Golden Rules of Health

As a young child, and into my young adult years, my mom would say, "remember the golden rule, ‘treat others how you would like to be treated.’”

The same philosophy can be applied to nutrition. When you treat your body well, you’ll feel happy and energized in return.

Golden Rules of Health

Stay hydrated

Everything in our body starts with the cells, and your cells need water!

Stop putting poisons into your body

You can’t be healthy if you keep putting disease-promoting substances into your body. These include tobacco and alcohol, but also certain processed foods and ingredients.

Have moderation in all things

The basis for a healthy nutrition is in the balance and the choice of the food. Focusing on one single type of nutrition, sometimes even called a special “diet”, does not bring any long-term benefit. The only way to assure one gets all nutrients, minerals, and vitamins is a balanced diet.

Take responsibility for yourself and your health

Food first and supplement second. If you are not getting what you need through food, (a lot will come from that rainbow) add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet.

Eat real whole food

The ideal daily amount of fruit and vegetables is 5 portions. A portion is a handful of fruit and vegetables.

• Red foods contain phytochemicals and can reduce the risk of diabetes and heart disease. Look for tomatoes, red pepper, red onion, strawberries, watermelon, or cherries.

• Orange or yellow foods have Vitamin A and Vitamin C to promote healthy skin and vision. Pumpkin, sweet potatoes, carrots, and lemons are all ways to get your orange and yellow nutrients.

• Green foods are high in Vitamin K, antioxidants, and folates that benefit bone health. Kale, broccoli, peas, kiwi, green grapes, and brussels sprouts are all green foods to prioritize.

• Blue or purple foods contain antioxidants to benefit heart disease and protect our cells. Healthy examples are eggplant, blueberries, plums, purple cabbage, and beetroots.

• White or yellow foods have anti-inflammatory properties that support the immune system. Healthy white foods are cauliflower, garlic, shallots, parsnips, or white beans.

Do away with refined sugar and flour

Added sugars and refined flour lack the essential fiber and micro nutrients your body needs to feel full. Whole grains are fiber-rich which increases satiety and helps to block sugar cravings. Make an effort to choose whole, unprocessed foods instead of foods that look like they were made in a factory.

Move daily

Going outside to hike or take a walk is another important thing you should do, especially if you can get some sun while you’re at it (for a natural source of vitamin D). Walking is a good choice and a highly underrated form of exercise.

The key is to choose something that you enjoy and can stick with in the long run.

Exercise doesn’t just help you look better, it also improves your hormone levels, makes you feel better and reduces your risk of various diseases.

Prioritize sleep

Establish a relaxing nighttime routine to enhance the length and quality of your sleep. Aim for 8–10 hours of sleep each night.

Getting quality sleep can improve your health in more ways than you can imagine. You’ll feel better both physically and mentally and lower your risk of various health problems down the line.

Reduce stress

Incorporate stress-reducing activities into your daily routine. Stress can wreak havoc on your health, leading to weight gain and various diseases. There are many ways you can reduce your stress. Make time each day, even if it is just fifteen minutes for relaxation.