Many interesting products are on the market that aim to promote wellness.  There are supplements, foods and drinks that claim to  increase energy, slow down aging, help with weight loss, build immunity and more.   Some of these products work well;  I even take some of them myself.  But it is also true that our focus on popping pills and drinking functional beverages can distract us from the more important basics of good health and wellness. 

What are these basics?  We at Flavrz have a philosphy of wellness based on a few simple steps that can work for everyone, young and old, and that don’t have to cost a lot of money. 

Step 1 -  Exercise

The benefits of exercise are so overwhelming and well publicized.  Research shows that health is better in those who are overweight and exercise, than in those who are of normal weight and are sedentary.  Exercise improves cardio-vasular health, is a great mood uplifter and even helps prevent cancer.  It is linked with decreased incidence of almost every category of disease.  People who excercise not onlylive longer but they live better as they age with with strong bones and better cognitive functioning.   Research shows that even a little exercise is better than no excercise.  Find something you like doing.  You don’t have to go to a gym dancing, housework , walking around the neighborhood are all exercise.  Find a friend to join you or excercise with your children.  It is easier to start a new habit if you have someone to help you.

Step 2 - Eat more fruits and vegetables

Real fruits and vegetable and products made from them, help our bodies in ways that are well understood by science and many have benefits that scientists have yet to understand.    When we take vitamins as a substitue for eating things that grow in the ground we miss out on some important benefits that come from eating the real thing.  If you don’t love fruits and vegetables try fruit and vegetable drinks or bars containing nuts and dried fruits.  You can also “hide” fruits and vegetable in bread recipes, in rice or put together a tasty salad.    Keep count and make sure that you are getting at least 6 servngs a day and go for variety to get the maximum amount of absorbed nutriets. 

Step 3 - Spend time with friends and family

Laughter, play, and social interaction with other human beings (and with animuals) produce anti-stress chemicals in our bodies that have a great effect on health.  In these busy times, its is easy to miss out on this important contributor to mental and physcial health.  Loneliness and isolation feed on themselves and can contribute to high stress levels which in turn lead to more isolation and to stress-related illnesses.  Research shows that most adults enjoy the company of many acquaintances but the majority of people over 30 lack a close friend in whom they can confide.  It is never too late to take a risk and reach out to make a new friend. 

Step 4 - Sleep 7-9 hours a night

Sleep recharges the immune system.  The average American is missing out on 1-2 hours of needed sleep every night.  Most of America’s children and teens are chronically sleep deprived.  Overstimulation of the nervous system from television, food additives and sugar, caffeine and chronic stress are common causes.  Some people are just too busy and overcommitted to sleep enough.  Develop a normal sleep routine.  Establish an early wake up time and a calming evening routine for your entire household.  Stay away from television within an hour or two of bedtime. 

Step 5 - Drink more water

Dehydration is a bigger problem in America than most people realize.   Blood, kidney, heart and lungs are made of 80% or more water. Muscle, spleen, brain, intestines, & skin are 72 - 75% water. Even bones are 22% and fat tissue is 10% water. On a normal, moderate temperature, inactive day you would lose 1.5 liters (6 glasses) of water through kidney filtration (urine production) and another 0.750 - 1 liter (3 - 4 glasses) through the skin and respiration. So an average person needs 8 - 9 glasses per day just to replace average losses. It is true you get some of that from fruits, vegetable, other beverages and food. Caffeinated, alcoholic and many carbonated beverages have a diuretic effect and actually increase the daily fluid requirements.   Chronic dehydration has been linked with a variety of serious health problems including asthma,arthritis, cancer,diabetes, emotional problems high blood pressure, obesity, infections, and premature aging.   There are many beverages that are marketed as functional health beverages but water is the healthiest beverage on earth.    If you have trouble drinking enough water, try adding flavoring.  Flavrz is one of the only healthy water flavorings around. 

These ideas are not complicated and they are not new.  They are research-based ways to improve health.  This is not to say that we can’t all benefit from antioxidants supplements, Omega oils, CoQ-10, and other over-the-counter supplements and health foods but if you have only the energy or the resources to make a few changes in your life, these 5 steps are a better starting point.