Top 10 Health Tips
It can be hard
to make the healthy choices. We get that. From the instant gratification of
cheap fast food to the procrastination and excusing mentality of “Maybe
tomorrow” and “I’m not feeling it today,” to the busy business of careerists
and family obligations, there are a number of things that get in the way of the
living the healthy lifestyle you’ve entertained for a good portion of your
life. That’s right, we see you liking those quick morning workout routines and
healthy recipes on social media. We know you drive by the gym and humour the
idea of signing up. We know you want your doctor to stop nagging you. But, man,
does being healthy have to be such a chore?
We decided to
make a list of the top ten health tips to help each and every one of you
transform into the healthier, better version of yourself. If you follow these
guidelines, the road to becoming healthy may be smooth and relatively painless
(soreness from working out not included; bonus: that soreness if proof your
muscles are building themselves up, proof that the progress is real!).
Get eight hours of sleep a night- While you sleep, your body repairs itself
against the stress you put it through in a regular day, both physical and
mental stress. Being well rested is proven to boost your immune system as those
who sleep less are more susceptible to sickness. During sleep, the brain also
processes all the information of the day, filtering between transitive memories
that can be dismissed to storing short-term and long-term information for
easier recall. The more you sleep, the more you retain! Sleep also makes you
feel generally better, and allows for clearer thinking, enabling you to work
and play more efficiently!
Consume two and a half cups of vegetables daily – Veggies boost your immune system and generally reduce the risk for diabetes. Loaded with necessary vitamins, minerals, and nutrients, your body will be able have increased functions such as digestive ability, cognitive function, and cell damage repair while decreasing the risk and onset of various illnesses. These benefits, of course, depend on which vegetables you regularly consume.
Drink more water – Our bodies are 60 percent water, and daily functions in our body
require that much water as you may have guessed. What you probably didn’t know
is that water helps regulate body temperature, clears our skin by flushing out
toxins, fights sickness, and boosts cognitive function. A suggested daily
intake of water is between 10 to 16 cups depending on weight (the more you
weigh the more you drink), exercise level (drink more with increased levels of
exercise), age (as you get older you need to drink more), and gender (men
should drink more on average). Another suggestion is half your body weight in
ounces. For example, if you weigh 130 pounds, you should drink 65 fluid ounces
of water at a minimum.
Exercise daily – Exercise improves your mood and boosts your energy levels; it’s a natural antidepressant and stress reliever and just so happens to lead to physical fitness while improving quality of sleep. To maintain a healthy weight and figure, you should aim for a baseline of thirty minutes a day. Don’t be afraid to up the amount of time you spend working out. The more you work out, the more you stand to gain.
Replace white breads and grains with whole-grain – Refined grains like the ones used to make white
bread and bread products have had most of their nutrients stripped from them.
Whole grains are a better fiber source and contain magnesium, potassium and
selenium, and are also more filling, enabling you to eat less than your
standard white bread but still give you that satisfying “I’m full” feeling.
Curb your sweet tooth by eating fruit – This is a pretty straight-forward tip: when your late-night cravings for sugar pounce upon you unexpectedly, simply reach for the fruit first. More times than not this will satisfy your desire for something sweet because fruit is naturally high in sugars (good sugars, to boot!). It’s the best of both worlds really: you get to satisfy that hankering without killing the calorie count.
Pay attention, portion control – When your protein covers over half of your
plate, it’s time to cut that portion in half! Fill the newly found space on
your plate with vegetables or fruit. Avoid overloading on carbs and
calorie-heavy sides like baked potatoes (fixings included), too, and always be
mindful of what you’re eating, the nutritional content and why you’re eating.
If you eat simply because it’s a mindless activity or you’re feeling
particularly emotional, it’s best to cut those habits in favour of overall
health.
Mix up your mixers with water – Plan to go out drinking with the squad? While it’s ideal you may want to abstain from the empty calories and avoid alcohol altogether, it may not be the most sociable trick. What you can do, however, is add a glass of water between every alcoholic beverage you consume. Add a slice of fruit with it for flavor, order fizzy water, even get it in a martini glass if you fear feeling out of place during cocktail hour. This trick will help you combat snacking at the bar and keep those liquid calories from stacking up.
Spice up meals – Spices raise body temperature and increase satiety (that is, make you
feel fuller while you eat less). Hot peppers in particular are known to
increase your metabolism – the rate at which your body burns energy; the higher
you have, the more you burn, which is great for all those extra calories.
Spices also contain antioxidants and anti-inflammatory properties that may even
aid in cancer treatment.
Don’t wait – add weight! – Pound for pound, muscle weighs more than fat, so it might sound counterproductive to add weights to your workout routine if your goals is to drop pounds. Women in particular also fear getting fat. The truth is that building muscle in the way that bodybuilders do usually occurs as existing fat is being burned off, while bulking up occurs when muscle builds up over existing fat. If you cut calories in your diet while supplementing a cardio workout with weight, you will primarily burn fat and slim down.
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