Who said taking care of your health was complicated? With a few minutes each day and a little planning, you can make a huge difference and feel better quickly: more energy, better digestion, better sleep, a greater sense of mental clarity, a stronger immune system, and effortless weight loss. Once you’ve read this article, pick one lifestyle change and start implementing. Enjoy!
Several times during the day, do breathwork. Begin by sitting up straight and exhaling deeply through pursed lips. Then take three deep, gentle breaths through the nose. Try to make your exhales longer twice as long as your inhales to relax your nervous system and get rid of carbon dioxide. Make sure your body rises and expands when breathing in so that your diaphragm moves downward. Push out all of the air out of your lungs when you exhale.
Deep breathing reduces stress levels, improves memory and concentration, gets rid of waste products, and sends more oxygen to the blood stream and thus to every organ, including your brain.
2. Shower your cells
Drink one glass of water as soon as you wake up to rehydrate your cells after the night. Drink two glasses 15 minutes before each meal.
Hydration is key if you want to feel your best. It delivers nutrients to cells, it lubricates your joints, it helps get rid of the waste, and it keeps your immune cells on the move, ready to face any virus. It’s important for clear skin. It also helps you think better: always keep in mind that your brain is mostly water!
3. Mind your eating
No eating on the run! Sit down, relax, eat slowly, and enjoy each bite. Be grateful for the food you have. Become aware of the smell, taste, texture, and appearance of the food you’re eating. Remove any source of distraction (TV, smart phone, radio, newspaper) and focus on your food.
Mindful eating is crucial for good digestion and keeps you full with less food. It can also help you free yourself from unhealthy habits around eating, such as binge eating.
Chew each bite at least 30 times before you swallow. Put your fork down between each bite.
Chewing makes it easier to swallow food, makes food more tasty, and is a tremendous help for digestion. When food is not chewed properly, it causes bloating, constipation, food reactions, and lowered energy levels. Chewing also prevents overeating.
5. Boost your nutrition
Add one more vegetable to each of your meals.
Vegetables are important sources of nutrients: fiber, vitamins, minerals, and phytonutrients. They are anti-inflammatory. They also allow you to feel full faster for less calories. If you eat more vegetables, you will eat less of everything else.
6. Stand up!
Every half hour of sitting time, stand up, stretch your body, flex your muscles, and take a few steps. Take your phone calls standing up.
Sitting for too long is harmful to your cells and can shorten your life. It makes dementia more likely and raises your risk of obesity, heart disease, diabetes, high blood pressure, osteoporosis, and cancer. Exercise doesn’t offset the harm done by too much sitting.
7. Get moving
Seize every movement opportunity. Take the stairs instead of the elevator. Go see your coworkers rather than phoning or sending a message. Park farther away in the parking lot. Do not use the drive-through. Volunteer for chores around the house.
Short bouts of physical activity increase blood flow, boost energy, and improve mood. They also help to maintain weight loss. Our bodies are made to move. When we don’t move regularly, bad things happen inside our bodies.
8. Clear the air
Open your windows at least 20 minutes per day to ventilate every room in your home. Ventilation helps maintain proper indoor air quality and eliminates viruses . Get rid of fragrances. Sources of fragrance include personal care products, perfumes, air fresheners, dryer sheets, cleaning products.
9. Go to bed
Make sleep a priority in your life. Dine early and lightly. Maintain a regular sleep-wake cycle. Go to bed at the same time every night. Get at least 7 hours of sleep every single night.
Sleep heals the body, boosts immunity, improves memory, clears waste, and helps with hormonal balance. Poor sleep is linked to higher body weight, poor appetite regulation, and increased inflammation.
Simple, right? But when was the last time you did any of those things?
Try one lifestyle change today and do it everyday.
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