Most of us know someone who has had cancer, heart disease, diabetes or stroke. Although genes and family health history can have some part to play, lifestyle choices can significantly increase the risk of some chronic diseases. It therefore follows, that by making other healthier choices we can minimise the chances of the diseases developing, slow the effects if begun, and in some cases, even reverse the process.

Exercise, a balanced diet and supplementation can often help. Taking responsibility for our health requires a decision to prevent illness rather than rely on future treatments and cures. It requires time in organising appropriate food plans, a conscious decision to avoid negative environmental factors, and as supplements can become costly, financial implications.However, there are some steps you can take to improve your health that cost very little money.

Drinking 1-2 litres of water per day is essential for good health and can be free. It will protect the kidneys, relieve constipation and help in weight loss. Eating yoghurt is a good source of acidophilus and other cultures which aid the maintenance of a healthy digestive system. Psyllium husk also helps digestion and can be bought at the supermarket for little cost or through a supplement called Florafibre.

A walk in the fresh air and sun is great for improving our mental well-being as well as helping our body physically.If you picture yourself in the future at 80 years of age, will you be going to the swimming pool, on walks, travelling or out playing golf? Or going to the doctors surgery? I certainly know which lifestyle I am aiming to attain.

Protein
Protein contains amino acids that are necessary to build muscle. In the past many of us tried losing weight on fat-restricted diets. These diets resulted in differences on the scales but a great proportion of muscle tissue was lost as well as fat. Naturopaths recommend a diet that contains good quality protein obtained from soy and whey proteins, nuts, seeds, eggs, fish, organic chicken and lean, red meat. If you want to boost up your protein and decrease your hunger, you can purchase a protein powder supplement made of whey or soy protein to add to soups (the powder has no flavouring itself) or smoothies. It has been found that ingestion of soy protein can reduce LDL (bad) cholesterol levels and therefore help to protect against heart disease.1

Fibre
Fibre is important in the diet for digestive health and may also aid in reducing the risk of cardiovascular disease. LDL cholesterol was found lower in those that took psyllium husk as compared to the control group.2
Psyllium husk is found in the supplement called Florafibre and is best in combination with acidophilus. This supplement encourages the growth of gut friendly bacteria to help avoid constipation and bloating. It can also help strengthen the immune system to protect against infection.

Essential Fatty Acids
One of the best sources of omega 3 fatty acids is fish. As long as you dont have a seafood allergy, fish is a natural anti-inflammatory, helps with cognitive function and is a great addition to the diet. A fish oil supplement will help you consistently achieve great omega 3 levels in your diet, especially if you arent a great fan of eating seafood. Try to aim for 3g of fish oil per day. It is often sold in 500mg capsules so two capsules, three times per day is a great target. The product Herbalifeline also contains thyme and peppermint oils to minimise aftertaste. Dietary fish oil may reduce plasma lipids and insulin resistance.3 Research has also shown that dietary omega 3 fatty acids benefit cardiovascular disease and reduces the risk of heart failure.4,5

Vitamins and Minerals
A good multi-vitamin can assist in attaining optimum nutrition levels and can help with combating stress and supporting the immune system as well as helping the body holistically. The right mineral balance is also important. Low Magnesium levels have been a predictor of type 2 diabetes6 and vitamin E has been shown to reduce mortality rates from cardiovascular disease.7 Reduced vitamin B6 levels have also been seen with heart disease8 and this vitamin has been effective in reducing fluid retention and improving brain function.

For optimum health, this is what to include in your diet:-
- A good multivitamin
- Fish oil (500mg - 1000mg) three times per day and preferably combined with vitamin E
- A diet low in simple carbohydrates. That is, give all the junk foods a miss! Hot Dogs, donuts, pastries, cup cakes; all these foods provide very little nutrition. Aim to get your carbs from rice (preferably brown or wild) and most importantly, fruits and vegetables.
- Good quality, lean, organic protein such as eggs, lean meats, nuts, seeds
- For digestion, acidophilus and psyllium husk fibre

Bibliography
1 Anderson JW et al. 1995. Meta-analysis of soy protein intake on serum lipids. New England Journal of Medicine. 333(5):276-282.
2 Anderson JW et al. 1999. Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia.
3 Luo J et al. 1996. Polyunsaturated fatty acids improve adipocyte insulin action and glucose metabolism in insulin-resistant rats: relation to membrane fatty acids. Am Inst Nutr: 1951 - 1958
4 Lee KW. 2003. The role of omega-3 fatty acids in the secondary prevention of cardiovascular disease and long-chain omega-3 fatty acids.
5 Harris WS et al. Cardiovascular disease and long-chain omega-3 fatty acids.