7 Secrets to Boosting health & vitality
If you want to make a difference to your health & vitality then there are a few simple steps you can follow to optimize your wellness. Take 5 minutes to read this guide and you’ll soon be on your way to feeling and looking healthier.
* Secret 1 – Eat well to feel well
* Secret 2 – Exercise smart
* Secret 3 – Maintain a healthy weight
* Secret 4 – Get enough ZZZZs
* Secret 5 – Supplements for extra security
* Secret 6 – water, the nutrient of life
* Secret 7 – Stress – realise the long term impacts
Secret 1 - Eat well to feel well
You really are what you eat. If you put junk foods into your body, then you’re going to feel sluggish and lack energy. Aim to eat a diet full of wholesome foods. Eating regularly is important for maintaining blood sugar levels to prevent energy crashes so aim to eat every 3-4 hrs. Each meal should consist of a source of protein and a complex carbohydrate. Aim for 1.8-2g per kg of bodyweight of each macronutrient. Protein helps to repair muscle tissue and will also keep you fuller for longer as it digests more slowly. Complex carbohydrates are essential for keeping your energy levels high throughout the day.
Eating fruits & vegetables is a must. They contain high levels of antioxidants to help the body fight off free radicals. They also contain lots of vitamins and a healthy dose of fibre. Try to eat a variety of fruits & vegetables and keep your diet as colorful as possible, the more vibrant foods like blueberries, red peppers & sweet potatoes are full of antioxidants. Processed food should be kept to a minimum and go fresh as much as possible. Canned foods are often loaded with sodium and other preservatives. You don’t have to get bored with your diet, healthy food can be very tasty, be adventurous with your recipes. If you crave your favourite cheat food, just have a little to satisfy your craving – remember everything in moderation.
Secret 2 – Exercise Smart
When you exercise you’re not only making your body look better but you’re getting healthier on the inside too. Be active every day and your body will thank you. This doesn’t necessarily mean being a die-hard gym rat, everyday activities such as playing sports, dancing or walking all help to keep you healthier. However participating in more intense exercise can definitely have benefits. Aerobic exercise is great for the heart and helps your body to deliver more oxygen to all parts of your body. Just 30 minutes every day of an activity which gets your heart pumping, such as running, biking or football, can make all the difference to your health. Exercise that builds strength, such as weight training, is also great for you. Not only will you increase muscle mass but you’ll increase your metabolic rate by burning more calories. This will help you to maintain a healthy weight as well as improving the appearance of your body.
Exercise releases endorphins which make you feel happier too and lower the risk of depression, as well as lowering health risks such as heart disease and high blood pressure. It’s also been shown to increase your energy levels too and help you sleep better. Studies have shown that exercise can help to reduce the risk of osteoporosis, which women are particularly prone to as they age, by keeping the bones strong. Pick a type of exercise, or variety, that you enjoy and you’ll be more likely to stick to a regular program.
Secret 3 - Maintain a healthy weight
Being overweight puts you at risk for many health problems, such as heart disease, stroke or diabetes. Maintaining a healthy weight is essential for a healthy lifestyle. A good way to assess your weight is using the Body Mass Index (BMI) which is a calculation based on height & weight. The normal range is 21-24, with 25-29 considered overweight and over 30 being classed as obese. Being within a healthy range reduces your risk of serious health problems. Being a healthy weight also helps you to feel more energetic and have the stamina to enjoy life to the fullest.
If you need to lose weight, following a healthy diet & exercise plan can help you to get there safely however you need to consider these changes as a lifestyle in order to maintain good health. Set yourself small goals every week and you’ll gradually see changes in not only how you look but also how you feel.
Secret 4 – Get enough ZZZZs
Getting enough sleep is important for health, however most of us aren’t getting the recommended 8 hours per night. During sleep your body repairs cells and not getting enough sleep can impact your health but also your performance, concentration and reaction times. These factors can affect your mental well-being and lack of sleep has been linked to depression. Feeling overtired can affect your daily life too by leaving you with a lack of motivation and can cause you to make unhealthy eating choices or result in lack of energy to exercise.
Try to keep a regular sleep schedule, even on weekends, by going to bed and rising at the same time. Keeping this regular pattern energizes you during the day and relaxes you at night. Stay away from coffee, or other stimulants, especially in the later part of the day. Keep your bedroom dark and relaxing and avoid TV or using the computer in this room. Try to avoid exercising too close to bedtime and, if you’re hungry, have a light snack but nothing too heavy. These simple tips can help you to maintain a healthy sleep habit and this will benefit your wellness on a daily basis.
Secret 5 – Supplements for extra security
Even when consuming a healthy diet there are no guarantees that you’re getting all the vitamins & minerals that your body needs. Much of today’s foods are over processed or nutrients lost in the transportation and packaging process. Even the way that foods are cooked can mean they lose a good portion of some vitamins. Also, lifestyle factors, such as stress, can result in some nutrients not being absorbed as effectively. A good multi-vitamin & mineral will be an extra safeguard to ensure you’re getting everything you need for optimal health. Many multi-vitamins also contain anti-oxidants which are vital for good health in the polluted & stressful world that many of us live in. Antioxidants help rid the body of free radicals which can harm every cell in your body and lead to serious ill health. Ideally, take a multivitamin formula that is more than once per day as your body can only absorb so much of certain vitamins.
Some other types of supplements can help to increase your health & vitality too. For instance, essential fatty acids are the “good fats” that have many functions in the body but can’t be made by the body so it’s important to obtain from supplements or food. Also protein supplements, such as powders, MRPS or amino acids, can help with muscle tissue repair and help you feel fuller and have a healthier diet.
Secret 6 – Water, the nutrient of life
Water is an essential but often overlooked nutrient. The body is made up of over 70% water and just about every process in the body happens with water. It’s been shown that even a 5% of body fluids can cause a 30% decrease in energy levels! Despite all this, many people don’t drink enough and are dehydrated. The flagging energy resulting from this is often just taken for granted as part of life when something so simple as carrying a water bottle round with you all day can prevent this. Not only can water increase energy but it flushes out toxins from the body and this can help to prevent disease by preventing toxins from building up. Also substituting water for high calorie drinks can lead to a decrease in body fat. Plus by flushing out the impurities in your body, water can help your skin look clearer and smoother. So you see there are cosmetic reasons as well as the health aspects of drinking enough.
The general guideline is to drink 8 glasses of water per day but this should vary depending on your activity level and your own weight. A good rule to follow is to check the colour of your urine, if it’s pale yellow then you’re hydrated but a darker colour is a sure sign of dehydration so you know you need to drink more.
Secret 7 – Stress and realising the long-term impacts
Life can be stressful. However the way you respond to the demands of daily life can determine whether you’re stressed or energized. Learning to identify your causes of stress and taking steps to manage them can help you to cope. Stress causes various reactions in the body, such as increasing blood flow and heart rate. These physical changes are designed to help you cope with stress, however if this happens on a regular basis, due to a high stress lifestyle, this can seriously impact your health. The long term effects of stress can lead to increased risk of heart disease, depression and weakened immune system. Negative emotions, such as anger and anxiety, can seriously impact your health too. We all get angry, anxious or sad from time to time however when toxic emotions arise on an almost daily basis, this is when the problems arise. You might not be able to completely get rid of negative emotions but you can learn to manage them and maintain a healthy, optimistic outlook.
Introduce techniques to control the stress. You may find relaxation techniques like meditation or yoga help. Or simply taking time for you to unwind at the end of the day. Other techniques for reducing stress are communicating with family & friends or even simply breathing correctly. When you feel stressed just take 5 minutes to inhale and exhale slowly through your nose. Whatever steps you take, you’ll be preventing stress from controlling your health.