The essence to long life and overall healthy wellbeing is taking care of your body and mind.
There is a lot of confusion when it comes to health and nutrition. It doesn’t take much research to find that qualified experts have differing opinions, which makes it challenging to figure out what are the best ways to optimize your health.
However, regardless of all the differences, research does support several wellness tips.
Next the quintessential challenge can be finding the time and putting a priority on your wellbeing. While it can be difficult to find the time needed, it will continually be crucial for you to make adjustments and decisions that will have a positive impact on your health.
Whether that’s booking your yearly appointment with your primary care physician or making changes to your lifestyle, it’s important to get things implemented.
We will take a look at the things you MUST do to today to maintain a good health for your body and mind.
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Now let’s dive and find out what you MUST do to maintain a healthy lifestyle…
Eat A Healthy Diet
The foundation of good health is a nutritious diet. Eating a variety of healthy foods provides your body with the nutrients it needs to function properly.
Eating healthy foods should be a priority for anyone looking to improve their health. There are a number of foods that research has shown will help lose weight and help reduce risk for several health conditions.
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Here is a list of health foods you should consistently have in your diet that are backed by research:
- Nuts and seeds – They are very nutritious because they are packed with protein, fiber, and a variety of vitamins according to the USDA (U.S. Department of Agriculture). Also, according to PubMed Central research shows they may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
- Fatty Fish – An excellent source of healthy fat according to the USDA along with providing high-quality protein that is packed with anti-inflammatory omega-3 fatty acids and many other nutrients. Research shows people regularly eat fish have a lower risk of heart disease, dementia, and inflammatory bowel disease.
- Fruits and Vegetables – People who eat more vegetables and fruits tend to live longer according to research, along with having a reduced risk for heart disease, obesity, and other illnesses
- Adequate Protein – Provides the raw materials your body needs to create new cells and tissues. Essential for optimum healthiness, because it helps maintain moderate body weight and also may diminish cravings and late nigh sacking urges.
- Use Extra Virgin Olive Oil – A healthy vegetable oil that has anti-inflammatory properties and is packed with heart-healthy monounsaturated fats and powerful antioxidants. Also people who consume olive oil on a regular basis have a lower risk for cardiovascular diseases according to research.
- Use Plenty of Herbs and Spices – They provide several health benefits along with providing great flavors to your food. A few examples of spices that may improve your overall health include, ginger and turmeric. Both have potent anti-inflammatory and antioxidant effects.
Eating fruits, vegetables, nuts, seeds, adequate proteins, extra virgin olive oil, along with herbs and spices can help fuel your body with all the nutrients it needs while keeping calories in check.
Take aim to fill half of each meal with fruits and vegetables and opt for healthier snacks such as nuts or yogurt instead of processed snacks like chips or candy bars.
Eating balanced meals throughout the day can also help keep your energy levels up and reduce cravings.
Regular physical activity is an important part of maintaining good health and fitness levels.
Exercise helps strengthen bones and muscles, reduces stress, improves cardiovascular health, promotes weight loss, increases energy levels, and even boosts moods!
So, how much should we be exercising?
Just 30 minutes of moderate exercise most days of the week is enough to reap many benefits for your health and wellbeing.
According to the current Physical Activity Guidelines for Americans they recommend at least 150 minutes of moderate aerobic activity per week to lower your risk of heart disease. Also in order to maintain a healthy weight they recommend at least 200 minutes of exercise per week.
Once you make the decision to get moving now you can look for these nine remarkable benefits of regular exercise. Increasing your activity can help you:
- Maintain a healthy weight – Exercising burns calories and help maintain a healthy weight.
- Control your appetite – Exercise will help lower your appetite post-workout along with decreasing food cravings.
- Boost brain power – As we get older, our brains begin to lose tissue. Exercise has been shown to slow this lose over time.
- Enhance heart health – Regular exercise helps to lower blood pressure and improve circulation.
- Enhance immune functioning – The healthier we are, the more likely we will overcome an illness quickly. Regular exercise helps boost immunoglobulins, which help us to fight infection and lowers our overall health risk.
- Boost up metabolism – Exercising regularly can increase lean muscle mass. Having this increased muscle mass increases your basal metabolic rate. This means you’ll burn more calories at rest—even when binge watching your favorite shows!
- Avoid injury – Regular exercise leads to stronger muscles. Stronger muscles make you less susceptible to common injuries that occur as we age, such as “pulling your back out.”
- Reduce cortisol levels – Research shows that regular exercise can decrease cortisol levels, which can promote healthier sleep as well as decreased stress levels.
- Enhance bone health – Regular weight-bearing exercise is proven to keep our bones stronger as we age. This can help to prevent osteoporosis and decrease age-related fractures.
Now you may ask, where to begin?
The first step is to make a plan. Once you get started you want to push yourself a little each week.
I recommend to make a goal as specific as possible. For example, “I will walk after breakfast for 10 minutes at least three days this week.” Or “I will lift weights for 30 minutes at 4 days a week.”
Write down your goal and re-evaluate it each week. This can help you remember where you’ve been and navigate where to go next.
Stress is ubiquitous and follows us everywhere. Stress not only affects your mental state but it can also take wreak havoc on our physical health to!
According to The American Institute of Stress is, “physical, mental, or emotional strain or tension.”
Learning how to manage stress effectively is key if you want to stay healthy both mentally and physically.
In order to help you manage your mental health condition and improve your quality of life the National Alliance On Mental Health recommends developing a personalized approach to reducing stress.
Some great stress relievers are:
- Practice meditation and relaxation by taking a few slow deep breaths, or take a break to refocus.
- Go for a walk and get some fresh air. It can give you a chance to think things through, and handle it later once you have calmed down.
- Set aside time for yourself by scheduling something that makes you feel good. This could be going to the movies, getting a massage or walking the dog.
- If it’s not urgent, sleep on it and respond tomorrow. This will help you see things more clearly and with a new perspective.
- Work out or do something active like go for a bike ride bike or join a dance class. Exercise is a great antidote for stress because it naturally produces stress-relieving hormones in your body and improves your overall physical health.
- Eat a healthy diet because it is the foundation for a healthy body and mind and helps stabilize your mood.
- Turn on some chill music or an inspirational podcast to help you deal with road rage.
- Avoid alcohol and drugs. They don’t actually reduce stress: in fact, it often increases stress.
- Take a break to pet the dog, hug a loved one or do something to help someone else.
Everyone experiences stress! There is healthy forms of stress that can help you focus and get things done. However when stress is frequent and intense, it can put pressure your body and make it difficult to operate.
Therefore finding effective ways to deal with stress is crucial to living well.
Fact: The human body comprises around 60% water.
Drinking plenty of water every day helps keep your body hydrated which keeps all systems running smoothly including digestion, metabolism and circulation!
It’s commonly recommended that you drink eight 8-ounce glasses of water per day (the 8×8 rule). This is easily doable by carrying a reusable water bottle with you wherever you go along with saving you money since buying bottled water adds up quickly over time!
Here are 4 evidence-based health benefits of drinking plenty of water:
- Affects energy levels and brain function
Studies reported in The Journal of Nutrition show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function. In a study in young men, Cambridge researchers found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.
- Helps boost physical performance
Your physical performance will suffer if you don’t stay hydrated. If you exercise rigorously where you break a sweat, staying hydrated will help you perform at a high level.
According research at Merrimack College, loosing only 2% of your body’s water content can have an evident effect and cause dehydration. This can also lead to lower motivation, increased levels of fatigue and alter your body’s ability to control temperature.
- Help alleviate constipation
Increasing hydration may help decrease constipation. Increasing fluid intake is often recommended and Mineral water may be a good beverage of choice if you have constipation.
Studies out of Germany revealed that mineral water is rich in magnesium and sodium which improves the frequency and consistency of bowel movements in individuals with constipation.
- May help prevent and treat headaches
There is some research that backs up that headaches are one of the most common symptoms of dehydration and that drinking water can help relieve individuals who experience frequent headaches.
A study conducted on over 100 men by Oxford Academic discovered that drinking an additional ~50 ounces of water per day resulted in substantial improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms.
Also 47% of the men who drank more water reported their headaches improved, while only 25% of the men in the control group reported this effect. However there are conflicting studies that disagree and researchers conclude studies are needed to verify the hypothesis that increasing hydration improves headache symptoms and reduces headache frequency.
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