Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized. [2] X Research source It also keeps you from drinking unhealthy beverages like soda and juice, which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later. Drinking hot water (aka tea) can help stimulate your digestive system. Hot water also helps your body naturally detoxify itself. Make sure the water is comfortably hot and won’t burn you.
Instead of two chocolate doughnuts and a coffee that’s more cream than anything else, opt for eggs, fruit, and for a beverage like skimmed milk, fresh orange juice, or tea. The healthier and filling your breakfast is, the more energized you’ll feel throughout the day. [4] X Research source
Remember that not all fats are bad for you. Good fats can be found in fish like salmon and tuna, avocados, nuts, and olive oil. These are essential to a well-balanced diet. Make an effort to eat regularly timed meals throughout your day. [7] X Expert Source Sari Eitches, MBE, MDSleep Specialist Expert Interview. 3 April 2020. However, avoid grazing all day.
Try not to eat 3 to 4 hours before you go to bed if you find that eating at night is causing you trouble sleeping. Snacking isn’t bad for you if you do it right. In fact, eating “constantly” can keep you from feeling deprived and going for that third piece of cheesecake when the cart rolls around. Just make sure it’s all in moderation. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
When you eat a vegetarian diet, base your meals around non-starchy vegetables rather than grains like pasta or rice. When you do eat grains, choose whole grains. Eat protein at every meal, such as eggs, low-fat dairy, beans, legumes, nuts, seeds, tofu, or other meat replacements. For example, you might eat scrambled egg whites with tomatoes and spinach in a whole grain tortilla for breakfast, black bean soup with a small side salad for lunch, Greek yogurt for a snack, and vegetable lasagna for dinner. A high-fiber diet is easily had without meat. Fiber has been shown to lower your cholesterol, control your blood sugar levels, improve your bowel health, and make you less likely to overeat. The recommended fiber intake is 30g a day for men and 21g for women; after the age of 50, this jumps up to 38g for men and 25g for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes. [9] X Research source
Fruits are technically simple sugars but can still be a healthy part of your diet. They’re full of vitamins and nutrients. Whenever possible, eat your fruits with the skin.
Food that stays on the shelves often has added sodium, words that end in -ose, and trans and saturated fats in the ingredient list. If you see these on the label (especially if they’re in high amounts), avoid them. You can find a healthier alternative elsewhere. It’s not worth it. Just because it says it has no trans fat doesn’t actually mean it has no trans fat. Negligible amounts can be legally ignored — so if you see hydrogenated vegetable oil on the list, you’ve found one of the masked culprits.
Don’t start taking any supplements without first talking to your doctor, especially if you’re taking medications. Keep in mind that taking supplements is not a replacement for a healthy diet.
For example, you may eat your last meal of the day at 8 PM, fast for 14–16 hours overnight, and enjoy your next meal between 10 AM and noon the next day. As another option, you might eat normally on Sunday, Tuesday, Thursday, and Saturday but restrict on Monday, Wednesday, and Friday. This diet is not right for everyone, especially people who have diabetes or hypoglycemia. Talk to your doctor before starting any new diet plans. There are many different apps you can download, such as Zero, to track your progress, journal about your experiences, and join a community of other people who are also intermittent fasting.
Exercising boosts your immune system too; even a change as minor as walking briskly for 20-30 minutes a day, five days a week can improve your immune system by increasing both your antibody and T-killer cell response. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Exercising is also one of the absolute best ways to sleep better at night[15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source —which can help you lose weight by keeping you from overeating. Read How to Get Fit for more details.
Being underweight isn’t a good thing either! Do not use any form of crash diet. There is no magic bullet for weight loss—and even if there were, starving your body of vital nutrients wouldn’t be it. A slow change in your eating habits is much safer and the long-term benefits for your physical health are greater. If you don’t want to go on a diet, read How to Lose Weight Just by Exercising. Just remember that only serious athletes are able to burn off enough calories to be able to enjoy massive indulgences—and even so, they tend not to because it’s hard on the body. Even if you do consume more calories than are recommended for you, be sure that they are nutritious; your heart, brain, muscles, bones, organs, and blood can’t run forever on empty calories.
What’s the answer? Cross-training. Not only does doing several different activities work all your muscles (which can help prevent injury), it also keeps you from getting bored. That’s the ultimate exercise killer! So include aerobic and strength training workouts in your routine. Your muscles will be glad you did.
What’s the answer? Cross-training. Not only does doing several different activities work all your muscles (which can help prevent injury), it also keeps you from getting bored. That’s the ultimate exercise killer! So include aerobic and strength training workouts in your routine. Your muscles will be glad you did.
First things first, stay hydrated. You should always be sipping water during your workouts. Getting dehydrated can lead to dizziness or headaches during your sweat session (or lack thereof). [18] X Research source Take breaks! It isn’t being lazy, it’s being healthy. You can’t go-go-go forever. After 30 minutes or so of exercise, grab your water bottle and lighten up. Your body needs a second to catch up. You’ll be able to go further in the long run.
Don’t have any ideas? Park a bit farther away from work, the mall entrance, or the grocery store. Ride a bike to work or school. Take the stairs. Walk the dog every day. Take lunch to the park. Bike to work or the local coffee shop. Little opportunities are everywhere.
To start this difficult step, focus on gratitude. When you start thinking about the bad thing swirling around you, stop. Cut it out. Think of two things you’re grateful for. Eventually, your mind will notice the pattern and stop the negativity before you have to consciously do it. [21] X Expert Source Sari Eitches, MBE, MDSleep Specialist Expert Interview. 3 April 2020.
Your happiness is invaluable, but so is your health. If you’re not healthy, you’re not fully happy. It’s when we’ve got our mind and body in top shape that we can attack everything else. If work, family, friends, a relationship, and money are wearing you down, making a small choice like opting for that whole wheat bagel instead of a hot pocket can build the foundation for a long-term difference in your health. Then, when the going gets tough, you’ll be ready to take on your challenges with a healthy body, mind, and conscience. [22] X Research source
Being emotionally healthy (and happy) is easier to attain when you focus on the steps of your journey as opposed to the destination. If you want to make it on Broadway, focus on getting your next audition. Then focus on becoming equity, then focus on moving, etc. Now will always come before the future—focus on them in order!
A very healthy way of managing stress is doing yoga. If that doesn’t sound appealing, how about meditating? No? Then simply make sure to take ten minutes out of your day to just power down. Sit with yourself and just breathe. Make a point to get centered every day. When you feel stressed, do breathing exercises or breathe deeply to calm yourself and relax your body. [24] X Research source For example, try breathing in for 5 seconds, holding your breath for 7 seconds, and slowly exhaling for 8 seconds.
Not sure how to recognize a toxic friend? How to end a toxic friendship? We’ve got you covered. Spending time with your friends can improve your life. Be social as often as possible with the people who enrich your life.
Start by creating a to-do list. A calendar or planner is a good idea, too. And remember: think small. Attack a few small things to get you going. You’ll get on a roll before you even realize it. Incorporate learning into your day so that you’re always learning something new. This will help prevent cognitive decline.
This goes for exercise too. If you do the same thing over and over, your muscles get used to it, you get bored, and you end up plateauing. So instead of pounding the pavement on Wednesday, go hit the pool. You’re not being lazy—you’re being logical.
Once you have worked on yourself, you should work on your approach to interpersonal relationships. Learn how to recognize a manipulative or controlling relationship and, if necessary, deal with emotional abuse so that you can have a healthy relationship.
Start a creative hobby or take a class. Enjoy the arts with friends.
Traveling is often difficult if you’re living on a budget. If this is the case for you, try going on a day trip or a short road trip.
It’s okay to have a different routine on certain days if that’s what you need to do for your life. Try out different routines until you find one that works for you.
Have Safer Sex Stop Binge Drinking Quit Drinking without Alcoholics Anonymous Quit Smoking Beat Drug Addiction Things like wearing a helmet when riding a bicycle and wearing your seatbelt when in your car. These things are easy to do. While they are definitely daunting, they’re doable. Often if one of these is accomplished, other things seem much easier and will fall into place. If you already don’t engage in risky behavior, congratulations!
Here’s something concrete for you: aim for 150 minutes of aerobic activity every week (or 75 minutes of vigorous activity) and strength training twice a week. [28] X Research source Even mowing the lawn counts!
On top of that, a study conducted by The American Journal of Clinical Nutrition demonstrated that men who slept for 4 hours consumed 500 more calories than they did after sleeping for 8 hours. [30] X Research source If you’re looking for an easy diet, here it is! Try taking 400 mg of a magnesium supplement to help you relax and get a restful night of sleep. Read How to Sleep Better for tips.
When you cook, avoid using fatty oils and extra add-ons. Stick to olive oil instead of vegetable oil, butter, or margarine, and keep the extra salt and cheese to a minimum. If it doesn’t taste good without it, try cooking it differently!
When it comes to your mouth, floss, and brush your teeth and tongue after eating; food particles are often the cause of bad breath and gum disease. Visit your dentist regularly for cleanings and to catch any problems before they become serious.
If you can help it, try to get all your necessary vitamins and minerals from your diet. If you can’t naturally, supplements should only be used as a secondary measure. [31] X Research source And of course, talk to your doctor before you undergo any significant changes.
