6 Summer Workout Safety Tips

summer workout

Whether you’re already exercising regularly or are just starting an exercise program, you’ll want to take extra precautions when exercising during the summer months. Along with higher temperatures comes an increased risk of dehydration and sunburn, which can make it more difficult to get motivated to head outside for a workout.

Follow our summer workout tips below to stay safe and enjoy your summer exercise routine!

1. Work out early in the morning or later in the evening.

During the summer months, it’s best to head outdoors to get in your workout early in the morning before the temperatures soar. If you can’t squeeze a morning workout in, wait until the evening, when the temperatures have fallen and the sun has set. Avoid exercising during the hottest part of the day, usually between 10 a.m. and 3 p.m. (unless you’re training for an event that takes place in the daytime heat). If possible, choose shaded trails or pathways that keep you out of the sun.

2. Wear light-colored, breathable clothing.

Lighter colored clothing helps to reflect heat, whereas dark clothing absorbs heat and puts you at risk for overheating. If you can, get yourself some running tops and shorts that are specially designed with flexible, sweat-wicking material for a more comfortable workout.

3. Slather on the sunscreen.

It’s extremely important to protect your skin during your workout to avoid sunburn and sun damage. Play it safe with a higher SPF (45 or higher), even on cloudy days.

4. Stay hydrated. 

Drink a glass or two of water before your workout. Bring a bottle of water or a hydration pack along and take a drink every 15 or 20 minutes while exercising, even when you’re not thirsty. Immediately following your workout, have one or two more glasses of water. Avoid drinking coffee before working out, as it can dehydrate you.

5. Check the weather forecast

Before heading out, check if there’s a heat advisory. If so, this means there is high ozone and air pollution, making it a less-than-optimal environment for exercise, as these pollutants can damage your lungs. If this is the case, consider working out indoors (see some indoor workout suggestions below).

6. Stay cool with these indoor workout ideas

For days when it’s just too hot to comfortably or safely exercise outdoors, keep these indoor workout ideas as a backup so you don’t have to skip your workout altogether!

  • Bike: Try an indoor cycling class at a local gym or fitness studio.
  • Swim: Head to your gym or community center’s indoor pool to get in some laps. Swimming is an effective, low-impact exercise that will leave you feeling refreshed.
  • Rock climb: Indoor rock climbing is physically and mentally challenging, making for a rewarding workout.
  • Dance: Dancing is a great workout that will lift your spirits, and you don’t need any special moves to do it. Just put on some motivating music and start moving in the privacy of your home!
  • Jump: If you have a trampoline park nearby, take the whole family along for a fun indoor workout. Jumping on a trampoline is an excellent cardiovascular workout, and it’s easy on your joints!
  • Yoga: Give your mind and body a workout by doing a yoga video at home or taking a class at your gym, yoga studio or community center. With a variety of yoga styles, you’ll find something to suit your needs and interests.

What You Need to Know About the Gastric Sleeve

gastric sleeve

Gastric sleeve surgery is one of many weight loss surgery options offered by Dr. Dirk. This procedure removes about 70 percent of the stomach, changing its shape from that of an empty football to one that looks like a skinny curved sleeve.

The goal of gastric sleeve surgery is to make you full quickly when you eat and keep you feeling fuller longer, causing you to eat less and lose weight.

Benefits of Gastric Sleeve Surgery

Gastric sleeve is a good middle-of-the-road surgery because it’s highly effective in helping you lose weight without the need to place a foreign object inside your body. While results will vary based on the individual, this procedure offers many benefits, including:

  • Feel full quickly
  • Lose cravings for certain foods
  • Only takes about an hour
  • Return home on the same day of surgery
  • Return to work and normal life in a few days
  • Lose as much as 60 to 83 percent of excess weight over 1- 2 years
  • Get rid of diabetes
  • Get rid of sleep apnea
  • Improve high blood pressure
  • Improve cholesterol
  • Positive impact on many of the hormones that will help you continue to lose weight

Following surgery, you’ll be on an all-liquid diet for up to three weeks. After that, when your stomach is fully healed, you’ll start your new, healthy diet and exercise plan!

Who is Gastric Sleeve Best For?

Gastric sleeve surgery is recommended for adults between 20 and 55 years of age, as well as for individuals with busy lifestyles that might prevent them from making frequent trips to the doctor, which is required by other types of weight loss surgeries.

Additionally, since aerobic exercise is critical to the success of the surgery, candidates must have the physical ability to follow a fitness regimen — and the drive to stick with it!

A Trusted Surgeon

Undergoing weight loss surgery is a big decision, and it’s important to have a surgeon who is highly experienced and reputable on your side. Dr. Dirk has nearly 30 years of surgery experience, including experience in general surgery, trauma surgery, vascular and laparoscopic hernia surgeries, and over 10 years of experience in gastric sleeve surgery. Furthermore, Dr. Dirk cares deeply about every one of his patients and their future health, so you can be confident knowing he’ll give you the time and attention you deserve.

Dr. Dirk is a nationally recognized surgery expert and has taught surgeons in the United States as well as Puerto Rico, Germany, Australia and Brazil. He has been recognized by D Magazine as one of Dallas’ Best Doctors multiple times over the years.

If you’d like to learn more about gastric sleeve surgery, schedule an appointment with Dr. Dirk today.


Eat These Vitamin-Rich Foods for a Healthy, Balanced Diet

vitamin d

 

Whether you’re trying to lose weight or just eat a more balanced diet, it’s important to get enough vitamins every day in order to maintain your health. Vitamins help your body grow and function optimally by boosting immunity, maintaining eye health, keeping your bones strong, raising your energy levels and much, much more.

When your body doesn’t get the vitamins it needs, however, your health can suffer and your risk of developing health issues can increase.

Getting vitamins from food vs. supplements

You may be wondering, “What about supplements? Isn’t it just easier to take a vitamin supplement every day than try to get the right daily intake of vitamins from food?”

Although supplements can have their place in a healthy diet — especially for people who suffer from vitamin deficiencies — they’re not a replacement for a varied, well-balanced diet. Whole, vitamin-rich foods supply the optimal balance of compounds that your body absorbs and uses.

6 essential vitamins and foods that contain them

All the essential vitamins work together to maintain your bodily functions and promote optimal health. However, each vitamin also has its own role in assisting the body with specific functions. Below are the main functions of six of the essential vitamins, as well as examples of good food sources for each one.

Vitamin A

Vitamin A is extremely important for healthy eyesight, red blood cell production, immune function, skin health, bones and teeth. It can be found in fortified milk, organ meats, dark green leafy vegetables such as spinach and kale, sweet potatoes, carrots, cantaloupe and apricots.

B vitamins

There are eight B vitamins — B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid — and they have an important role in your body’s ability to create energy and release it when needed. They’re essential for proper nerve function and the formation of red blood cells, as well as a healthy metabolism, brain function, heart function and hormone production.

B vitamins can be found in meat, poultry, fish, leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C, also known as ascorbic acid, is especially important when your body is under stress because it helps maintain a healthy immune system and repair damage. It also works as a disease-fighting antioxidant that keeps your cells healthy, improves your body’s iron absorption and promotes teeth and gum health.

Vitamin C can be found in citrus fruits, orange juice, kiwis, guavas, papayas, strawberries, red and green bell peppers, broccoli, tomatoes and dark leafy greens.

Vitamin D 

Vitamin D is critical for the bone health, calcium absorption and proper immune system function. It can be found in milk, eggs, shiitake mushrooms and some seafood, including salmon, trout and oysters.

Vitamin E

Vitamin E is a powerful antioxidant that helps protect your cells from damage. It also works with the B vitamins to create red blood cells and helps your body use vitamin K and repair muscle cells.

Foods that contain vitamin E include bell peppers, asparagus, sunflower seeds, almonds and dark leafy greens like Swiss chard and spinach.

Vitamin K

Vitamin K is essential to forming blood clots, and without it, a person could bleed to death from a small cut. It also helps maintain bone health. Foods containing vitamin K include dark leafy greens, asparagus, parsley, broccoli and brussels sprouts.

Eating a well-balanced diet full of whole foods is the best way to ensure your body is getting all the vitamins and nutrients it needs to stay healthy and function at its optimal level. Incorporate a variety of the foods listed above into your daily diet — your body will thank you!


The Importance of Sleep and How it Can Affect Your Weight

sleep

 

With National Sleep Awareness Week during the week of March 11, now is the perfect time to talk about the importance of sleep and its connection to weight. The amount of sleep you get can directly impact your health, both mentally and physically, for better or worse.

The Importance of Sleep

When you get enough sleep every day, your overall health benefits — you have the energy you need to get through the day and perform at your best, you feel mentally alert and you experience a more balanced emotional state.

Consistent lack of sleep or poor quality of sleep, on the other hand, can result in energy depletion, decreased productivity, a foggy mental state, imbalanced emotions and even weight gain.

The Connection Between Sleep and Weight Gain

Recent studies have shown a connection between the number of hours a person sleeps and weight gain. These studies suggest that the chances of weight gain increase when an individual gets either less than five hours of sleep or more than nine hours of sleep.

Why the correlation? According to one study, men who were continually deprived of sleep had an increase in their desires for high-calorie foods and their overall calorie intake increased. In another study, women who slept less than six hours or more than nine hours a night were more likely to gain weight compared to women who slept seven hours a night. Yet another study found that sleeping too little prompts people to eat bigger portions of all foods, resulting in weight gain.

Two theories as to why this occurs are:

1. Sleep duration affects hormones that regulate hunger and stimulate appetite. Basically, when we don’t get the proper amount of sleep, we’re hit with a double whammy: our brains crave junk food and lack the impulse control to say no to those cravings.

2) Those who lack for sleep are always fatigued and, therefore, get less physical activity. This can lead to weight gain or interfere with one’s efforts to lose weight.

Tips for a Better Night’s Sleep

Unfortunately, the number of people getting insufficient sleep and/or not getting the quality of sleep their bodies need to function optimally seems to be increasing. If you fall into the camp of those who need to get a good night’s sleep consistently, try the tips below for improved sleep.

  • Follow a sleep-wake schedule by going to bed at the same time and waking up at the same time each day. Be consistent, sticking to it even on weekends. You’ll notice that you feel much more refreshed and energized than if you sleep the same number of hours during different time frames each day.
  • Exercise during the day. People who exercise regularly sleep better at night and feel more awake during the day. Regular exercise can also improve the symptoms of insomnia and sleep apnea.
  • Create a relaxing bedtime ritual that avoids screens for at least an hour before going to bed (this includes the TV, computers and cell phones). Doing so tells your brain that it’s time to wind down and relax. A few ideas to try are reading a book by soft lighting, taking a warm bath, listening to relaxing music or doing simple stretches.
  • Avoid heavy meals and alcohol in the evening, particularly close to bedtime. Spicy or acidic foods can cause heartburn and alcohol can interfere with your sleep cycle.
  • Be aware of when you consume caffeinated beverages and foods such as tea, coffee, soda and chocolate. Try not to consume them after 2 PM because caffeine can stay in your system for several hours, negatively affecting your sleep.
  • Set a peaceful environment that’s conducive to sleep. Turn out the lights, as darkness signals your body to release melatonin, the natural sleep hormone, while light suppresses it. Also, keep the temperature around 65-68 degrees Fahrenheit. When the temperature is too hot or too cold, it can interfere with sleep patterns.
Sound a bit overwhelming? Take it one step at a time. Pick the tip that’s most appealing to you or that you feel you can easily incorporate into your daily routine and start with that one. Once you’ve successfully implemented it, pick another one and continue adding one at a time at your own pace.Before you know it, you’ll be getting a great night’s sleep every night and reaping the positive mental and physical benefits.

Patient Testimonial: Alyson Mitchell

patient testimonial

 

If you feel as though your life is on hold because of your weight, you’ll want to read Alyson Mitchell’s weight loss journey. It may just inspire you to make the commitment to stop waiting for a better life and start living the life you deserve now.

Alyson’s Story

Prior to her gastric sleeve surgery with Dr. Dirk in July 2016, Alyson had been battling her weight since she was in high school. Later, as a wife and mother, she found that being overweight was negatively affecting her mood and keeping her from being outgoing with her husband and kids. “The best way to describe my life before surgery was it was on hold,” she says. “Looking back, I wasn’t myself — at least not to my full potential.”

Alyson also found that much of day-to-day life was a challenge. She was hindered by her constantly worries about what she should wear, how she looked and how she felt. Even the activities she loved — like going to the beach, swimming and shopping — became sources of stress rather than enjoyment.

Although Alyson had been able to lose weight on her own, it always managed to creep its way back, and then some. One of the last times she had lost the weight was after her dad passed away. Within about six months, she had gained at least 50 pounds or more. “I didn’t even recognize myself anymore. I knew that I could try to lose it again, and that I would be able to, but I was just tired! Tired of gaining it all back.”

 

That was the turning point for Alyson. She talked to her husband and met with Dr. Dirk to schedule gastric sleeve surgery. She says the first week or so after surgery was extremely hard, but that she eventually began to feel better. Her biggest challenges following surgery have been learning her new limits regarding how much to eat, what to eat and how often to eat.

Now, she feels truly amazing and is thankful to Dr. Dirk for helping her to finally change her life and feel truly happy and confident. Prior to surgery, Alyson weighed 207 pounds. She currently weighs around 130 pounds.

“I am so happy that I chose to have this procedure done. I have energy, I feel happier and healthier. Going to the beach is way more fun, and my two girls and husband get the happy version of me back — the one that is not self-conscious about every little thing.”

Her advice to anyone considering weight loss surgery? “Do it for yourself, nobody else. Take the time to decide if it is right for you without telling everyone. If you do decide to do it, do it 100 percent. Follow the rules and guidelines, and you will have truly successful results!”

Read more inspirational success stories from Dr. Dirk’s patients here.


How to Avoid the New Year’s Slump to Reach Your Goals

reach goals

 

At this point in January, you may find that you’ve lost motivation and have gotten off track in sticking with the health resolutions you set for this year. Whatever you do, don’t beat yourself up over it. You are far from alone! According to U.S. News, 80 percent of goal-setters drop their New Year’s resolutions by February.

So how do you pick yourself back up and stop yourself from throwing in the towel completely? Below are five tips to get you back on track so you can feel good about accomplishing your goals come December.

1. Revisit your “why”

There will be plenty of days when you don’t feel like doing what it takes to get healthy. The couch may be calling you to stay cozy instead of lacing up your sneakers and getting outside for a walk in the cold. When this happens, you need to know your “why” — the true, deep reason you want to achieve your goal.

For example, are you looking to lose weight? While looking better and being able to wear certain clothes are certainly good benefits of losing weight, they may not be strong enough reasons for you to commit to healthy eating and exercise over the long term. Getting healthy so you can be around to enjoy your grandchildren or to have the energy to give back to a cause you truly care about are some deeper reasons that may pull you off the couch time and again.

In a nutshell, when you have a strong connection to the reason for your goal, you are much more likely to be successful in reaching it.

2. Be realistic

Make sure your goals are attainable and avoid an “all or nothing” mentality. For example, don’t resolve to NEVER eat ice cream or French fries again. Instead, avoid these foods most of the time but allow yourself to mindfully indulge (and enjoy doing so without guilt) from time to time.

3. Break down big goals into small steps

Set small, attainable goals to work on each week that will help you work toward your larger goals. For each goal, write down every possible action you can think of that you will need to take to reach that goal. Then put the first few actions, or steps, on your calendar. Once those are done, add the next few steps and so on.

4. Track your progress

Keep track of and celebrate each small success to help you stay motivated. If your end goal is to lose 25 pounds, focus on 5 pounds at a time. Each time you lose 5 pounds, acknowledge and celebrate this smaller step toward your larger goal. Some ideas to celebrate might be going to the movies with a friend or buying yourself some new fitness gear.

One great way to track your progress is by keeping a food and/or exercise journal. You’ll be able to look back in your journal to remind yourself of all your hard work and see how far you’ve come. This is a great tool to keep you moving forward whenever you feel you’re losing steam or getting frustrated.

5. Enlist help

Decide how you will deal with the temptation to skip your workout or grab a few cookies before dinner. Think about what works best for helping you to stay on track.

It may be as simple as reminding yourself of your “why” and thinking about how giving into temptation will derail you from the better future you want to create for yourself. If you need outside support and accountability, have a trusted friend or family member who you know you can call to help you when you’re facing temptation. Have a friend who is also working toward health resolutions? Propose that you’ll be each other’s accountability partners!

The key is to not let yourself get down when you occasionally get off track — life happens! Take it one day at a time and do the best you can each day. Remember, you still have 11 months to work toward your goals. Apply these tips and you’ll find yourself making great progress in no time.


Why Giving Up Diet Soda Should be Your New Year’s Resolution

soda

 

With 2018 right around the corner, it’s time to start thinking about making New Year’s resolutions. While it can be tempting to commit to as many positive changes to your lifestyle as you can imagine, it can be overwhelming to try and address too many areas of concern all at once. Instead, set manageable goals, stay focused and take one resolution at a time. Doing so will be of benefit whether you’re someone who gets excited by the idea of making resolutions — or someone who lowered your New Year’s expectations a long time ago.

A Great Resolution to Get Started

If getting healthy is one of your main goals for 2018, we suggest starting with a New Year’s resolution to give up soda — specifically, diet soda. While diet soda may appear to be a healthy choice on the surface, it’s actually quite the opposite. Below are some of the main reasons you should remove diet sodas from your diet.

Artificial Sweeteners Have Negative Effects on the Body

Artificial sweeteners possess a greater intensity of flavor than real sugar. Consuming products that contain artificial sweeteners, such as diet soda, can gradually dull our senses. The result? Naturally sweet foods, such as fruits and vegetables, stop tasting as appetizing.

Additionally, artificial sweeteners have been shown to have the same effect on the body as sugar. Like sugar, these artificial sweeteners trigger the release of insulin, sending your body into fat storage mode and leading to weight gain.

Drinking Diet Soda Can Lead to Weight Gain

Just because diet soda is calorie-free doesn’t mean it will help you in your weight loss efforts. In fact, researchers from the University of Texas found that, over a 10-year period, diet soda drinkers experienced a 70 percent greater increase in waist circumference compared with those who didn’t drink diet soda. Even worse, study participants who drank two or more diet sodas a day experienced a whopping waist circumference increase of over 500 percent.

Drinking Diet Soda is Associated with an Increased Risk of Type 2 Diabetes

Researchers at the University of Minnesota have found that drinking just one diet soda a day can increase your risk of developing metabolic syndrome by 36 percent. Metabolic syndrome is the term used to describe a group of conditions — including high blood pressure and elevated glucose levels — that can lead to diabetes, heart disease and stroke.

Diet Soda Has Zero Nutritional Value

In addition to not consuming any calories when you drink diet soda, you’re also not putting any nutrients into your body. And your body needs nutrient-rich foods to stay healthy and function optimally. Replace diet soda with beverages that offer actual health benefits, such as antioxidant-rich green tea and mineral water.

Conventional wisdom to the contrary, there’s nothing healthy about diet sodas. Stop relying on their empty promise to help you slim down and stay fit. Make avoiding diet sodas your number one New Year’s resolution. You’ll begin feeling better before you know it. And, with those improvements, you’ll be that much more prepared to take on your other resolutions — one by one.


Smart Healthy Eating Strategies to Get You Through the Holidays

healthy eating

 

The holidays are quickly approaching, which means it’s time to plan your healthy eating strategy for the season. Because most holidays are food-focused, they can cause a large intake of calories and throw your otherwise-healthy lifestyle off track.

Prevent the holidays from sabotaging your healthy lifestyle by putting a plan in place for handling all the extra food and drinks that will come your way during the season. Follow the tips below to celebrate guilt-free!

Plan activities that don’t center on food

Whether you’re hosting a holiday gathering or going to someone else’s house, keep some activities in your back pocket to take you away from the snack table. For example, bring a few favorite board games or set up some simple physical activities that children and adults can enjoy, like a bean bag toss or a relay race.

If you enjoy running or walking, sign your family up for a local 5K event. There are always a ton of turkey trots, jingle bell 5Ks and other holiday-themed races at this time of year. If you’ve never done one, you’ll be hooked after your first race!

Not only will these ideas get your mind off food, but they’ll give everyone something fun to do together. And isn’t that really what the holidays are about?

Avoid skipping meals

Many people make the mistake of skipping meals on the day of a holiday party to “save” their calories for the event. Skipping meals is unhealthy, however, as it leads to poor food choices and often results in overeating.

Instead, eat small meals and snacks throughout the day to keep your blood sugar levels stable and your appetite controlled. When you get to the party, you won’t risk derailing your diet because you’re starving.

Practice mindful eating

The most important thing to practice is being mindful about your food choices and portion control. When you’re mindful about selecting your food, you’ll choose a satisfying portion instead of piling your plate high. You’ll take a small amount of an “indulgent” food to enjoy and balance it out with healthier foods, rather than filling your entire plate with unhealthy choices.

The best part of mindful eating? When you pay attention to what you eat, you’ll actually taste and appreciate your food! Eating mindlessly, on the other hand, always results in the realization that you didn’t enjoy the ton of calories you just consumed.

Make food swaps

As you make your holiday cooking plan, choose your ingredients carefully to keep your dishes on the healthier side. For example, prepare traditional stuffing with whole wheat or whole grain bread rather than white bread. Make a cauliflower mash in place of the traditional mashed potatoes. Substitute whole-wheat flour in place of all-purpose flour in your favorite baking recipes.

Limit your cocktail consumption

The empty calories in alcoholic beverages add up. If you want to enjoy your favorite cocktail occasionally throughout the season without overdoing it, add some mineral water or seltzer to it to keep it light.

 

While food and drinks are certainly a great part of the festivities, holiday celebrations are not just about eating. Focus on the joyous, giving spirit of the season and enjoy spending time with your family, friends and colleagues.


Artificial sweeteners are not as sweet as they seem

artificial sweeteners

For years, people have used artificial sweeteners to lose weight. Once they begin a diet, they switch from consuming sugar to using products such as aspartame (Equal), sucralose (Splenda) and steviocide (Stevia) in hopes of satisfying their sugar cravings without interfering with their weight loss efforts.

But do artificial sweeteners really help with weight loss? According to a recent ABC News article, they don’t. In fact, studies show the opposite: Over time, artificial sweeteners are actually linked to weight gain.

Artificial Sweeteners and Weight Gain

Thirty studies from the Canadian Medical Association Journal that followed groups of people using artificial sweeteners over several years have recently been newly reviewed. The new analysis of these studies looked at the long-term heart health, stroke incidence and blood pressure levels of more than 406,000 people who said they use artificial sweeteners in place of sugar.

Instead of finding that consuming artificial sweeteners had positive effects, the analysis found that regular consumption of these sweeteners was associated with:

  • Modest long-term increases in weight and Body Mass Index (BMI)
  • Higher risk of obesity
  • Higher risk of Type 2 diabetes
  • Higher risk of hypertension (high blood pressure)
  • Higher risk of stroke

Even people in studies that took place over a shorter period of time did not show any consistent weight loss after six months.

Why Artificial Sweeteners Don’t Help Weight Loss Efforts

In the ABC News article, Dr. Jennifer Ashton, ABC News’ chief women’s health correspondent, states that any sweetener can trigger the same response from the brain, whether it’s regular table sugar, honey or an artificial sweetener. Ashton says that all sweeteners trigger the reward centers in our brains, ultimately leading us to want more — so we end up eating more.

When people use “diet” products like sodas, food or sweeteners, they tend to eat more calorie-heavy foods as a “balance.” The medical world has known for quite some time that artificial sweeteners can lead to weight gain, and some experts believe that the chemicals in artificial sweeteners may create a reaction in the human body that causes weight gain.

What does this mean for people looking to lose weight? It’s pretty simple. Forget the “diet” foods and drinks and focus on learning proper portion control and eating a healthy, balanced diet.


Which vitamins and minerals does your body need?

vitamins and minerals

We all know that one of the most important parts of any weight loss program is diet. Eating healthy, whole foods in the right amounts is crucial to weight loss.

It’s very important to make sure your body is getting the vitamins and minerals it needs to function properly and stay healthy. Below are the top vitamins and minerals you need to maintain good health.

Vitamin A

Vitamin A is extremely important to the health of your eyes, as well as red blood cell production, immune function, skin health and embryonic development.

Vitamin A can be found in fortified milk, organ meats, dark green leafy vegetables, sweet potatoes and carrots.

B vitamins

B vitamins include B-1, B-2, B-6, B-12, pantothenic acid, niacin, biotin and folic acid. These vitamins play a critical role in your body’s ability to create and release energy. B vitamins are also responsible for creating red blood cells, which allow oxygen to move throughout your body.

B vitamins can be found in leafy green vegetables, whole grains, yogurt, seafood and eggs.

Vitamin C

Vitamin C is particularly important when your body is under stress, including the type of stress that can often come with dieting: food deprivation, calorie reduction and cravings. Vitamin C helps your body maintain a healthy immune system and correct any damage done to your body by stress. It also works as a disease-fighting antioxidant that keeps your cells healthy.

Vitamin C can be found in citrus fruit, orange juice, kiwis, guavas, red and green peppers, cabbage and tomatoes.

Vitamin E

Vitamin E helps maintain the tissues in your body, such as your liver, skin and eyes. It also prevents the pollution in the air from causing damage to your lungs and works with the B vitamins to create red blood cells.

Vitamin E can be found in egg yolks, sardines, nuts, seeds, wheat germ, almonds, peanut butter and some oils.

Calcium

Calcium is essential for bone health. As a matter of fact, 99 percent of its role is to keep your bones and teeth strong, supporting skeletal structure and function. Calcium is also important for cell signaling, blood clotting, muscle contraction and nerve function.

Calcium can be found in dairy products, dark leafy greens (such as spinach and kale) and some fish (like sardines, salmon and rainbow trout).

Magnesium

Magnesium helps develop and maintain bones, maintain normal nerve and muscle function, support a healthy immune system and maintain a steady heartbeat. It also helps regulate blood glucose levels and aid in the production of energy and protein.

Magnesium can be found in nuts, seeds, beans, whole grains, milk, bananas, dried apricots, avocados, halibut and other fish.

Potassium

Potassium helps maintain healthy blood pressure, reduce the effects of salt and maintain regular digestive and muscular functioning. It may also reduce the risk of recurrent kidney stones and possibly decrease bone loss.

Potassium can be found in tomato paste and puree, white beans, yogurt, leafy green vegetables, whole grains, seeds, nuts, soybeans, bananas, potatoes and fish (such as flounder, sardines, cod and salmon).

Regardless of what type of diet you’re following, be sure you’re getting sufficient amounts of these vitamins and minerals every day to avoid deficiency and keep your body healthy and functioning at its best.

If your specific diet doesn’t allow some of the food sources mentioned for a specific vitamin or mineral, talk about taking supplements with your doctor.