By: Ariel Rotenberg
Today everyone is talking about a healthy lifestyle, so I am attaching a number of recommendations on how to start here and now. At first I will explain some rules and then I will elaborate.
Create a balanced meal plan that includes proteins, carbohydrates, fats, vitamins and minerals. All are essential to your body's health needs. Focus on whole and fresh foods and increase your daily consumption of vegetables, colorful vegetables and fruits.
Make home cooking your main diet, so you can be responsible for what exactly goes into your food. Plan your meals (and those around you) in advance and do your shopping at the supermarket for the weekend so that you are armed with healthy products during the week.
Pay attention to your body to recognize if your desire to eat is true hunger or just boredom, craving or even thirst. Make sure to be present when eating and not to be distracted by other things like a mobile phone, chew slowly, and really try to pay attention to the smell and taste of your food.
Keep to a regular meal schedule and try not to eat late and stop eating two to three hours before bed.
Avoid eating sugary or fatty foods and snacks of all kinds, instead eat yogurt, a handful of almonds and natural nuts or dried fruits.
Replace refined sugars with natural sugars, which come from fruits or green stevia. Season your food with various spices to replace the need for salt and sugar without giving up the taste.
Add quality nutritional supplements to your diet to help the body in its fight against free radicals, try the PureMagics nutritional supplement that includes astaxanthin (the king of antioxidants) and curcumin (a powerful anti-inflammatory).
Drinking a lot
Maintain the fluid balance in your body by drinking six to eight glasses of water a day (other drinks do not count). You don't need to be obsessed, since usually drinking to thirst is enough for most people to meet this threshold, but pay attention to your water consumption.
Start the morning with a glass of water, preferably warm, to calm the digestive system and hydrate the lymphatic system. Wait fifteen minutes after drinking to enjoy coffee, tea or other foods so your body has time to enjoy the cleansing benefits.
Buy a nice water bottle and remember to carry it with you when you're on the go. You can even choose one with bookmarks on the side, or other encouraging messages to help you meet your goal. If plain water feels too boring, consider adding citrus or mint to create a delicious and healthy taste.
Replace sugary drinks with water, fresh vegetable juice or green smoothies. Quite enjoy hot drinks without added sugar. If you are addicted to drinking coffee with sugar, start reducing the amount of sugar gradually, until you stop completely.
Finally, remember to replenish your fluid supply during training or in hot weather conditions. Pay attention to your sweat and urine output as markers for appropriate water intake.
The average healthy adult needs eight hours of good quality sleep each night, so make sleep a priority! It is important to create a comfortable and relaxing sleeping environment, focusing on maximizing comfort and minimizing distractions. (Yes, that means keeping your phone and other devices as far away from the bedroom as possible.)
Create a bedtime routine to relax: dim the lights, listen to soothing music, do gentle yoga or low-impact stretches.
Set a sleep schedule - try to get up at the same time every day, even on weekends, and keep a consistent bedtime. Make your bed a sleeping area only. Your brain needs to develop a mental connection in order to understand that your bed is only for sleeping.
Avoid prolonged or irregular napping, especially late in the day, as this messes up your internal clock. The best nap length is around 10-20 minutes.
Stop pressing the snooze button on your alarm clock! Every time you reset your clock you create confusion for your body, it no longer knows how to respond to the brain's signals to wake up after the alarm goes off.
Expose yourself to sunlight to maintain a healthy circadian rhythm. Going outside before noon for exposure to natural light is ideal.
Commit to daily physical activity. Physical activity initiates changes in the way energy is used which helps promote sound sleep. However, avoid intense exercise late in the evening, as your body will not have enough time to settle down before bed.
Try to eat dinner a few hours before bed and minimize fatty or spicy foods to avoid sleep disturbances due to nutrition.
Limit caffeine, alcohol and nicotine consumption later in the day. All of these are nervous system stimulants and remain high in the blood for hours.
Make sure you get at least 30 minutes of moderate exercise five times a week to reap the benefits associated with healthy living.
Find training and training styles that you really enjoy doing. The more enjoyable the exercise, the easier it will be to stick to it.
Focus on a combination of aerobics, strength training and stretching to maintain a healthy body system.
Regularly change up your workout routine with new exercises to keep your muscles challenged.
Exercise outside as often as you can to soak up the sunlight and give your lungs access to fresh air.
Schedule your workouts in advance. Make it an immutable schedule like any other important commitment, sticking to it means you're more likely to follow through on them.
If you can walk or bike to work instead of driving, do it. If you are traveling by public transport, get off one stop first. If you drive a private car to work, park further from the entrance.
Try to take the stairs as often as possible or if you work on a high floor get off the elevator a few floors below your floor and climb up.
If time permits, go for a walk on your lunch break. If possible, take active breaks from work at least once an hour. Walk around your office or stretch at your desk.
Find a training partner. Exercising with people who share your lifestyle goals can help you stay committed and accountable. You don't have to always train in person together, you can train in Zoom, or promise to send each other a sweaty selfie after training.
Daily self care
Your skin is the largest organ in your body, so take good care of these outer layers (it is recommended to use the range of natural care products from Estein). Shower or wipe sweat after training and don't forget to apply sunscreen (remember that the duration of protection provided by a new sunscreen is two hours).
Try a contrast shower! Alternate between hot and cold water while showering to improve circulation and circulation and tone the skin.
Take care of good oral hygiene. Brush your teeth twice a day, floss daily, and drink soda and juices through a straw to help prevent tooth decay.
Wash your hands regularly and properly, scrub vigorously with soap and water for at least 20 seconds.
Choose clothes made of natural fabrics. Make sure your workout clothes are comfortable to wear and allow your skin to breathe.
Incorporate small spa rituals into your daily routine. Take a hot bath with herbs or sea salt, do a hair mask, or self-massage your feet.
Create a healthier home by using items made from organic materials and replacing your chemical cleaners with less harmful products.
Open your windows regularly to let in some fresh air, and decorate your home with air-purifying plants.
Find time each day to do something you love, whether it's enjoying a favorite hobby, playing time with your pet, or talking to a dear friend - whatever makes you happy.
Digital detox, put your phone on airplane mode after 9 p.m., make your meal time gadget-free, and implement disconnected weekends.
Practice gratitude. Focusing on the positive things in your life that you are grateful for is a powerful technique to help you feel happier and improve your overall health.
Start a daily habit of taking a 15-minute break alone with yourself. Remove all distractions, release all thoughts, and just let your thoughts wander. If you start to feel dizzy, take deep breaths until the feeling passes.
Positive thinking habits. Our thoughts trigger neurochemical responses in our bodies and shape our deepest beliefs about ourselves and the world.
Clean up your mental diet. Spend less time on TV or people who drain your energy and focus on those who inspire and motivate you.
Enjoy a good laugh at least once a day. Watching a funny video can lift the mood instantly while improving immunity.
WARNING: The information provided on this page is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare professional for any questions or concerns you may have regarding your health or a specific medical condition. The content on this page is not intended to replace a one-on-one consultation with a healthcare practitioner nor does it guarantee treatment or the indication for treatment. Reliance on any information provided on this page is solely at your own risk. Please consult your healthcare provider before making any decisions about your health or treatment options.