These gentle pivots point our life in a wellness and prevention direction. An overwhelming body of scientific and medical literature supports the concept that daily habits and actions exert an enormous impact on short-term and long-term health and quality of life. I'm talking about the air we breathe, primarily indoor air. The water we drink and bathe in every day and the oils used in food preparation that we consume every day.

It doesn't have be overwhelming, gentle shifts in daily activities and choices when shopping can make a huge difference!

#3 Oils 

Healthy Oils: Olive Oil Avocado Oil and Coconut Oil

1. Healthy Oils - Olive, Avocado and Coconut
2. Less than ideal are - Canola and Vegetable Oils
3. Seriously unhealthy - Lard, Ghee and saturated fats like butter 

Oil is a fat, regardless of what kind you use. At 9 calories per gram, fats are more calorie-dense than carbohydrates or protein. Even healthier oils such as avocado and olive oil are still fats. Keep your fat intake between 25-35% of your total daily calories.

Olive oil has been proven to lower LDL (bad cholesterol) and raise HDL (good cholesterol) levels when used to replace saturated fats such as butter. It also contains beta carotene, vitamin A, E, D and K plus many more healthful nutrients. Research shows these nutrients have beneficial effects on almost every bodily function (Mayo Clinic). Pan frying uses a substantial amount of oil and higher heat for longer periods. Deep fat frying also uses a lot of oil at high heats. Pan searing and sautéing is a healthier option to frying. Ditch aluminum and teflon coated pans for cast iron cookware for healthy sauté and pan searing. Frying food in oil of any kind promotes free radicals. 

Avocado oil is a heart-healthy oil, high in oleic acid, which is an unsaturated fat. It contains vitamin E and also helps the body absorb other fat-soluble vitamins. Avocado oil is a good source of monounsaturated fat which has been linked to reducing LDL cholesterol and increasing HDL cholesterol

When you are using these oils for cooking, you need to think about flavor. Olive oil is well-known for its smooth, versatile flavor profile which goes with virtually everything. Fresh, nutty and pleasant, olive oil can dress up all kinds of foods, from garden-fresh veggies to hearty meats. Avocado oil brings a more grassy, mildly sweet avocado flavor, so it might not be right for every use.

Proponents of coconut oil say that it can help reduce your risk of Alzheimer’s Disease, improve heart health by lowering your risk of heart disease (because of its anti-inflammatory properties), and help balance your hormones. Studies have proven that coconut oil can even help boost your HDL or “good” cholesterol (compared to “bad” cholesterol, LDL). Coconut oil also has a similar medium-high smoke point to olive oil, so it’s not ideal for high-temperature cooking. However, many vegans like it as a substitute for butter in baked goods and meals.

#2 Water

The second cornerstone of wellness is the WATER we drink

Are you drinking tap water? Do you know what is in it?

If they let us drink it it must be safe right? We need water every single day. Should we focus on making sure the water we drink and bath in is clean? 

The U.S. tap water system is plagued by antiquated infrastructure and rampant pollution of source water, while out-of-date EPA regulations, often relying on archaic science, allow unsafe levels of toxic chemicals in drinking water.

Drinking water standards are often based on cost concerns and political considerations. Many of the 324 contaminates detected by local utilities’ tests are found at levels that may be legal under EPA’s Safe Drinking Water Act standards (last updated in 1999) - though they far exceed levels authoritative scientific studies have found to pose health risks. Water treatment facilities in many communities, especially rural areas, are outdated, overloaded or underfunded, as urgently needed investments in water infrastructure get postponed year after  year. 

Research water filtration systems and at the very least consider purchasing a high quality water pitcher that removes toxins

"We take about 20,000 breaths each day and spend 90% of our time indoors. Reducing exposure to substances in the environment around us that trigger allergy and asthma symptoms is important. Eliminating these indoor triggers is a great place to start.”

- Kenneth Mendez, CEO and President of the Asthma and Allergy Foundation of America

 #1 Air

Are you breathing polluted air in a city? What about allergens, mold spores or dust mites in your home? Like the lungs, homes need to be able to breathe to make sure that fresh air comes in and dirty air goes out. Air indoors can build up high levels of moisture, odors, gasses, dust, and other air pollutants. Look into a good air filter to circulate and clean your home air.

From the Good Housekeeping Institute here’s what the engineers have to say about air purification plus their top picks. ‘Using an air purifier can help make sure the air you breathe is cleaner, but not all air purifiers are created equal. That’s why the Lab experts at the Good Housekeeping Institute. dug deep into the research to find the best air purifiers on the market.’

Best overall home air purifier

Blue Pure 211+ air purifier {blue air brand} The brand is a standout for performance and reliability. It's designed to cover up to 540 square feet, which is the ideal size for a family room, master bedroom or large office. The best part? You'll barely notice it working since it's so quiet.

Best air purifier for allergies

 HEPA allergen remover air purifier {Honeywell}

This air purifier from Honeywell, another established brand in the home comfort space, comes in five different sizes that target rooms ranging from  75 square feet to extra large (465 square feet). This model, previously the brand's largest, claims to clean the air as often as five times an hour and remove up to 99.97% of super tiny airborne particles (including viruses). Since it's HEPA-certified it can remove fine particles and common allergens from the air.