Our bodies need a certain amount of vitamins in order to be healthy. Maintain a healthy diet is important for weight-loss goals but is also important to ensure the body is consuming the necessary amount of vitamins.
When following a healthy and balanced diet, it is possible to get most of the vitamins the body needs with daily food intakes.
These are some of the vitamins our bodies need in order to be healthy:
Vitamin A – promotes the functioning of the immune system and maintains good eyesight. Vitamin A can be found in the following foods: cod-liver oil, sweet potatoes, carrots and leafy vegetables.
Vitamin B complex – there are 8 vitamins in this complex and their benefits are to transform carbohydrates, fats and protein into energy that lasts throughout the day. Vitamin B complex vitamins can be consume through foods like meat and fish.
Vitamin C – known for its immunity properties, this vitamin is also a good antioxidant and infection prevention. Vitamin C in high doses is known for slow the growth and spread of some forms of cancer like prostate, pancreatic and liver. The foods that contain vitamin C are mainly citrus fruits, tomatoes and broccoli.
Vitamin D – Also known as the “Sun vitamin”, this is the most hard to get vitamin in the winter months because one way to get is through sun exposure. The lack of vitamin D is associated with weak bone health. Fortified milk, cheese and cereals are good sources of vitamin D when the sun exposure isn’t enough. Getting vitamin D in the winter in Portugal isn’t likely to be a problem, since there’s an average of 330 sunny days per year. Click here to read more about Portugal in the winter.
Vitamin E – acts as an antioxidant in the body and it is especially beneficial for both hair and skin as it protects cells from the damage of free radicals. This vitamin is present in foods like leafy green vegetables, almonds and vegetable oils.
Vitamin K – one of its roles is to prevent blood clotting and to promote bone health. As people get older the intake of this vitamin is important for osteoporosis prevention. Food sources of this vitamin are leafy green vegetables, olive and broccoli.
The intake of these suggested foods is good for maintaining vitamin levels up and keep the body ready to defend itself from external threats. We should always favor the natural intake of these vitamins from food instead of the artificial chemical ones.
Health and lifestyle website Medical Daily, shared their 10 tips that can help everyone to live longer.
Although we cannot predict until what age we will live, there are ways to extend our lives by living a healthier life and having a positive attitude.
These are the 10 ways to live longer:
Don’t do drugs or drink too much alcohol
Avoid a sedentary lifestyle
Keep a Mediterranean diet
Always learn something new
Keep close friends
The key to live longer lies in the attitude towards life and in keeping the right balance between what is healthy and what is not. If there is something you really like, for example, eating fast food, you should have it once in a while, but not regularly. You should keep a Mediterranean style diet, as it is considered the healthiest diet by the World Health Organization, privileging cereals and vegetables over meat. But, sometimes you crave fast food and that is ok, since you keep it sporadically.
Maintaining a healthy life is also about doing what you like the most and feel happy with your choices.
Control your stress levels is also very important for your overall health because when you feel stressed for long periods of time, your immune systems goes down and you become more vulnerable to diseases.
Practicing exercise and avoid a sedentary lifestyle are crucial for a longer life since they rejuvenate your body and prepare it for the days to come. The more active your life is when you are 30, the better prepared your body will be for when you are 60.
Attitude towards life plays a big part in living longer.
This is what Medical Daily says about the importance of a positive thinking: “Whether you’re in college, working, or retired, making goals for yourself and challenging yourself is going to improve your outlook on life, which will make you happier and keep you healthier. At the end of the day, it’s all about being positive, focusing on the good things, and never giving up.”
Weight-loss from a gastric bypass surgery doesn’t last longer unless the patient takes extra measures to live a healthy life.
The decision to have a weight-loss surgery is a process that takes time and a lot of consideration. For long lasting results it is crucial to take into account the factors that led to the weight gain and prevent them to reappear after the surgery. Surgical treatment of obesity isn’t limited to the surgical act; it entails a global approach to obesity by a multidisciplinary medical team.
Medical Port developed a holistic weight-loss program for those individuals who want to have surgery abroad. Being in a complete new environment helps in the changing process required in these types of programs. This program is for individuals considered obese by medical standards. A simple way to find out if a person is obese is the Body Mass Index (BMI) test. You can take the test here. Obese people are considered the ones who have a BMI greater than 35. Although the BMI can be a good indicator, it isn’t the only assessment tool and doctor’s thorough diagnosis is always necessary.
Gastric bypass is one of the many alternatives for a bariatric surgery. It is a procedure where the digestive system is re-routed past most of the stomach so that people digest less food and feel full after eating a smaller portion of what they used to eat.
After the surgery, patients have to embrace a healthy life with better nutrition and exercise as part of their daily routine. Gastric bypass surgery can lead to a great amount of weight-loss in the short term, but to ensure long-term results, Medical Port developed a follow-up program that can last up to 2 years, where the medical team locally and remotely accompanies the patient adjusting the important variables for maintaining the desired weight.
To learn more about Medical Port’s weight-loss surgery abroad program, click here.
Weight-loss is always a hot topic, new diets appear every day promising fast results. Because most diet plans overpromise results, the word “diet” often has a bad connotation and seems something very difficult to do.
Many people try several diets only to find out they gain weight shortly after. And then they get upset. Others don’t do diet because don’t know where to start. There are 3 key components of an effective diet: health, nutrition and exercise.
Before starting any diet, everyone should check with their doctor if they are healthy enough to start loosing weight. Starting a diet without a doctor’s advice can lead to poor results and even diseases.
Trendy diets often don’t take into account the different nutrition needs each individual has. No two people are alike, so diets shouldn’t be the same for everyone. A nutritionist evaluates a person eating habits, tastes and weight loss needs to create a tailor-made diet plan, customizable to the various stages of weight-loss.
Whoever wants to lose weight exercise is key. Exercise will make the body to burn calories and get rid of excess fat. No one should start exercising without assessing their health conditions first and the proper advice from a doctor.
These 3 components need to work in an integrated and combined way that is different for each of us.
Medical Port developed a weight-loss program, combining the 3 key aspects, for those who would like to start loosing weight but don’t know where to start. In a 15 day program, individuals assess their initial health condition, get a personalized diet and a personalized exercise plan. The main goal of this program is to provide the necessary tools and guidance for a weight loss start and to maintain the results. The program also entails a 1 year follow up with remote consultations with the nutritionist to assess the progress and give the individual all the confidence he or she needs to keep going.