep us healthy. Here they are.
1. Maintain a healthy weight and waist circumference (less than 40” for men and 35” for women), exercise regularly, and don’t smoke
2. Aim for 2 ½ cups of vegetables and 2 cups of fruit daily but don’t include potatoes in the tally.
3. To increase your intake of omega-3 fatty acids, eat fish twice weekly (or take a two-gram fish oil supplement several times a week) and consume foods rich in alpha-linolenic acid, such as walnuts and flaxseed or canola oil.
4. Choose oils rich in unsaturated fats for cooking and salad dressings, such as soy, corn, safflower and olive oil and choose nuts for snacks.
5. Reduce your intake of foods high in saturated fat, such as red meat and whole-fat dairy products (butter, whole milk, and full fat yogurt or cheese).
6. To reduce your exposure to food-borne carcinogens, avoid smoked or cured foods and charred or seared fish, meat, or poultry.
7. Reduce your intake of white potatoes, white flour, and white rice by substituting whole-wheat flour and pasta, whold-grain breads, and brown rice.
8.Avoid highly processed, nutrient-poor foods that are typically high in sugar, hydrogenated (trans) fat, or sodium.
9. Take a daily multivitamin/mineral supplement containing 100% of the Daily Value of most vitamins and essential minerals no more than 2,500IU (750mcg of vitamin A; men and postmenopausal women should take a multivitamin/mineral supplement without iron.
10. Aim for a daily intake of at least 400mg of vitamin C and take daily supplements of 200IU (133mg) of natural-sourced alpha tocopherols (d-alpha-Tocopherol) and 2,000IU (50mcg) of vitamin D with a meal.
11. If your total daily calcium intake doesn’t add up to 1,000mg take a supplement containing 333-500mg of calcium and 133-250mg of magnesium with a meal.
12. Healthy adults over the age of 50 may consider a daily supplement of 200-400mg of alpha lipoic acid and 500-1,000mg of acetyl-L-carnitine
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