Wellness Guidelines

In addition to using VitaMedica's Essentials products, we recommend adoption of the following habits to achieve optimal health and maintain healthy-looking skin:

  1. Eat more nutrient-dense, whole foods, especially organic vegetables and fruits every day.  The less processed, the more likely your foods will contain the nutrients and fiber that are vital for the healthy functioning of your body and skin.
  2. Eat breakfast every day.  Breakfast is important because it helps fuel your body for the day’s activities.  Consume the bulk of your calories before dinner. This increases the likelihood that most of the calories consumed during the day will be used as energy rather than stored as fat.
  3. Consume soy-based foods.  Cultures that consume substantial amounts of soy in their diets have been shown to have lower rates of breast and prostate cancer.  Soy-based foods are widely available and include tofu, miso, soy milk and soy protein.
  4. Avoid packaged and processed foods.  These foods often contain large amounts of sodium and are made with partially-hydrogenated fats/oils.  Increasingly, research is demonstrating the negative health effects of dietary sodium and partially-hydrogenated fat.
  5. Replace simple carbs with slow carbs.  Refined sugars elevate blood insulin levels which can have negative long-term health consequences.  Replace simple carbs like bagels, pasta, bread and desserts with ample fruit and vegetable consumption.  Learn to shop the “perimeter” of the food store where healthier foods are located.
  6. Grind flax seeds and include in your diet.  Flax seeds contain lignans which have anti-cancer protective benefits.   While the seeds contain some essential fatty acids, the primary benefit of consuming ground flax seeds is to obtain fiber and lignans.  Grind the seeds and include in cereals, yogurt and other dishes.
  7. Hydrate your body.    It is important to drink plenty of high quality water each day.  As an organ of elimination, the skin requires ample water to maintain proper function and get rid of toxins.
  8. Exercise regularly – aerobic, resistance and stretching.  Make sure that you get an adequate balance of aerobic, resistance or weight training and stretching exercises.  Yoga is excellent for both strength and flexibility.
  9. Take a high-quality Multi-Vitamin & Mineral supplement.  Fruits and vegetables provide high levels of vitamins & minerals.  Unless you are eating 7-10 servings per day of fruits and vegetables, you should be taking a multi-nutrient supplement.
  10. Increase your intake of antioxidants.  Considerable research has shown the benefit of antioxidants in preventing age-related illnesses like cancer, heart disease, stroke and even the aging process itself.  Avoid mega-dosing of single antioxidants. Take moderate doses of a broad spectrum of antioxidants.