One aspect to determine your life: your physical health. When it comes to physical health, eating well and working out are they keys of having a healthy lifestyle. What more important is choosing the right diet meal plan, from white rice to brown rice and hitting the gym five days a week. To make your healthy lifestyle going to the next level, you need to study more in details such as the meditation, flossing and sex frequency.
If you’re ready to live healthy, start with these 25 habits.
Meditation may seem like a passing trend, but that is one of the benefits are touted by the newly-popular practice. One of the best secrets to do is Om-ing, it takes 10-20 minutes daily to focus on yourself. This is one of the best way to longevity. “Meditation will help to relieve stress, sleep better, lower blood pressure, increase immunity and enhance cardiovascular function”, says Kerry Bajaj, a certified health coach at New York City’s Eleven Wellness Center. It will also make you feel much better because you are disconnected from all of life’s stimuli.
That most hard-working guys are deprived of sleep is no secret, but just because it’s normal doesn’t mean it’s okay. Sleep creates or interrupts a balanced lifestyle. All the time and effort you spend eating healthy and working out will not be as productive. If you don’t have seven or eight hours sleep a night, your physique would potentially be more difficult to sustain. It will not work to catch up on sleep during weekends either. Rochester University study indicates that insufficient sleep disrupts the capacity of our brains to flush toxins from the body and may affect brain function as a consequence. So, after a poor night’s sleep, when you wake up for work and you are unable to concentrate on something.
- Drink warm water with lemon
For the rest of the day, what you do in the morning sets the stage, which is why many experts recommend starting off with a big glass of water. To make it even better, toss a lemon in it.
- Drink tea
Only drink more tea, just do that. Aside from water, tea could be your body’s best beverage. Research published in the European Journal of Clinical Nutrition has shown that consuming green tea in a regular basis can improve memory and cognition in men. A host of other health-boosting benefits are also related to green tea, such as firing up the metabolism, reducing blood pressure, avoiding bad breath, boosting immunity and serving as an anti-inflammatory agent.
Not only floss will make your pearly whites healthier, but on a much deeper level, the practice will enhance your health. ” The bacteria in your mouth will invade the bloodstream and contribute to inflammation in the body if your gums get infected,” says Bajaj.
- Take probiotics
A balanced digestive system is also seen as the window to your general well being. Check-in with your stomach. One way to improve healthy gut bacteria and keep things going smoothly is by taking a daily dose of probiotics. ” In digestion, probiotics help to digest food in our body and good for our immunity”. says Bajaj.
- Warm up before workouts
Static stretching doesn’t do your body much before a workout. In fact, Stephen F. Austin State University research showed that exercisers who did static stretching before lifting had impaired strength relative to those who did a dynamic warm-up, A routine for muscle-warming that involves movements such as walking lunges and high skips. Before any kind of exercise, get in the habit of doing a dynamic warm up and you’ll not only improve your results but also helps to avoid from injury.
- Sweat with HIIT
High-intensity interval training (HIIT) will result in the same advantages as those you get from resistance training, according to studies from Liverpool John Moores University and the University of Birmingham, but you’ll spend a lot less time in the gym. While it is important to break a sweat of any kind, HIIT improves your health while battling heart disease, hypertension and diabetes.
- Avoid BPA
BPA stands for Bisphenol A, a chemical that is used, such as water bottles and food cans, to manufacture many different household items. In recent years, the health and human development effects of the compound have created quite a bit of controversy, and with good reason. Research has documented assocations between BPA exposure and reporductive disorders, diabetes and cardiovascular disease. Although proof on both sides of the debate is published by the FDA, it’s safer to be safe than sorry. Instead, buy typically-canned goods, such as tomatoes, in glass containers, and if you stick to plastic containers, look for 3 or 7 recycle code on the rim, which can be made with BPA.
- clean up your skincare regimen
Your skin is the largest organ in your body, so you have to take care of it like any other part of your body does. That implies regular application of sunscreen and being picky about the items you use. Bajaj advice, ” look at your hair and skin care products so you don’t put chemicals on your skin”. Scan the Sodium Lauryl Sulfate or Sodium Laureth Sulfate labels and throw away goods containing these compounds. Not only do sulphates eliminate the required moisture and protective barriers from your hair and skin, but they also become harmful when mixed with other ingredients commonly used in skincare products.
- Wear sunglasses
When it comes to shielding your skin from the sun’s damaging rays, slapping on sunscreen is extremely necessary. It is easy to forget, however, about shielding our eyes. Wearing sunglasses is the only way to do so. It can fend off sunburn, cataracts, and even skin cancer by remembering to put on your shades every day. Choose sunglasses with 99-100% UV absorption or UV 400, and maybe draw inspiration from the over sized shades of your girlfriend, the bigger the frames, the better the safety.
- Get more fiber
Fiber is a vital component of every balanced diet and we’ve all heard by now that it doesn’t just come from morning bowl of Wheaties. There’s a little fiber can’t do. A high-fibber diet will keep the body going smoothly for a really long time. Studies show that those who have increased their consumption actually live longer. What’s more a study published in Nutrition found that fiber can help to lose weight. It has been shown that fiber also regulates digestion, helps moderate inflammation, lowers blood pressure, cuts your risk of diabetes and lowers bad cholesterol.
- Go green at every meal
You’re cheating your body out of essential nutrients if you don’t have every something green on your plate at every meal. Antioxidant-packed dark leafy greens, according to the USDA, may be some of the best foods that prevent cancer. They also assist with weight management ad the digestive system is regulated. If you’re short on time, try adding a spirulina-like green powder. It is a type of blue-green algae rich in protein, omega-3 fatty acids, B vitamins, zinc, iron and beta-carotene.
- Have more sex
You don’t need anyone to tell you to have more sex, but it doesn’t hurt that research is pilling up about the benefits of getting busy. You can look and feel younger, reduce stress, boost immunity, improve sleep protect against prostate cancer, and improve cardiovascular health with regular time spent behind doors. What’s more, Duke University’s 25-years study found that the more sex, the more longer you’ll live.
- Weight yourself daily
According to research from University of Manchester, the simplest way to lose, monitor and maintain weight loss is to weigh yourself everyday. 975 men and women participated in the study, which was conducted in partnership with Withings, the French manufacture of connected health technology. Users who interacted the most with their smart scale lost the most weight. Equivalent of an extra 2.5 pounds for men and 2 pounds fir women over the span of a year.
- Strengthen your lower back
About 80 percent of adults experience low back pain at some point in their lifetimes, according ti the National Institute of Neurological Disorders and Stroke. The culprits and causes fall in one of two categories, a sedentary lifestyle or heavy use. Fortunately, exercising can alleviate these aches and pains. Try these 3 workouts to Bulletproof your lower back and prevent aches and pains. Not only will amplify your quality of life, but other exercises will become more easier as well.
- Fry and saute veggies in olive oil
This may seem nonsensical from a nutritional standpoint, but frying vegetables is better for you, according to a new study from the University if Granada. By cooking veggies in extra virgin olive oil (EVOO) you increase the presence of dietary phenols. These are the compounds said to ward off cancer, promote healthy aging and have antioxidant effects since they capture free radicals free before they can cause damage in your body, which can prevent diseases like diabetes and macular degneration later in in life. Boiling causes essential vitamins to leach out into the water.
- Stop yo-yo dieting
If the weekends are when you cut loose on your diet, drink more booze, and indulge in unhealthy habits, according to a study from the University of New South Wales, you’re really doing your gut a disservice (in more ways than one). Yo-yo dieting, researchers say, can throw off the 100 trillion microbial cells in your gut that control and affect your metabolism, immune function, and overall nutrition. It can cause gastrointestinal conditions such as inflammatory bowel disease and obesity, but these levels and diversity of bacteria are disrupted.
- Stop smoking cigs and hookah
According to a meta-analysis from the University of Pittsburgh Schools of Health Sciences, cigarettes increase your risk of heart disease (which accounts for 35 to 40 percent of all deaths related to smoking), emphysema, cancer, stroke, asthma, lung infections, and dementia, and hookah is no better.
Researchers boiled down 540 papers to 17 relevant studies in which they found that hookah smokers actually inhale a huge amount of toxicants. One hookah session delivers approximately 125 times the smoke, 25 times the tar, 2.5 times the nicotine, and 10 times the carbon monoxide when compared with a single cigarette.
- Use weekends to catch up on sleep
You were considered lazy to sleep in on the weekends when you were growing up, but research from the University of Chicago regards it as a sound investment in health. In the research, participants who were permitted to have extended sleep for two consecutive nights.
The insulin sensitivity of the volunteers decreased by 23 percent after the four-night sleep restriction, and their diabetes risk increased by 16 percent. But during the two nights of prolonged sleep, their insulin sensitivity and diabetes risk were restored to normal levels of sleep, effectively reversing the negative metabolic effect of too little sleep.
- Eat 7 servings of produce
Squeeze as many greens as you can into your meals and snacks: A 12-year study by University College London found that eating a mix of seven or more daily fruit and vegetable portions could reduce your chances of death by 42 percent from any cause.
More specifically, seven or more portions of fruits and veggies a day reduced the risk of death from cancer by 25 percent and 31 percent from cardiovascular disease. And a 16 percent reduction in mortality was linked to each additional serving of vegetables alone.
- Schedule weekly cheat meals
They can help reverse or even prevent any negative effects on metabolism, starvation, and energy expenditure when your hormones return to normal. In addition, she adds, the increased calories can also help increase thyroid function, boost metabolism further; so a scheduled cheat meal can actually help optimise the hormones of your body to prevent plateaus of weight loss and prevent chronic weight loss.
- Take a nap
That will not leave you in a fog or interfere with sleep later in the night, according to the National Sleep Foundation. According to materials from The National Institutes of Health, a cat nap can even reverse information overload and protect your brain from mental burnout and, according to a press release from the European Society of Cardiology, the midday nap even appears to lower blood pressure levels and decrease the number of medications needed in men and women with high blood pressure. Find the office empty and snooze away. Just make sure that you set an alarm.
- Eat a protein-packed breakfast
According to a study from the University of Missouri Health School of Medicine, a breakfast containing 35 g of protein helps prevent weight gain, lowers your daily intake of food, staves off hunger, and stabilises your glucose levels. Participants who ate high-protein breakfasts reduced their daily food intake by 400 calories and lost body fat (compared to those who ate moderately high-protein breakfasts). Those who ate morning meals with moderately high protein gained additional body fat. Try it for yourself by combining high-quality proteins such as milk, eggs, lean meats, and Greek yogurt.
- Stop working yourself to death
Sure, you want to impress your boss with a new job and pay your dues. But 41-48 hours a week instead of a “normal” 35-40 after a few years of working and you are looking at an increased risk of stroke of up to 10 percent. 49-54 hours a week logs? You are increasing your odds by 27%.