Reduce Inflammation in the Body with Food and Exercise

Reduce Inflammation in the Body with Food and Exercise

Santosa Detox Wellness Spa Phuket Women Hurts Wrist Inflammation

Do you live a healthy life? We all know that eating the right foods and getting plenty of exercise is good for our health, but did you know that this lifestyle does more than lower your cholesterol and help you lose weight? In fact, healthy food and regular exercise can help ward off diseases such as cancer and Alzheimer’s by reducing inflammation. Chronic inflammation is an autoimmune disorder that attacks normal, healthy tissue. Generally, it mistakes the tissue for a pathogen that causes disease. Chronic inflammation puts our bodies on high alert all of the time and can have lasting damage to our hearts, brains and other vital organs. So many major diseases – depression, diabetes, arthritis – have been linked to chronic inflammation. 

Have you ever experienced any type of inflammation in your body? If yes, you know that it can be quite unpleasant and uncomfortable. However, there are ways to combat chronic inflammation, and some of the best remedies include fueling your body with good food and lots of exercise.

Foods that Fight Inflammation

A good way to fight inflammation is by taking a trip to the grocery store or fresh market. Many foods and beverages have anti-inflammatory properties, it is just a matter of knowing which ones to choose. If you are looking to reduce the risk of inflammation in your body, it is best to choose healthy foods. Good examples of these include leafy green vegetables, nuts such as almonds or walnuts, olive oil, tomatoes, and fruits such as oranges, strawberries, blueberries and cherries. If you do eat meat, make sure to stick to fatty fish varieties such as salmon, mackerel and tuna. 

Avoid refined carbohydrates and red meat whenever possible. French fries and other friend foods as well as margarine and soft drinks should also be avoided. Try to maintain a healthy, balanced diet whenever possible to avoid weight gain, as this is also another factor that contributes to inflammation. 

The Exercise Component

Exercise is good for the body, and it is recommended that we exercise at least 30 minutes five times per week. For those who suffer from chronic inflammation, exercise is known to reduce inflammatory markers. Go for a brisk walk, ride an exercise bike or join a cardio class such as HIIT. Strength-Training that works all of the muscle groups is also good, and should be practiced at least two times per week. 

Exercise has been found to produce an anti-inflammatory cellular response which, in turn, highlights the benefits of physical activity. Not only does exercise reduce the risk of cardiovascular disease, it also strengthens the heart, muscles and bones. Exercise leaves us feeling refreshed, which is particularly important for those suffering from chronic inflammation.

Fighting Inflammation at Santosa Detox & Wellness Center

If you suffer from chronic inflammation and would like to empower yourself with the tools needed to combat it, come and see us at Santosa. Located on tropical Phuket, an island in southern Thailand, our detox retreat is surrounded by nature and the perfect place to unwind, relax and reboot. 

For those battling inflammation, we have a variety of detox programs to choose from to reset your system and put you on a healthier journey. Our fitness classes are results-driven and can give insight into what works for your body and what does not. 

For more information, simply fill out the inquiry form below. A member of staff will be in touch with answers to any and all questions you might have. We look forward to seeing you soon at Santosa. 

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How Sugar Affects Our Kid’s Health

How Sugar Affects Our Kid’s Health

You are what you eat. This is familiar phrase used around the world. Everyone knows this phrase as it is often used to encourage a healthy diet or a dietary change. However, are we really what we eat? Let’s be realistic. There are many people worldwide who hope they are not what they eat.

It is no secret that on a global level, obesity is one the rise. People are getting fatter and fatter every year, and with the weight gain comes a shorter life expectancy. Do you really want to shorten your life span? Sadly, in today’s world, many children are hooked on pizza, fast food, sweets, fried foods, pre-packaged frozen foods and have difficulty in naming fresh vegetables.

The biggest culprit of obesity is sugar, and unfortunately, sugar is everywhere. While many people know the dangers of carbonated, fizzy drinks, they are still consuming them at an alarming rate. Natural sugars can be found in fruit and vegetables, however, it is the added sugars that we need to worry about. To understand if sugar has been added to your food, it’s important to read labels and to remember that even if something says it’s sugar-free, chances are that it isn’t as sugar is often labeled by a variety of other names.

Jamie Oliver’s Teach Every Child About Food

British celebrity chef and restaurateur, Jamie Oliver, suggests that if there is to be a change from such eating habits, everyone will need to help in creating a better and longer life, especially for future generations. Many countries around the world are unhealthy and there are high obesity rates around the globe.

Jamie Oliver breaks it down into a pyramid which consists of Main Street (fast food companies), home and school and says that everyone involved in this pyramid needs to step up to break the vicious cycle of getting fatter and fatter and shorter lifespans.

In Jamie’s pyramid, Main Street is made up of fast food companies and supermarkets. The supermarkets are plagued by misleading labels. For example, low in fat means high in sugar. Home represents the homes we belong to and live in, where unfortunately unhealthy food is often served as it’s often viewed as more convenient than taking the time to prep and cook a more healthy meal. School is obviously where the majority of children spend their time. Again, it’s an unfortunate situation as most schools serve highly processed foods such as burgers, pizza and sloppy joes as well as flavored milk full of sugar instead of normal white milk. All of these factors combined lead to childhood obesity which carries over into adulthood and shortens a person’s lifespan.

In Jamie’s vision for the future, he envisions all three parts of the pyramid getting on board for a healthier lifestyle and healthier eating. He suggests adding Food Ambassadors to popular supermarket and retail chains which help customers shop and teach them about healthier recipes. He also hopes that world governments will help get big brands to help put food education at the heart of their businesses. After all, education is key. The more you know, the further you’ll go.

Jamie is a passionate chef and really believes in a food revolution that consists of simple, healthy recipes and loads of fresh food to replace unhealthy menus for healthier ones. His touching speech ends with his TED Prize wish: “For you to help a strong, sustainable movement to educate every child about food, inspire families to cook again and empower people everywhere to fight obesity.”

Learn to Live a Healthier Life at Santosa Detox & Wellness Center

If you are looking to make a change in your life, especially where your relationship with food is concerned, come visit us at Santosa. We have a wide variety of detox & wellness programs that can help you ditch old eating habits and kickstart a nutritious vegan diet and restart your system.

For more information, simply fill out the inquiry form below. See you soon at Santosa.

What are Macronutrients and Micronutrients?

What are Macronutrients and Micronutrients?

The human body has a variety of nutritional needs to be met in order to function and survive. What we choose as a daily diet is essential to meeting these needs and it is important to understand the division of nutrients into macronutrients and micronutrients. Macronutrients are classified as carbohydrates, proteins and fat while micronutrients are vitamins and minerals.

The Role of Macronutrients

The three macronutrients are carbohydrates, proteins and fats, and they all have their own specific roles and functions in the body. They supply us with calories or energy, so the body needs these nutrients in large amounts to grow, develop, repair and generally feel good.

While it is true that macronutrients are found in every food, it is the way that they are balanced that is important. For example, one must weigh the good fats versus the bad fats and the same goes with carbohydrates and proteins. Once the consumer becomes aware of the balance, it is just a matter of tailoring the diet accordingly.

Does it sound confusing? Trust us, it is not. The most important thing is to source good fats, carbohydrates and proteins and implement them in your diet. By doing so, you expand your dietary routine and also start eating more foods that are better for your overall health.

Some examples of healthy fats include:

  • Almonds
  • Walnuts
  • Olives
  • Avocados
  • Seeds such as chia seeds or pumpkin seeds

Healthy fats help improve brain development, cell functions and also protect the body’s organs. Do eat as many healthy fats as you can, as they account for 15-20% of what you consume.

Protein is essential for our bodies as it repairs and regenerates body cells and tissues, aids in the manufacturing of hormones and keeps the immune system healthy and functioning. To incorporate more good protein into one’s diet, try beans and legumes, unsalted nuts, seeds, quinoa and raw leafy greens such as kale and spinach.

Carbohydrates are the body’s main energy source and are made up of small chains of sugar that the body breaks down into glucose. Carbohydrates comprise 45% – 65% of a person’s diet. Healthy carbohydrate choices include brown rice, apples, millet, cauliflower, bananas, carrots, oats, quinoa, red beans and chickpeas.

What are Micronutrients? 

Although the body does not need micronutrients in the same way it needs macronutrients, they are still incredibly important. Micronutrients work together with macronutrients to keep the body functioning. Micronutrients are crucial in maintaining energy levels, metabolism, cellular function, as well as physical and mental wellbeing.

Micronutrients are the vitamins and nutrients that your body needs, but they are minuscule to macronutrients when it comes to maintaining good health. Micronutrients help eradicate mineral deficiencies and are essential to the production of enzymes, hormones, proteins and other products created by our bodies.

If you are leaning towards a more plant-based or 100% vegan diet and concerned about micronutrients, it is important to remember to get enough Vitamin A, B, C and through to K as well as minerals such as magnesium and zinc. To ensure that you are getting all of these vital vitamins and minerals that the body needs, it is best to not only eat the rainbow but also eat as varied as you can, just make sure you are eating all of the good stuff!

Interested in Learning More? 

Interested in learning more about macronutrients, micronutrients, a vegan diet or an overall healthy lifestyle? Simply fill in the enquiry form below and we’ll be in touch as soon as possible.

Santosa Detox & Wellness Center is an acclaimed detox retreat on the tropical island of Phuket in Southern Thailand. We offer a wide variety of detox programs, juice cleanses and fasts as well as physical activities to help you awaken your life’s potential. We look forward to seeing you here.

The Importance of Superfoods

The Importance of Superfoods

Are you looking to improve your health? One of the best ways to start is by changing your diet. Many of us are familiar with the phrase, “you are what you eat.” Therefore, it is important to cut back on, or even cut out, processed foods, carbs, excess sugar and fast food from our diets. We should replace these items with more fresh vegetables and fruit, healthy grains and superfoods.

What are superfoods?

Superfoods are nutrient rich foods able to improve health and one’s overall well-being. Superfoods have disease fighting properties and are known to strengthen the immune system and reduce certain types of chronic diseases and cancer. Basically, superfoods contribute to a person being healthier.

Some of the healthiest foods you are already eat are superfoods. For example, leafy greens and juicy fruits, such as blueberries and cranberries, are all antioxidant rich superfoods. Healthy grains such as quinoa are also considered a superfood.

Why are superfoods important?

Superfoods are an essential part of a healthy lifestyle. Full of everything that is good for you, superfoods are dense in vitamins, protein, fiber and many of the other nutrients that our bodies need to help fight off disease and feel energized.

How can I add superfoods to my diet?

If you are eager to become a bit more healthy and are interested in adding superfoods to your diet, rest assured that it is quite a simple thing to do. Here are some superfoods that you can easily add into your daily meals:

  • Walnuts – rich in Omega-3’s, walnuts are great for brain function and are great in salad, yogurt or just as a plain snack
  • Kale – full of iron and good for blood health, kale is a great addition to a salad or perfect in a healthy green smoothie
  • Berries – well known for their antioxidant properties, berries are nature’s candy and rich in vitamins and fiber; berries are perfect as a snack or added to salads, oatmeal or yogurt

Make an effort to eat or cook with superfoods when you can. You are bound to notice a difference once you start incorporating these delicious, healthy foods into your diet.

Superfoods at Santosa Detox & Wellness Center

Here at Santosa Detox & Wellness Center in tropical Phuket, Thailand, we pride ourselves on healthy living. Our detox retreat is perfect for a health & wellness holiday, and while you stay with us, we are pleased to introduce healthy eating habits to you.

We utilize a wide variety of superfoods in our smoothies and juices here at Santosa, and our chefs do their best to incorporate superfoods into the outstandingly creative raw food and vegan dishes served at Santosa Vegan Restaurant. You’ll be blown away at just how delicious healthy eating can be here at our five star detox holiday retreat in Phuket.

Interested in learning more? Simply fill out the enquiry form below and a dedicated member of staff will be in touch. We can’t wait to introduce you to some of our favorite superfoods and help you on your health & wellness journey!