10 Tips For Healthier Living
When broken down into steps, developing healthier habits and making lifestyle changes can be made much more manageable.
The smallest action in the right direction can, over time lead to big results. The following are some simple ideas to help you get started or maintain your health and fitness over the coming year.
Take the stairs, go for a 30 min walk at lunchtime, get off a stop earlier, park your car across the parking lot, it all counts. Our bodies were made to move yet too often its treated as an optional rather than essential component of daily life.
2.Reduce or remove refined sugar and pre-packed processed food
Choose whole fresh organic produce whenever possible. Many processed foods have little to no nutritional value, contain additives and have been linked to obesity and hyperactivity in children. Limit exposure to the pesticides used and wash all produce before consuming even 'pre washed' products. Sea salt, lemon and white vinegar are great natural cleansers. 3.Just breathe
Deep purposeful breathing is one of the simplest tools you can use to become present, connected and energised. It has been recognised for centuries as a key component to mind body practices like yoga, tai chi and Pilates.
It can help to regulate the production of the stress hormone cortisol, which when raised for a prolonged period of time can contribute to weight gain.
Focus your attention on your breath:
Inhale deeply for 4 seconds
Hold the breath for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds and repeat at least 4 times
You can do this while standing, eyes open or closed it up to you. Ideally you’ll be sitting or lying in a comfortable position.
You can start or end your day this way. It also helps to practice it when you’re feeling particularly stressed or anxious. 4.Enjoy caffeine and alcohol in moderation
Caffeine can stay in your system for up to nine hours, so if you're sensitive to the effects it may be best to skip that mid-afternoon coffee.
Enjoy alcohol in moderation and avoid sugary drinks all together. Sugary drinks (concentrated fruit juices and sodas)are not hydrating and are a source of empty calories. For example; a 500ml bottle of Coca-Cola has as many calories as a bowl of homemade vegetable soup and none of the nutrition. 5.Lift weights
Ladies, lifting weights will not make you 'bulky', poor food choices make you bulky.
Strength training helps to build lean muscle which increases your resting metabolic rate so you burn more calories while at rest. It improves bone density particularly important as we age. Combine with high intensity cardio training for maximum health and aesthetic results. 6.Learn to read food labels
If you don't recognise an ingredient chances are your body won't either.
Be aware of anything calling itself 'natural' it's a generic term, cannot be certified and means little in reality. E numbers, synthetic colouring, emulsifiers, starches and syrups as a general rule are best avoided.
Items are listed in order of the quantity they appear, large – small. 7.Limit your exposure to toxins
Use glass instead of plastic food storage containers where possible.
Concerns have been raised over the safety of chemicals found in plastic food containers in particularly BisphenolA (BPA) which is thought can be toxic to our systems in large quantities.
You can buy BPA free plastic containers or wash and reuse glass containers helping both the planet and your health.
If drinking bottled water aim for a brand that uses glass. Try adding a pinch of sea/pink salt or a slice of lemon and lime to each 500ml.
Your body is two thirds water, water is involved in nearly all of your body's functions and as such must be treated as an essential nutrient.
9.Work with your bodies natural rhythm
Try go to sleep by 10.30pm. Our bodies are designed to rest between 10pm and 6am and getting to sleep by this time will greatly improve the quality of your sleep as well as lift energy levels for the day ahead.
Rest is a part of the programme. Schedule down time into your days and weeks to reset your body and mind.
Detoxifying baths are a great way to unknot tired muscles. Try adding a small handful of Magnesium Sulphate aka Epsom Salts, and Sodium Bicarbonate/Baking Soda with 10 drops of your favourite essential oil to your bath and relax.
Magnesium is an essential mineral that supports muscle, nerve and heart functions and can be absorbed through the skin. 🔸️🔸️🔸️ LEGAL AND MEDICAL DISCLAIMER This website contains general information about health, physical fitness, general medical conditions and treatments. The information is not advice, and should not be treated as such. Any assertions or recommendations are undertaken at the users own risk. Please consult your doctor before undertaking a new exercise or diet regime.