Regardless of any new year plans you have set for yourself, you can implement your goals right now. In this article we are going to share 15 ways to help you become healthier.
1. Caffeine before noon
Drinking caffeine before noon can have several benefits for your health. Caffeine is a stimulant that can improve focus, alertness, and cognitive function, leading to increased productivity and motivation. However, consuming caffeine later in the day can interfere with sleep quality, leading to disrupted sleep patterns and daytime fatigue. By limiting caffeine intake to the morning, you can avoid these negative effects and promote better sleep
2. Walk 10,000 steps daily
Walking 10,000 steps a day can have numerous health benefits. It can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes, and aid in weight loss. Walking also strengthens bones, muscles, and joints, reducing the risk of injury and improving mobility.
Walking can boost mood and reduce stress levels by increasing the production of endorphins in the brain. Walking 10,000 steps is an achievable goal for most people and can be easily incorporated into daily routines by taking the stairs instead of the elevator, walking to work, or going for a leisurely stroll. Regularly hitting this step count can lead to significant improvements in overall health and well-being.
3. Be in nature
The great outdoors has always been a source of inspiration, wonder, and relaxation for many people. From the majestic mountains to the vast oceans, nature offers a wide array of breathtaking landscapes and sceneries that can truly captivate our senses. But also, spending time in nature goes beyond just appreciating its beauty, It has numerous benefits for our well-being, both physically and mentally.
Studies have shown that exposure to green and blue spaces, such as parks, forests, and bodies of water, has been linked to lower stress levels, better mood, and improved attention. Spending time in nature can also help reduce the risk of psychiatric disorders and alleviate symptoms of anxiety and depression. It's not just about feeling good, though. Spending time in nature can also have cognitive benefits, such as boosting creativity, problem-solving skills, and critical thinking.
Connecting with nature provides opportunities for recreation, leisure, spiritual fulfilment, personal development, social relations, and a sense of place. Whether it's hiking in the mountains, swimming in the ocean, or simply taking a walk in the park, being in nature can help us unwind, relax, and find inner peace. So, the next time you're feeling stressed or overwhelmed, consider taking a break and immersing yourself in nature. It doesn't have to be a grand adventure – even a short walk outside can do wonders for your well-being. Remember, spending time in nature is not just a luxury – it's a necessity for our physical, mental, and emotional health.
4. Drink 2 litres of water daily
Drinking 2 litres of water daily can have several health benefits. It can help to keep the body hydrated, which is essential for maintaining organ function, regulating body temperature, and aiding digestion. It can also help to flush out toxins from the body and prevent constipation. Additionally, drinking enough water can promote healthy skin, boost energy levels, and aid in weight loss by reducing appetite and increasing metabolism. Ensuring that you drink enough water throughout the day can be a simple yet effective way to improve your overall health and well-being.
5. Eat five vegetables daily
Let's debunk the five fruits and vegetables that lean more towards fruit because they are tastier and are higher in sugar and replace it with a health focus move. Having one or two vegetables with every meal makes this so much easier, and as well as being good for you, it will also improve your digestion due to the fibre meaning you will be fuller for longer, win, win.
6. Journal daily
Get rid of the noise from your mind and take care of your mental health. You can move everything thats on your mind both positive and negative and get it on the paper to clear some space for mindfulness thinking.
Sitting down having your carrots and hummus “we all need to practice journaling, before, during or after your work day its so important to write down any thoughts or feelings, negative or positive as it helps clear our minds to be more productive and positive, just ten minutes of sitting and journaling can improve mental well-being, track progress and growth, find inspiration and more”
7. Glute exercise
Glute exercises are not just for achieving a toned butt but also have numerous health benefits. Strong glutes can improve posture, reduce lower back pain, increase athletic performance, and prevent injuries. Glute exercises like squats, lunges, and hip thrusts not only target the glute muscles but also activate the core and leg muscles. This strengthens the entire lower body and improves overall stability and balance. In addition, glute exercises can also boost metabolism and aid in weight loss. Regularly incorporating glute exercises into your workout routine can lead to significant improvements in both physical health and appearance.
8. Eat a maximum of 24g of sugar
Anything over 24g of sugar is when disease starts and so the best thing to do is rid your home of all processed sugars or at least become aware of how much you are consuming because the stuff hides everywhere. In your tomato ketchup, in the pre-made pasta sauces, it sneaks into your tea and coffee 4 grams at a time, and it all adds up.
9. Vitamin S
The secret vitamin is the one you lack in when you are not around people. Vitamin S means socialising, whether with a family member, old friend or a stranger will increase serotonin in the body making you a happier healthier person, social interaction helps reduce the risk of dementia as it keeps your brain active and also allows you to confide in others if you are feeling low, instead of being alone.
10. Me time
When you are around others you have too much responsibility weighing you down, its good to be around other people and is very important for getting your daily vitamin S but me time is important too. We all have to be selfish at some point and put ourselves first. You can have some me time; listening to music, meditating or by going for a walk.
11. No processed foods
The easiest way to cut out processed foods is when you go shopping, make sure you buy things that have a maximum of five ingredients and if you don't recognise an ingredient it is likely a preservative or artificial ingredient added to the food to process it. Instead of eating takeaway food and ready meals you should always have nuts, dried fruits and popcorn in the cupboard for when hunger strikes. Eat little and often to prevent cravings.
12. Meditate
Life is always changing and sometimes keeping up with the next challenge is difficult. As we go through an array of emotions during each day such as feelings of anger, sadness, worry, and anxiety. It can feel impossible to find happiness. Self-esteem is often low, and for that, the negative thoughts come and the obsession with stress and poor sleep start.
Luckily there is a type of treatment that can help you with your emotions, and the daily stressors of life. This treatment is called Meditation but is also known as mindfulness. To practice meditation you do not have to be religious, you can simply use it to make yourself feel better.
The world is a hectic place where things are always happening and when you take part in meditation or mindfulness it will help you to forget about the things going on around you and live in the moment. Mindfulness is a practice that if you do often you can become very good at and there are many benefits to your health and here are some results you could expect.
The reason mindfulness is so powerful is that every emotion that we feel comes from the breathe. For example, when you are angry you maintain the anger with your breathing pattern. In our minds, we know what things will trigger us. If you have ever seen someone having a panic attack, it is usually triggered by an event that causes worry for the person but the panic attack is maintained because of the irregular breathing. The person at that time is stuck in the cycle of anxiety and the only way to get out of it is to change the breathing pattern.
If you want to be in good mental health and want to feel happy more then you should practice mindfulness daily even for 5 minutes as it will prevent negative thoughts and will overall improve your focus and make you feel calm. Meditation is all about stillness and bringing the attention to the breathe. Breathing is an important and essential part of life, and it is something we usually take for granted. The process of breathing is a natural one, and it is extremely beneficial for our health and wellbeing. It helps us to oxygenate our bodies, which is necessary for our cells and organs to function properly. With proper breathing, we can improve our physical health, mental health, and emotional health.
Breathing can be used to help us relax and reduce stress. When we are stressed, our breathing can become shallow and rapid, which can lead to physical and mental tension. Taking a few minutes to focus on conscious breathing can help us to release this tension, allowing us to relax and feel more at ease. This can help us to feel more connected to ourselves, and to the world around us. Breathing can also be used to help us cope with pain and illness.
When we are in pain or feeling unwell, conscious breathing can help us to remain in the present moment, allowing us to stay focused on what is happening in our bodies. It can also help us to reduce the intensity of the pain or illness, allowing us to feel more comfortable. Breathing can also help us to foster happiness and joy. When we take a few moments to consciously focus on our breath, we can become more aware of the beauty of the present moment. Now that you know why meditation is a must for your mental health, let me show you below a quick guide to meditation.
Easy meditation for beginners
To start your meditation you will want to find a quiet place where you can sit down either cross-legged on the floor or by sitting upright on a chair with your feet on the floor. You can put your hands together or put them on your lap. Then you can begin breathing in through your nose for 3 seconds, hold the breath for 3 seconds, and then out through your mouth for 3 seconds.
After doing this a couple of times you will want to then close your eyes and continue breathing. This will help you to get rid of any negative thoughts and anything that is worrying you, making you feel anxious or depressed. After doing this for a few minutes you may feel a little bit dizzy or even tired, this is completely normal. Continue to breathe and remember that meditation is about being present in the moment. Whilst breathing you can think about certain parts of your body.
There are some things that can help with meditation, from a buddha ornament that reminds you to be mindful, to pure essential oils that will give you even more health benefits and will calm your mind linking your relaxation to a specific scent.
13. Practise gratitude
Sit in bed and talk to each other about everything we are grateful for, I.e food, good health, family, and the clothes on our back.
14. Visualisation
Visualizing is a powerful tool that can have significant benefits for our health and well-being. When we visualize, we create mental images of positive outcomes or experiences, which can help to reduce stress, anxiety, and depression. Visualizing can also improve focus, motivation, and confidence, which can lead to increased productivity and goal achievement. Additionally, visualizing can have physical benefits, such as reducing pain and improving athletic performance. By regularly practicing visualization, we can rewire our brains to focus on positive outcomes and experiences, leading to a more positive outlook on life and improved overall health. I visualise every night before bed, I take a few deep breaths then close my eyes and think about the future. Visualising images of what I want and how I can achieve it.
15. Screen free Sunday
Having a screen-free Sunday can be a great way to improve overall health and well-being. Constant exposure to screens can lead to eye strain, disrupted sleep patterns, and increased stress levels. Taking a break from screens can help to reduce these negative effects and promote relaxation. It can encourage physical activity and spending time outdoors, which can have numerous health benefits. A screen-free Sunday can also provide opportunities for socializing, bonding, and engaging in hobbies or activities that you enjoy. By disconnecting from screens for one day, you can recharge your mind and body, and start the new week feeling more refreshed and energised.
16. Read
Reading is a great way to improve overall health and well-being. It has been shown to reduce stress levels, improve cognitive function, and enhance empathy and emotional intelligence. Reading can also improve mental health by providing an escape from reality and promoting relaxation. Additionally, it can enhance creativity, problem-solving skills, and critical thinking abilities. Reading can also promote better sleep patterns and reduce symptoms of depression and anxiety.
It can even reduce the risk of cognitive decline and Alzheimer's disease in older adults. Reading is a simple yet effective way to improve both physical and mental health, and it's a great way to unwind and relax after a long day. So that is it our top tips on being a healthier you, doing all of these is difficult but if you can do at least 5 of them per day you will be on your way to improving your health.
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