Here are our 7 essentials for a healthy lifestyle, exploring the realm of health with these simple yet effective tips.
This sounds like a basic concept but people don’t realize just how important water really is. In addition, you would not believe how many people are drinking less than 2 glasses of water day. Water is the resource your body needs above all else. It helps your body run at optimum performance, keeps your kidneys and by extension, your blood, clean, and helps your digestive tract run smoothly.
A good rule of thumb to follow is to have no less than 8 tall glasses of water a day. However, if you can make it a gallon more power to you. Another rule of thumb to determine how hydrated you are, is to make sure your urine is a “champagne” color.
According to experts, a sedentary person is classified as anyone who has 150 minutes or less of moderate exercise (walking) a week or 75 minutes or less of vigorous exercise (jogging/weightlifting). If you fall in either one of these categories, I’m sorry to tell you but you live a sedentary lifestyle.
Exercise is an imperative part of a healthy lifestyle. It releases nitric oxide into your blood, which improves blood flow and also releases natural anti-inflammatory chemicals throughout the body to eliminate fat and plaque in your blood vessels. A good rule of thumb for exercise is to exercise to the point of sweat.
3. Green Leafy Vegetables
How many of you neglect eating your veggies? Come on, be honest. Well the truth is you’re not even close to being alone. Not many people are avid eaters of the greens, but the reality is I would need a novel to write to you all the benefits of having a diet high in green leafy vegetables.
The chlorophyll in green leafy vegetables reduces carcinogens in the body and folate reduces cancer risk by 60%. The iron improves the quality of your blood and on and on and on. A good rule of thumb to follow is to add 3-5 tennis ball sized servings of vegetables to your daily meals.
I know this is a weird question, but how colorful are your meals? That’s right. The more colorful your plates are (food, not plate design) chances are the healthier they are. Adding blue, red, orange, and yellow colored fruits and vegetables to your diet will dramatically improve your overall health.
From blueberries to apples and bananas to oranges, the more color you can add the better off you’ll be. As a bonus, the quercetin in apples and antioxidants in berries will reduce your risk of cancer by a substantial amount. BONUS TIP: When eating fruits, do your best to eat the skins as this contains fiber that is extremely beneficial to your digestive health and nutrient absorption.
Nuts are one of the healthiest snacks you can possibly have. Instead of snacking on processed granola bars, add nuts to your diet and they will make you feel full and have the added bonus of giving you more energy. In addition, Brazil nuts, highest in selenium, have anti-cancerous properties.
So add almonds, walnuts, or Brazil nuts to your diet to really improve your day-to-day health. BONUS TIP: Combine nuts with chia or flax seeds to create complete proteins for your diet and give you a health boost.
6. Eat Breakfast
I know it’s cliché to say “breakfast is the most important meal of the day” but there is truth to these words. You need to fuel your body to get it ready for the day or you’re going to be tired for the entire day no matter how many coffees you drink.
When you wake up from sleeping all night, your body is craving nutrients and it is your job to get those nutrients into your body. Also, eating breakfast is an integral part of any diet weight loss diet because it starts your metabolism for the day.
After a long day of saving the world your body is worn down. It is of the upmost importance to get adequate sleep. There are numerous studies detailing the beneficial effects of good night’s sleep.
From repairing damaged muscles after exercise to aiding in weight loss to improving brain function, sleep is an essential part of a healthy lifestyle. Although, I know it’s hard, shoot for 7-8 hours of sleep when you can.