Some people sail effortlessly through their lives and make the right decisions. They know exactly what they should eat, they get up early in the morning to enjoy their morning run and dedicate eight hours to sleeping each night. If this is not your case, it may be useful for you to check which healthy habits could have a beneficial effect on your overall health and well-being.
Any change in one’s lifestyle is not easy, but getting rid of bad habits, and if it does not support your body and health, should be even better motivation to change it. Out of my experience, I know that many changes at once are not to be kept for a long time. Therefore I recommend to plan changes and get rid of bad habits slowly, step by step. Ideally, focus on one bad habit you would like to get rid of and focus on it for 4 to 6 weeks. This is usually the time when a healthy habit becomes part of everyday life. If you want to improve your lifestyle, choose one of these five healthy habits that can help you to reach it.
Early in bed, an early riser in the morning
Good quality sleep is one of the basic patterns that we should adhere to. It dramatically affects the quality of our lives and health. Sleeping six to seven hours each night can actually help you live longer, maintain a healthy weight and help you work better throughout the day. Do not stay up long and try to go to bed sooner. It is very beneficial if you set up regular pre-going to bed routines. For example, a hot bath, reading a book or writing a diary, just any activity that will calm you down before sleeping. Of course, the darkness and the bedroom full of fresh air are the keys to quality sleep. Also, new research shows something new – keeping one foot out of bed can help regulate body temperature more effectively. Finally, if you suffer from a lack of sleep, skipping early training can help you. Better plan to train later than to do it and cut your rest.
Don’t stress, be happy!
Stress is associated with strokes and heart attacks, so it’s essential to have a strategy to help you cope with stress. In stressful situations, counting to 10 works perfectly. This simple counting dramatically reduces stress and pressure in emotional explosions such as quarrels, etc. So before you erupt emotionally count to 10. Strong support in stress relief is yoga, meditation, and pilates. Personally, I use breathing techniques every day out of my smartwatch. It takes me only 3 minutes a day. It is simple, relaxed breathing, where the vibrations of my watch indicate the length of breath in and breath out. Another excellent stress reliever is listening to relaxation or meditation music. The more you realize how you react to stressful situations, the easier it will be for you to manage them.
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People working in the morning hours are more likely to continue to exercise regularly than those who are working shifts. Proper training as a daily ritual is crucial, but no need to even visit a gym to reach this goal. Walking, running or yoga training for at least 30 minutes can help reduce the risk of cancer, heart disease and even type 2 diabetes. Regardless of the day time you work, it is essential to practice at least 30 minutes at a moderate intensity. However, if you train with a lower intensity, you have to increase the length of the training to achieve the same result.
There is no meat like the meat
The building blocks of our body are, of course, proteins. They are part of muscle protein, but also to be found in enzymes, hormones or antibodies. Proteins must be taken in to compensate for the losses caused by our activity, whether it is training or regular daily activity. The most excellent source of protein intake is mostly meat. The vast majority of people are not concerned about its origin, and that is a big mistake. There is no meat like the other meat. Have a look at what kind of meat you buy. Is it a free chicken or a caged chicken? Realize that free chicken will have less fat and cholesterol than that out of the cage, as it is more moving within its life than the chicken that lives in the cage. A similar motion rule can also be used for other types of meat, whether fish or beef.
Fruit and vegetable always around
We need to realize the importance of eating vegetables and fruits for us. These foods mostly have a high share of antioxidants and fiber. Not to mention vitamins and minerals. According to a recent study, fruit and vegetables can reduce the risk of cancer and heart disease by as much as 50 percent. We should eat at least 400 grams of fruit and vegetables a day. It does not matter what form – whether fresh or as a puree in a smoothie or cooked.
So what would you say to implement into your everyday life some healthier habits? It does not have to be any of mine, be creative. Believe or not, any change to a better lifestyle will ultimately help you live better, healthier, happier and longer.