The new year provides opportunities for transformation. It provides some additional motivation for starting new habits.
What new healthy habits did you choose this year?
To be inspired, here are four basic health tips that can change your life. Warning: They are very effective. Practicing one of them can even make a positive difference to your overall health!
4 health tips to help you change your life
1. Eat plant-based foods
In recent years, plant-based nutrition has rapidly become popular. Nuts, legumes, grains, vegetables and fruits are rich sources of vitamins, minerals, phytonutrients, antioxidants, healthy fats and fiber. Adding more of these ingredients to your diet can make your brain and body healthy.
When you eat more plant-based foods, you will crowd out harmful foods that are harmful to health, such as refined sugars and carbohydrates, unhealthy fats, and animal products rich in hormones and antibiotics. On the contrary, the healthy nutrients and fiber in plants can provide true nutrition.
Not surprisingly, plant-based foods promote health in corresponding ways, such as supporting healthy blood sugar and cholesterol levels, mood, energy, weight, cognitive and memory functions, as well as hormonal balance, optimal cellular and immune function, and heart Vascular disease health.
What are you waiting for? have fun! View the challenge as the challenge of finding a way to make the diet plant-centric.
Try new plant-powered recipes. Use healthy milkshakes stuffed with antioxidant-rich berries, green foods and plant protein instead of the early Danish. Pair the fiber-rich apple slices with delicious nut butters to replace the afternoon cookies or candy bar.
Once the ball rolls, you may feel better, which inspires you to continue along the road of factoryization.
2. Resume sleep
Adequate sleep is as important to your health and well-being as fresh air, water and food. Depriving yourself of your rights is not good or admirable.
Your brain and body need restorative sleep to play a key role while awake (such as temperature regulation, immune defense, hormonal balance and healthy appetite). Sleep helps repair and renew all cells in the body, and it gives the brain a chance to wash away the toxins that accumulate during the day. Deep, peaceful sleep is related to improving mood, improving brain and body health, and prolonging life.
On the contrary, lack of proper sleep will slowly destroy your health. It is related to decreased total blood flow to the brain, loss of concentration and willpower, and decreased cognition, mood and memory.
Experts recommend that adults sleep 7 to 9 hours. Please follow these tips to ensure that you get enough quality rest every night:
- Adhere to a consistent bedtime and wake-up time
- Make sure you have a comfortable room temperature
- Take steps to keep your bedroom dark
- Avoid drinking alcohol, because alcohol can interfere with your body’s deep sleep
- Avoid exercise and frequent meals before going to bed because they can stimulate the body
- Do not drink caffeinated beverages after noon
- Turn off digital devices a few hours before going to bed
- Exercising outdoors in the morning can help regulate melatonin at night
3. Move the body
Exercise is one of the best ways to keep your brain and body healthy.
Exercise has many benefits, including strengthening the cardiovascular system and helping to increase blood flow, which helps bring important nutrients to the brain and body. In turn, this can enhance brain function, thinking and mood, and help promote hormonal balance, calmness, healthy blood sugar levels, immune health, longevity and general health.
Exercise also helps build and strengthen muscles, support bone health, burn calories and maintain a healthy weight. It can even help you increase energy when tired.
If you sit a lot, don’t worry. Some exercise is better than nothing. Start with 15 minutes a day and use it as a basis. Find the sport you like!
For best benefit, walk quickly for 30 to 45 minutes 4 to 7 days a week. In addition, consider doing strength training twice a week to increase muscle mass, hormonal function and bone density.
If you have not adopted meditation practice, then it is time. In today’s world, all of us need to build a place of peace and happiness inside-to relieve stress.
Meditation can bring many benefits, including reducing anxiety, improving emotional balance, promoting better concentration and recall, strengthening impulse control, and enhancing self-awareness and friendliness.
If you are an energetic and active person, but not comfortable sitting, then exercise meditation (such as yoga, Tai Chi or Qigong) may be a good choice.
Some people may like to practice sitting meditation. One of them is that the meditator focuses on specific things, such as breathing, mantras, single objects, thoughts or sounds, while letting go of distracting thoughts.
The other is open. The meditator sits quietly, just bringing the inner consciousness into his/her thoughts, surrounding sounds, physical sensations and other senses.
Of course, many guided meditations are available through online applications. Also, check the local meditation course. Many are held online.
Like exercise, start with a short time of 5 to 10 minutes, and then gradually enter a longer time. Although any level of meditation is helpful, a recent study found that sitting for 20 minutes can help improve cognitive performance.
Transformation is a process
Transformation does not happen overnight, but gradually, just like the change of seasons. Remember, the small actions you take every day can increase overall health and well-being.
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The article Four Health Secrets That Change Your Life first appeared on the BrainMD Health Blog.