Are you one of those people who resolve to be more consistent in your choices every new year? Let's face it - fitness and a healthy lifestyle are no coincidence. People who can achieve and maintain a healthy feel-good weight have very similar habits. These enable individuals to maintain a healthy lifestyle for many years. Remember, your attitude determines your success. So don't let old habits torpedo you. Start by integrating the following simple but important habits into your daily life for a happier and more productive life.
How do we make sure we keep our promises to ourselves and follow through with what we set out to do? Set yourself the following goals that will quickly make you healthier and fitter this year.
1. the morning ritual
Maybe you like to jog. Or you are more the type of person who likes to Enjoying yoga or meditation or a healthy breakfast with a cup of coffee or green tea. Although you may not feel like it, start your day with one of these habits. A mindful morning ritual will help you start the day in a positive and proactive way. It will also help reduce stress and mental fatigue and increase your productivity.
2. surround yourself with positive people
"You are the average of the 5 people you spend the most time with. And that determines YOUR FUTURE".said American entrepreneur Jim Ron. Numerous studies support this theory, which is why you'd better think about who you spend time with. So are you surrounded by people who motivate you to be better or those who are "stuck in old stories"?
If you want to be successful in a certain area, your goal should be to surround yourself with people who have been successful in those areas or are on their way to making something happen. But it is not only important for success to have positive people around you. Surround yourself with people who make you laugh.
Studies show that a smile has the power to relieve anxiety, reduce stress, strengthen relationships, boost the immune system and even reduce the risk of heart disease.
3. take time for sufficient exercise
Regular exercise not only boosts your physical health, but also creativity and cognitive skills. It is also an effective way to build stamina and strength. Physical activity, i.e. exercise, lifts your mood by increasing the production of endorphins, a hormone that acts as a natural antidepressant. Choose the type of exercise according to what you enjoy most and suits you best.
4. more organic, less junk food!
In some ancient cultures, the stomach was considered the centre of the body. In fact, the state of our health depends mainly on what we eat. And we do that through food. It is very important to pay attention to the entire digestive tract. To successfully ensure healthy digestion and thus immunity, choose carefully what you eat!
Entire studies have been devoted to the types of Probiotics and their effects on human health. The conclusion could be that probiotic supplements can improve our psycho-physical state. According to the National Center for Complementary and Integrative Health, probiotics can have different positive effects on the body, as well as probiotics can act in different ways
Besides probiotic food supplements, fermented foodswhich are rich in beneficial probiotic bacteria like Bacillus subtilis are also important vitamins (vitamin K2, vitamin B) and Omega-3 fatty acids recommended for the health of the digestive tract.
But this is not just about a good figure. A healthy and balanced diet is the key to a happier life, a stronger body and better health.
Do not start with a strict diet, because this will not lead you to what you are aiming for. It is really enough to strive for a quality diet, choose healthy and fresh foods, eat plenty of fruits and vegetables, drink enough water and get rid of bad eating habits.
5. reach for more vitamins!!!
There are more and more studies on the healing and beneficial effects of vitamin D. Can it help the body protect and strengthen itself? The answer to this question is yes, but it is important to consult a doctor about the right dosage so as not to overdo it.
The vitamin of sunlight, in combination with other vitamins, can help our body stay in shape and fight diseases and infections. Some studies say that sufficient Amounts of vitamin D in the body help us to be more resistant to colds and flu.
To get a sufficient amount of this hormone from the sun's rays, it would be ideal to expose as much of our skin as possible without a protection factor and for no more than 15 minutes a day. Unfortunately, it is not feasible at all times of the year, especially in winter. So it's good to keep the to compensate for deficiencies with food supplements.
Vitamin C, on the other hand, is considered a very powerful antioxidant that neutralises unstable compounds in your body (free radicals) that damage cells. Vitamin E, like vitamin D, is a fat-soluble antioxidant and is found in the body and is important for normal immune cell function. Zinc is less discussed as a nutrient, but its role in maintaining health and fitness is invaluable.
6 Hydration - So easy to implement, so often forgotten!
Water! Drink more water. Be especially careful when there are warmer temperatures but hydration is not a top priority for you. If you belong to the group of people who forget to drink a glass of water regularly during the day, download an app that reminds you from time to time.
Put a bottle of water on the table to drink during the day. Do everything you can not to forget this small but important measure. Also don't forget other healthy drinks like tea and especially green tea.
7. the skin as a mirror of health!
The skin is the largest organ of the human body. It is our shell that protects us from external influences, and if the "shell" is in good condition, there is a good chance that our body will be too. Therefore, it is important to care for and nourish the skin. However, sometimes undesirable situations and skin damage occur. What can we do in these situations? Some of the latest studies investigate the gut microbiota, which concluded that live bacteria are strong in the fight against infections and the restoration of a healthy epidermis.
One of the studies showed that the bacterium Bacillus subtilis has a positive effect on inflamed areas, nourishing, hydrating and "rejuvenating" the skin. And when it comes to skin care and regeneration, you still need to know that the antioxidant EGCG could promote the formation of new healthy and strong skin cells and protect the skin from harmful UV rays and hypoxia.
Detox from time to time prolongs life!
The detoxification of the organism or the liberation of the organism from harmful substances is like a big spring cleaning of the cells. The following help us natural antioxidants such as citrus fruits, green tea or green tea extract, i.e. EGCG. Studies have shown that flavonoids, polyphenols and catechins from green tea can protect the body from flu and colds as antioxidants. This tea is rich in chlorophyll and fibre and helps us to eliminate toxins from the body.
Now you have a clear plan of what they need and what you can implement. Look in the mirror and you will see the person whose health and happiness you are responsible for. Keep at it and don't disappoint this person!
Sources:
https://pubmed.ncbi.nlm.nih.gov/33233274/
https://pubmed.ncbi.nlm.nih.gov/33233274/
https://www.nccih.nih.gov/health/tips/things-to-know-about-omega-fatty-acids
https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
https://www.webmd.com/balance/features/give-your-body-boost-with-laughter#2
https://www.cdc.gov/heartdisease/facts.htm
https://www.medicalnewstoday.com/articles/326167#limiting-factors
