Many people are looking for health and fitness, but what really are the essentials for health and fitness and how do you achieve overall good health and well-being?

When you take a closer look at the concept, it all comes down to the following four components, which are crucial to healthy living.

Is it so:

*1 Good Nutrition

*2 regular exercise

*3 A good night’s sleep

*4 High Quality Nutritional Supplementation

If we choose to make good nutrition, including supplementation, and an active lifestyle a daily habit, we could add 5-15 healthy years to our lives.

Living healthy means: maintaining a balanced and healthy diet, avoiding smoking, excessive use of alcohol and toxic chemicals, exercising regularly, getting a good night’s sleep and supplementing our diet with high-quality nutritional supplements.

I will describe in more detail the four components mentioned above for a healthy life.

First of all: Good Nutrition.

You’ve probably heard it before: “You are what you eat.” Although I like a more precise definition, it’s better to say, “You are what you can get out of your food.”

A good diet is essential for good health.

The human body is a complex system that requires a full spectrum of nutrients for optimal health.

What do we mean by “good nutrition”?

Good nutrition means: eating the right foods that contain all the right carbohydrates, proteins, fats, fatty acids, vitamins, minerals, and trace elements for your body type.

A second factor that determines good nutrition is our body’s ability to absorb nutrients from the food we eat. The nutrients must be in a form that cells can accept them, and the cells must be in optimal condition to be able to absorb the nutrients. This is called bioavailability.

These are the keys to successful nutrition and two facts that are often overlooked. That’s one of the reasons why most nutritional supplements miss the mark, they don’t address the cellular condition of the body.

You may think that regular exercise, a positive mental attitude, while applying the golden rule: ‘everything in moderation’, good health is the key. However, if you understand the harm caused by processed foods, it will motivate you to change your diet, if you are looking for a high level of health and freedom from degenerative diseases.

Acid-alkaline balance. We must consume acid-forming and alkaline-forming foods in the correct proportions. This is not hard to figure out, when we know that, generally speaking, fruits and vegetables are alkaline-forming and the rest are mostly acid-forming, with a few exceptions. You can read more about acid and alkaline forming foods in my article.

The Australian diet contains almost one and a half times as many acid-forming foods as alkali-forming foods. This relationship should be the other way around. The problem with eating too many acidifying foods is that it accumulates toxic waste products and is the cause of most of our health problems. A diet that does not contain enough fruits and vegetables lacks vital antioxidants, beta-carotene, vitamins and minerals. They are most important in preventing oxidation, caused by free radicals, which are the leading cause of heart disease, stroke, cancer, and other diseases.

We also need a sufficient amount of antioxidants to counteract the formation of free radicals, caused by our stressful lifestyles, air and water pollution, and malnutrition. Oxidative stress has been shown to be the main cause of more than 70 chronic degenerative diseases.

Every day, the DNA of every cell in your body faces about 10,000 attacks from cell-damaging forces known as free radicals, which are unstable oxygen molecules that have lost an electron. Free radicals are produced naturally when your body converts fuel into energy, but you also get them from air and water pollution, stress, smoking, and radiation from the sun.

These volatile molecules run through your body trying to stabilize themselves by stealing electrons from other molecules. When successful, they create even more free radicals, causing a sort of snowball procession of damage.

Free radicals don’t show up occasionally here and there. Up to 5% of the oxygen used by each cell is converted into free radicals.

Free radical damage is thought to play a role in the buildup of low-density lipoprotein (LDL) cholesterol and the lining of artery walls. This can lead to a narrowing of the arteries called atherosclerosis, which contributes to heart disease. And when free radicals damage DNA within cells, the results can be cellular mutations that lead to cancer.

It’s not just about nutrition, nor is it about exercise. A balanced lifestyle is the key. Exercise at least three times a week. Aerobics, jogging, swimming, bicycling, and also include weight lifting in your exercise routine, which is important for maintaining a healthy bone structure.

The key is to get the exercise right. Aerobics is generally recommended in the weight loss industry, the more intense the better, which is wrong! The problem is that aerobic exercises that raise your heart rate above 120 beats per minute, including running, rowing, swimming, biking, and many of those fancy aerobics classes at gyms, shed both muscle and fat.

And as you know, losing muscle mass reduces your ability to burn fat and sets you up to gain even more weight. Remember, muscle is the engine in which body fat is burned. You must do everything possible to keep it for the rest of your life.

Walking is good for many health reasons, it also burns some fat and won’t burn muscle. But the best exercise for fat control is high-rep resistance training of a wide variety, using weights or machines.

By exercising all the muscles in your body, you burn a lot of fat. Another advantage of resistance exercises is that it builds muscle and as a result provides more muscle cells to burn fat. It’s a real health bargain.

Another important factor is the pace itself. Don’t overdo it. You can’t force things to happen at the same time. The secret to good health is constancy and constancy. The right amount of food and regular exercise.

The simple technique of ‘deep breathing’ can make a powerful contribution to feeling good and staying fit and well. Our bodies need a great deal of physical and mental energy in order to function at their best.

The source of energy is food, but food is useless without oxygen, which is the key to our power. The more oxygen we deliver to our cells, the more energy we will have.

Breathing is how we get oxygen, and the benefits of regular deep breathing are enormous. However, if our breathing is shallow, we paralyze the functioning of our systems. When the oxygen supply to our lungs is not sufficient, it can contribute to illnesses, both physical and mental. Posture is important for proper breathing.

The third health and fitness factor is a good night’s sleep. There is nothing more beneficial than a good night’s sleep and there is a great physiological need if the individual wants to feel refreshed and alert for the next day. Sleep is also important for memory and learning ability, and possibly for maintaining a good immune system. But there are still many unanswered questions regarding the function of sleep.

Possibly this is best explained by the fact that people who suffer from insomnia also suffer from reduced concentration, reduced memory, and decreased ability to perform daily tasks. They are also at higher risk of workplace accidents and traffic accidents, many sick days, increased use of health services, and a poorer perceived quality of life.

Insomnia is generally perceived as related to not getting enough sleep, which means that the person has trouble falling asleep or staying asleep. However, poor sleep quality, whereby the patient wakes up feeling refreshed even after getting enough sleep, is a common complaint, especially among older people.

Melatonin is a natural hormone in the brain, made by the pineal gland and secreted at night. It is rapidly degraded, but being continuously secreted throughout the night, it acts as a sleep regulator and “dark signal” in humans. However, the natural production of melatonin tends to decrease with age. especially in the elderly suffering from insomnia, melatonin production is decreased compared to the elderly without sleep problems.

Research has shown that melatonin, when taken in small doses of 0.1 milligrams, can decrease the effects of jet lag, such as sleep difficulties and tiredness.

The fourth component is: a high-quality nutritional supplement. As I mentioned earlier, most supplements do not address the cellular condition of your body. Worse yet, many are in a form that is unacceptable to your own cells and contain no available biological substances that are useful to the cells in your body.

People with a chronic degenerative disease are under greater than normal oxidative stress. In this case, it is important to use optimizers to support any existing nutritional program.

It has been scientifically proven that there are significant health benefits to taking nutritional supplements. The benefits of nutritional supplements have been scientifically proven in the last two years. Hundreds of scientific studies have shown that nutritional supplements can significantly reduce the risk of degenerative diseases.

In addition to future benefits, eating right and exercising regularly to achieve health and fitness also allows us to enjoy life so much more now!