How does one live a healthier tomorrow?
We are busy but health is important, without it we have nothing. You can start living a healthier life by making small changes right now.
Make an effort to reduce unneeded stress in your life. We know that stress can wreak havoc on our body. According to the Mayo Clinic
, “Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.”
Relaxation exercises such as deep breathing and meditation has been shown to reduce stress. Planning ahead rather than waiting to the last moment can also help. Simple things such as picking out an outfit the night before gives you one less thing to think about in the morning when we are often short of time. Anything you could possibly do the night before will help reduce morning stress.
Saying no can help reduce stress. This will allow you to focus on areas of your life that need attention.
When you are short of time and hungrey you may not make the best food choices. Most of us eat poorly because we do not plan ahead. Consider preparing meals and snacks that you can eat on the go if you have a busy day ahead of you, this will provide you with better choices when hunger strikes.
Ideas for healthy snacks
- 2 peeled hard boiled eggs provide protein and are easy to eat on the go.
- Make a salad with farro. Farro is a whole grain which is high in fiber and provides important nutrients. This choice is better than processed grains which have a tendency to cause insulin spikes.
- A small bag of almonds or rolled up turkey provides protein.
- Greek yogurt (read the labels, some brands have more sugar than others) and cheese string provides calcium.
- Kind Bars (My favorite are salted caramel) are filled with nuts. Each bar has 200 calories and makes a great substitute for a candy bar.
KIND Bars, Caramel Almond and Sea Salt, Gluten Free, 1.4 Ounce Bars, 12 Count
Look at food labels
You may be surprised how much sugar and salt are added into packaged foods. This is especially true of low fat foods, there is usually more sugar and or salt. I drink a lot of milk with my coffee, one day I measured it out. I was drinking 60 added calories each time I was drinking a cup of coffee. Avoid those high calorie coffee drinks. There are many caffeine-free herbal teas to choose from.
If you are trying to lose weight you may want to consider starting a food journal. Writing down what you are eating has been shown to make you more aware of what you are eating.
Drink more water as it helps reduce dehydration and constipation. In addition, drinking more water may help us lose weight.
Unplug from technology
Turn off the computer and television and read 10 minutes before going to bed, the bright lights stimulate the brain. Reading can help quiet the mind.
Dr. Renee from Ask Dr. Renee recommends getting at least 7 hours of sleep a night. She has a fitness tracker which helps her keep track of how many hours she has slept. Dr. Renee has also incorporated Apple Cider Vinegar tea (ACV/stevia and cinnamon) first thing in the morning and right before bed. She welcomes you to visit her website to hear about her weight loss transformation.
Try to avoid caffeine, alcohol, and exercise before going to bed. A night time ritual or routine can help settle your mind and reduce stress.
Is there someone you have been meaning to call but just have not made the time to do so? Maintaining healthy relationships can decrease stress. Laughing is also good for us, it can increase the feel good hormones.
Do you have any interests such as painting or a reading? There are plenty of clubs and organizations you can join.
Spend time with a pet
Take care of your skin
Removing makeup helps avoid clogged pores. Try to use a gentle cleanser. I use an oil cleanser
which does not strip my skin of natural oils that are needed to help protect our acid mantle.
Get a little more exercise
As you read this post are you sitting down? You probably are. Can you get up, lean over the table and lift your leg? Hold that leg up high and continue to read. It is doable, you just have to make the effort to do it. I am writing this post in that exact pose. The bottom line is that there are always ways to get exercise into your routine. Look here for some desk exercises
If you want to refrain from a strenuous exercise consider a walk which is a great way to get a little exercise in as well as quiet the mind.
Visit your doctor
and ensure you are getting the recommended screening tests such as a mammogram, PAP smear and colonoscopy. Also, make sure that you have a fair and reliable care centre like StarMed
to ensure that you get the best treatment should youu need urgent care.
Know your risk of heart disease. According to Dr. Irina Staicu,“For every women that dies from breast cancer there are six that die
from heart disease”
If you are short of time and have health concerns consider seeing My Doctor Friend
via the internet.
What are your tips for staying healthy?