1. Enjoy de-stressing.
Experts recommend regular exercise, meditation and breathing techniques to reduce stress. But even something as simple — and enjoyable — as listening to soothing music, reading a good book, soaking in a hot tub or playing with your pet can help you relax.
That’s advice you should take to heart because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines and obesity.
Don’t have a lot of time? Don’t let that stress you out. As with exercise, even brief periods of relaxation are beneficial.
Spending even 10 minutes at a time doing something you enjoy can go a long way toward beating the stressors of everyday life. Just reading one chapter or taking your dog for a few laps around the block will help you feel calmer, more refreshed and more energized.
If you can’t take a full break from whatever you’re doing, try simply taking a few slow, deep breaths in that moment. When you slow down your breathing, it helps you relax. This relaxation response releases body chemicals that relieve stress and may improve immune function.
Deep breathing can also lower your resting heart rate. People with lower resting heart rates are typically in better physical condition than those with higher rates.
2. Put away the salt.
A saltshaker on the dining table makes it all too easy to consume excess salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and bring it out only when you’re cooking.
It’s also a good idea to taste your food before you salt it. You may find it doesn’t need more.
You can also try spicing up your food with lemon or lime juice, garlic, red pepper flakes, herbs or a salt-free seasoning blend. Stock your fridge and pantry with your favorite fresh and dried herbs so you’ll always have them on hand to flavor your foods..
3.Avoid ultra-processed foods
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.
Examples include:
- snack cakes
- fast food
- frozen meals
- packaged cookies
- chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
4.Nutrition
To get the nutrition you need, focus on eating healthy, unprocessed, whole foods in 2-3 meals a day. Learn what truly healthy whole foods are, not what are advertised as whole and healthy. Learn quick and easy recipes that make healthy cooking and meal preparation easier. Don’t neglect certain types of foods as many diets suggest (unless your doctor recommends it for a particular health problem). Instead, include healthy carbs, proteins and fats in each meal. Eat a high fiber diet with 3-4 servings of fruits and vegetables each day. Determine your portion size based on your caloric needs and lifestyle. Avoid snacking, which is bad for your metabolism. And stay hydrated. Save money and calories by drinking regular water rather than juices, colas and flavored waters that contain extra calories and unhealthy chemicals.
5.Drink more water
You may have heard of the saying to “drink 8 glasses of water a day”, yet not many may actually follow this, often choosing to count their total liquid intake instead – which usually includes sodas, coffee, and other beverages.
Your body isn’t made up of soft drinks and beers, however. Depending on age, about 60% of the human body is made up of water. There are numerous benefits of drinking more water – it helps us to control our calorie intake, energises our muscles, keeps our kidneys healthy, and hydrates the skin.
As you stay hydrated with water, you’ll also find yourself having fewer cravings for sugary or less healthy beverages.
