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Optimal Health Through Diet

Updated on August 15, 2021
Pamela99 profile image

I spent 22 years in the nursing profession, and I enjoy writing about medical issues. I'm also interested in history, genealogy, and travel.

Healthy Vegetables source Flickr
Healthy Vegetables source Flickr

Healthy Diets Equals Good Health

Maintaining a healthy diet during any holiday or any stressful season isn’t very easy to do; then, following the crisis, many people go on strict diets drinking diet soda and skiping meals. Not eating healthy meals can cause illness, fatigue and general malaise.

The rest of the year it is easier to stay focused on eating healthier, unless you have the loss of a loved one, a major accident or some other crisis.

If you make healthy eating a habit, along with a least a walk a few times weekly, you will reap the rewards.

Anti-Aging Goals

Good health, on the other hand, from eating healthy meals may help with many physical problems, such as, fatigue, migraines, poor skin and hair. In the Anitaging 101.

The Course Manual it states, “there are eight tangible health goals which seek to achieve: optimizing cell function and metabolism, while controlling insulin, glucose, cortisol, free radicals, hormones, and inflammation.”


Tips to Better Health through Diet

Avoid fatigue by avoiding processed carbohydrates and sugary foods. If you can control your blood sugar, your body will go into the fat-burning mode, which produces more energy. There are some vegetables that provide a slower release of carbohydrates and could stabilize the blood sugar and provide an immediate perk. These include spinach, green beans and broccoli.

Women who experience chronic stress tend to indulge in high calorie, high-sugar snacks, which only cause them more stress. Eating the unhealthy snacks cause nutritional deficiencies. which also increases stress.

We tend to think of reducing stress by getting our life more organized, or getting some help for another person, however, healthy snacks can help you cope with stress are berries and foods rich in B vitamins, such as yogurt, low-fat milk and salmon.

Headaches, including migraines, are caused by dietary factors 50 percent of the time. Try keeping a food diary for several days to trace the cause of your migraines. Some typical foods that cause a restricted blood flow, include caffeine, nitrates found in cured meats and aged cheeses.

A low magnesium level can also trigger headaches. Some foods containing magnesium are fish, beans and spinach.

More Tips to Control Phyical Problems

Many women struggle with hot flashes, and phyto-estrogen food helps combat this problem. The most effective food that might help is soy milk, soy beans and tofu. Other sources of phyto-estrogens are beans, apples and potatoes.

Eating healthy fats or omega 3 can reduce cell inflammation in your body that is caused by consuming a high sugar and carbohydrate intake. This cell inflammation can lead to psoriasis and eczema, plus limp hair and weak nails. Some foods high in omega 3 are salmon, walnuts, almonds, and flax seed. Iron rich proteins are found in lean, beef, lamb, turkey and chicken. These will make your hair and nails stronger.

In the U.S., 35.5 of women are obese, as compared to 32.2% according to the Centers of Disease Control and Prevention.

In a Brookhaven National Laboratory study using brain scans proved that women are less able to control food cravings despite their efforts at self control. Women’s brains showed a much greater response to their favorite food than men, which may be one reason women have more difficulty dieting than men.

Of course, eating healthy meals with fruit, vegetables, whole grains and nuts can help women control a healthy body weight

Eat Heart Healthy Foods for 2021

Salmon -Numerous Health  Benefits source Flickr
Salmon -Numerous Health Benefits source Flickr

Health Food Pyramid - Remove Inflammation& Cause of Disease, Healthy Diet, Diet, Nutrition

List of some specific food and their benefits:

  • Eggs – belly fat, migraines, PMS
  • Sunflower seeds – hot flashes, cramps, memory
  • Cherries - arthritis, memory loss, cataracts
  • Powdered milk – high blood pressure, stronger bones and teeth
  • Blueberries – memory, aging, belly fat
  • Parsley –bad breath, digestion, fatigue
  • Almonds –hair and nails, memory, heart health
  • Raspberries –hair and nails, memory, weight loss
  • Lemons –weight loss, nausea, arthritis
  • Brown rice –weight loss, cellulite, improves mood
  • Cranberries –prevents UTI’s, plague on teeth, ulcers
  • Flax seed –nails, hair, mood, constipation
  • Pumpkin seeds – depression, bladder problems, concentration
  • Dark chocolate –blood pressure, depression, stress
  • Red onions –reduces cholesterol, arthritis, osteoporosis
  • Salmon –heart benefits, eyesight, fatigue
  • Tomatoes –stress, weight loss, skin health

In Summary

If you want to maintain optimal health it is imperative to eat a healthy diet. Research continues to show the connection between disease and poor eating habits. While it is not always easy to eat only healthy recipes.

If you do eat a sugary snack then you simply return to your diet. Look at the big picture of your whole diet knowing you are doing your best most of the time will increase your self esteem and your health in general.

I love the fact that dark chocolate is on the healthy list, so you can indulge occasionally in small amounts and be guilt free!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Mywikistep, I appreciate your comment. It is not customary to put a link in a comment, although mentioning that you have written a hub on the same topic might be more acceptable.

  • profile image


    8 years ago

    Very useful advices Pamela99. I will try some of them.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    DimitriLive, I'm glad you found the hub helpful and I appreciate your comments.

  • DimitriLive profile image


    10 years ago from Dallas, Texas

    Great Tips! Thanks so much. The information provided was important and to-the-point.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    gourmetgal, Welcome to Hubpages and I look forward to getting to know you. Thank you for your comment.

  • gourmetgal profile image


    10 years ago

    A wonderful hub. I'm new here and write on the same subject. Happy to make your acquaintance.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    sunnymarie, I appreciate your comments.

  • sunnymarie profile image


    10 years ago

    I just came across your Hub, after the holidays of course. I work in the medical field, and I'm so aware that you are what you eat. Also it's so vital to exercise even if it's only walking. Great Hub, good information, thanks for sharing.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Support Med, Yes, they are learning so much. I wish this research had been done years ago. Thanks for your comments. HAPPY NEW YEAR!

  • Support Med. profile image

    Support Med. 

    10 years ago from Michigan

    Knowing how to eat healthy and the proper food combinations are being expounded upon more and more. Great hub here! Voted/rated.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Dennis, It is hard sometimes, but it pays off if you want to keep your weight stable and eat healthy. Thanks for your comment.

  • Denise Handlon profile image

    Denise Handlon 

    10 years ago from North Carolina

    Thanks Pam-sound advice just in time for the holidays. There are so many temptations in offices, visiting or parties. It's beneficial to keep on track and not slack off of mindful eating. Thanks for the good information.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Hello, I agree. Thanks for your comment.

  • Hello, hello, profile image

    Hello, hello, 

    10 years ago from London, UK

    I think that is the only way to keepo good health. Great hub.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Miata, I'm glad you agree with the hub and I'll bet you do just that. Thanks for your comments.

  • prettydarkhorse profile image


    10 years ago from US

    You are always right Pam, eat healthy and be happy. and you have a nice list of foods there and their benefits. Maita

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Betty, I;m glad you enjoyed the hub. Thanks for your comment.

    Audry, I appreciate your comment.

  • akirchner profile image

    Audrey Kirchner 

    10 years ago from Washington

    Timely info at this time of year! It's so easy to just keep shoveling in the food and not thinking about the consequences!

  • Betty Reid profile image

    Betty Reid 

    10 years ago from Texas

    Very useful hub. I had never heard that cranberries help with plaque!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Anginwu, That would be a good reminder and I should do the same thing. Thanks for your comment.

    Cybersupe, Thanks so much for your comments. We do have to do our best to be healthy with all the holiday food that will be available. Merry Christmas to you and God Bless.

  • CYBERSUPE profile image


    10 years ago from MALVERN, PENNSYLVANIA, U.S.A.

    Hi Pamela, you put together a very healthy Hub and very timely as Christmas, New Years and Super Bowl Sunday are all on the horizon. Best Wishes to You and Yours. MERRY CHRISMAS!

    God Bless!

  • anglnwu profile image


    10 years ago

    A great way to start us on the new year. Love your list of foods and their health benefits. I should stick that list on my refrigerator.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Rosie thank you for your comment

  • Rosie2010 profile image

    Rosie Rose 

    10 years ago from Toronto, Canada

    Hiya Pamela, this hub has all the information we need to choose the right foods that will benefit us the most. thank you so much. Awesome!

    Have a great day,


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Amber, Thank you so much for your comments.

  • Amber Allen profile image

    Amber Allen 

    10 years ago

    Hi Pamela

    Another ace hub! As you so rightly point out eating the right food could be the key to solving many of our individual health problems.


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    bandrocker, Thanks so much for your comments.

  • brandrocker profile image


    10 years ago

    Wonderful hub and it came just about the right time for most of us. Thanks.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Darsky, I will have to go back and look at your hub in case I missed it. You would think as more research proves the relationship between diet and disease that people would be interested. Thanks, my friend, for your comments. Love and Peace for you as well.

  • Darlene Sabella profile image

    Darlene Sabella 

    10 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    Hello my dear Pam, I wrote an article very much as the same as your excellent hub here. I was so surprised about my response to my hub, all of us hubbers liked it, but it had very few response comparied to all my other hubs, it seems people think about good green live food is not as important as silly hubs that are not live saving. I love this hub and I rate this up great job & peace darski

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Dave, I agree that supplements are not all equal and its much better to get your vitamins and minerals from a natural state. I appreciate your comments.

    katrinasui, I totally agree. Thank you for your comment.

    POP, I agree with the dark chocolate. Thanks for your comments.

  • breakfastpop profile image


    10 years ago

    Love this smart and helpful hub. Dark chocolate rocks! Voted up and useful!

  • katrinasui profile image


    10 years ago

    Great hub Pamela. The best thing you can do to keep yourself healthy is to eat a healthy diet.

  • Dave Sibole profile image

    Dave Sibole 

    10 years ago from Leesburg, Oh

    Well written article and very good. Few people have the dicipline to eat right. Supplements should never be out of the question but not all supplement are equal. Do your homework and choose the right supplements. All Natural. Voted up and useful.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    richtwf, Great saying and so true. Thank you for your comments. Blessings to you.

  • richtwf profile image


    10 years ago

    An excellent hub with lots of great advice shared to help us eat more healthily and so live more healthily. We must eat well to live well and not just live to eat!

    Cheers and God bless!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Sandy, Thanks for your comment.

  • Sandyspider profile image

    Sandy Mertens 

    10 years ago from Wisconsin, USA

    Great tips on eating healthy.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Katiem, I think that is great that you take the healthy food to the parties. We always have veggie and fruit trays and nuts too at Christmas. Thanks for your comment.

    Mickey Dee, I appreciate your comment.

  • Micky Dee profile image

    Micky Dee 

    10 years ago

    It's all true! Great hub Pamela!

  • katiem2 profile image

    Katie McMurray 

    10 years ago from Ohio

    Awesome tips, I'm always amazed at the lack of healthy options at holiday parties. I always take a veggie and fruit tray with a side of raw nuts and seeds. You'd be amazed at how popular it is. I feel people do hope for healthy options. Thanks for the great tips on a healthy diet. Peace :)

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    Tom, You wrote my sentiments exactly. Thanks for your comment.

  • Tom Whitworth profile image

    Tom Whitworth 

    10 years ago from Moundsville, WV


    Great Hub and good advice for this Christmas season. Good eats, family and frinds sharing time together and it just doesn't get any better than that!!!!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    10 years ago from Sunny Florida

    rpalulis, That old saying is true and now they are proving it in the laboratories. Thanks so much for your comments.

    Dusty, I know how you like your wild game, but there is a place for vegetables too. Thanks for your comment.

    vrajavala, Thanks so much for sharing your experience and for your comment.

  • vrajavala profile image


    10 years ago from Port St. Lucie

    Hippocrates: "let food be your medicine, and medicine be your food."

    I just wanted to add that I am vegetarian, have been for 30+ years, and very healthy. Only need to take B12 supplement

  • 50 Caliber profile image

    50 Caliber 

    10 years ago from Arizona

    Pamela, pictures of veggies are definitely porn! hehe, great article and true for many, 50

  • rpalulis profile image


    10 years ago from NY

    I find the old saying to hold true, "you are what you eat". It really is all that simple, you just feel better when you eat healthier and our bodies give all sorts of signs to let us know this. Great Hub, very informative and accurate.


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