Everyone around is so busy – work, family, kids, social life, travel and what not! We hardly have time for ourselves and with such a busy life, we also wish to be healthy and fit.. However, The path to healthy living doesn’t involve sudden, drastic changes. Being healthy isn’t a one day job. It requires a proper routine with clean eating and a good lifestyle. I believe maintaining a proper routine is very important for a good living and a few healthy lifestyle tips can go a long way in improving your overall health and mental well-being. Sometimes it’s the small actions we add to our daily lives amidst other activities that make all the difference. To help you kickstart a healthier lifestyle without too much stress and effort, here are few simple habits to follow every day that can make a big difference…
Maintain a proper morning routine: Morning is the best time for starting off a healthy day. Start your day with a glass of water. It is a long known secret that drinking water (as soon as you get up) before eating anything in the morning is a good way to purify your internal system. This practice helps to flush off the toxins from our body, helps in weight loss, improves digestion, helps improve the skin glow. You can get more health benefits by having a glass of warm lemon water with honey (many benefits and also tastes good).
We know morning could be a hectic time with so many things to do but try taking time out for at least 15 minutes of morning exercise. People can burn more body fat when exercise is done empty stomach in the morning than when it’s done later in the day.
Skipping your breakfast is big No ! No!…. Breakfast should always be healthier, heavier, and its best to have your breakfast within the first hour of waking up. Go for plant-based breakfast. What I mean is, we don’t need to have only milk or eggs for a healthy breakfast. Try to include whole fruits, nuts, avocados to your breakfast. You can also prepare smoothies with fruits, veggies and dry fruits for easy and quick breakfast with loaded health benefits. You can then add protein-rich items like egg or sprouts with a whole wheat toast to your breakfast.
During The Day: At work, take the stairs and try to get up from your chair every hour – even a short walk outside during lunch or break will make you feel energized. Try to have proper lunch at the right time. Its good to have healthy snacks every three hours. Eating smaller meals in regular intervals will avoid blood-sugar highs and lows that can affect your mood and energy. Drink plenty of water during the day.
Proper nutrition and supplement: Aim to have at least 5 servings of fruits and vegetables in a day. Never miss your yearly routine checkup with your doctor as it can help you keep a track of your health and know about any deficiency in your body. You can take supplements like probiotics, fish oil, VitaminD as it has many benefits. However, getting all the required nutrients from natural sources is the best.
Drinking water: We already know the importance of drinking water but following few factors can help in more benefits. Try to sip water throughout the day, instead of chugging full glasses at a time. Drink water at room temperature or have warm water. Cold water slows digestion. It’s best to limit your water intake during mealtime. Its perfectly ok to take a few sips before, during and after your meal if you like, but be aware that your digestion is slow down if you drink too much water while eating. Also, avoid any kind of drinks half hour before and one hour after your full meal.
Cut down on sugar and refined carbs: The majority of refined carbs and sugars are found in- bread, pasta, crackers, cookies, muffins, cakes, boxed cereals, frozen treats, pretzels, soda and other sugar-sweetened beverages and candy. These refined carbohydrates cause rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat in your body. Look for whole-grain bread, baked goods, pasta, and snacks. Unless the ingredient list states “whole wheat,” assume it is made with refined wheat. It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc for a good health and body.
Walk or exercise: Exercise is one of the most important aspects of staying fit, healthy and you should try to be active for at least 30 minutes per day. Walking is one of the easiest and least expensive ways to stay active. Cardiovascular exercise helps to strengthen the heart and lungs, strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves blood circulation, and regular exercise can help combat depression, manage stress, weight loss, strengthen bones and muscles with many more benefits.
Dinner: Eat your dinner two hours before bed to promote uninterrupted sleep. It’s best to avoid eating after 8pm to avoid gaining weight. Your plate should include lots of fibrous carbohydrates, made up of one-third salad and one-third veggies. The other third should be your protein. Your fats may fall on top of your carbohydrate selections (as an olive oil or salad dressing, for instance) or be consumed within your protein selections. I recommend including a complex carbohydrate like brown rice, sweet potato, or squash with your evening meal.
Alone time: Spend some time alone, even if it is just 15 minutes, to breathe deeply, meditate, ponder, review your goals, or write in a journal to wind down before bed and collect your thoughts. Let go of your worries for a while and get back in touch with your body. Mental health is an important part of feeling fit and beautifully healthy
Good night sleep: Getting 7 to 8 hours of sleep every night is very important for overall health and also your skin. However, some people may require more or less sleep than others. Try to stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Oral care: Practicing good oral hygiene doesn’t just protect you from tooth decay and gum disease, but it also helps protect you from harmful oral bacteria that are linked to heart disease and pregnancy problems. So, brush your teeth at least twice a day, morning and night (20 minutes after a meal). Replace your toothbrush every 3 months for good.
“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen
What do you guys think of this post? Also, please feel free to suggest any point if I missed above. I would appreciate your comments and suggestions regarding this post.