The start of a new decade brings with it new resolutions to improve one’s life, including a healthier lifestyle. Here are 7 practical health tips to help you start off towards healthy living in 2021.
7 Daily Health Tips
1. Exercise daily: Just 10 minutes of exercise can make you feel more energetic. According to the National Health Service, being active can help improve physical and mental health and reduce the risk of heart disease, stroke, type 2 diabetes and some cancers. According to the Australian Health and Medical Research Institute, at least 60 minutes of physical activity a week can reduce the risk of developing heart disease by 30%. 2. Caffeine doesn’t make you feel sleepy: Studies have shown that regular caffeine consumption does not make you drowsy. This can encourage people who usually skip their morning coffee to consider adding a little caffeine to their day. 3. Cut down on alcohol consumption: Your blood pressure can rise when you drink alcohol. The U.S.
1. Drink more water
Did you know that dehydration is the biggest health hazard for your bones, joints, muscles, organs, and even your brain? To make sure you're drinking enough water, you just need to set a timer on your phone or set your device to remind you to drink water every half an hour. When you feel like you're getting dehydrated, drink an ice cold glass of water to bring you back to life. 2. Try eating more iron Not only is iron your body's most important nutrient, it also has many of the most powerful anti-aging properties. Try eating more iron-rich foods like spinach, red meat, lentils, almonds, and lentil powder to boost your energy and bring you more alertness and focus. 3.
2. Eat more leafy greens
These crunchy green leaves are an excellent source of a number of vitamins and minerals, and even antioxidants. These include vitamin A, vitamin C and vitamin K, all of which are great for reducing inflammation. Eat your greens, and leave the meat to someone else. 3. Avoid sugary drinks No one ever said that health should mean feeling sick after eating something. Sugar-laden drinks like soda and fruit juices are not good for your health. Sugar is not only the number one factor linked to heart disease, it’s also linked to other diseases like high blood pressure, diabetes and obesity. Drink water instead of soft drinks and juices. 4. Get a decent night’s sleep Everyone deserves a good night’s sleep. A proper night’s sleep involves more than just getting a good sleep every night.
3. Reduce sugar intake
The fat you put on your body is as important as the food you put in your body, says Shayna Rothschild, MD, the founder of the Skin Deep Cosmetics Database. Eat nutritious, fresh foods that are as close to nature as possible. If you are going to eat a sugar-laden food such as a brownie or a birthday cake, opt for a no-sugar-added version. 4. Drink more water Drinking water not only rehydrates you but it helps improve your mood. Even though you may not be able to drink an entire glass of water every time you wake up, you can drink plenty of water throughout the day. 5. Lighter food choices If you have an after dinner snack, use applesauce instead of butter or oil, says Savannah DeBruhl, RDN, CDN, the director of nutrition services at Ohio State University Wexner Medical Center.
4. Get more sleep
Sleep deficiency is a common ailment of many people and can lead to a whole host of health conditions, including weight gain, increased risk of various cancers and heart problems. 5. Shift work Shift work, where work is shifted throughout the day, has many negative effects on people. This includes less time to sleep at night, more time commuting and reduced productivity in the workplace. People who work on weekdays will be more affected by sleep deprivation than shift workers. 6. Let it burn Burn more fat by engaging in regular aerobic exercises. It's recommended that people should engage in 30 minutes of exercise five times a week. Stretching and flexibility exercises can also be beneficial to the health of your back and other muscles. 7.
5. Eat protein-rich foods
Protein, found mostly in meat, fish, eggs and dairy, are the most important macronutrients for healthy tissue growth and regeneration. They also provide nutrients such as magnesium, phosphorous, iron and calcium. It is also important to eat enough protein to meet the needs of your body, including those essential for muscles, heart, nerves and the like. According to studies, protein is the most efficient way of storing energy and keeping weight at bay. As the human body needs a constant supply of proteins to develop or repair tissues, it is best to start eating at least one gram of protein every two to three hours. To boost your consumption, have lean meats like chicken, steak or turkey and some low-fat cheeses. 4.
6. Get moving
Research has suggested that walking at a brisk pace for 30 minutes can add 12% to your lifespan. Aim to clock up at least 10,000 steps a day, and consider how much you need to increase your activity level to obtain the health benefits. Try a walking or running challenge. Or for a more manageable daily task, walk on the treadmill to the living room or kitchen. You’ll certainly improve your health and feel more energetic, and you might even be surprised how much you enjoy it! Also, there’s no time like the present to stop smoking. Stop smoking through a programme of support such as Good Thinking’s Stop Smoking Service. 5. Stay hydrated The winter months can prove a challenge for hydration and energy levels.
7. Eat more probiotics
Everyone knows that eating fruits and vegetables are good for you. But how many of us know that our gut bacteria may actually help us become healthier. According to Nutritional Advisor, the gut is a microbiome, or a super-organism made up of trillions of microscopic organisms. These living microorganisms interact with our immune system, which may hold the key to preventing health conditions. One of the best way to incorporate probiotics into your diet is to have a probiotic drink once a day. These supplements are often taken alongside a regular healthy diet. 6. Cut back on alcohol Alcohol is still a problem in America with 30 million adults suffering from alcoholism. This number is roughly the same as 30 years ago. One alcohol-related cause of death is cirrhosis of the liver.
Conclusion
The weather in February 2016 will certainly be a major variable in the seasons future. The rain will dry up and heat will take its place. During these intense winter months you can certainly spend more time indoors and less time in the gym or outdoors, so be sure to get outside to avoid the brutal cold. A new generation of fitness lovers will be making their way onto the market to keep everyone busy. Make sure to check the date on the products you are purchasing from the fitness industry as some have been recalled due to excessive lead in the manufacturing process.
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