Are you one of those people who resolve each new year to be more consistent in their decisions? Let's face it—fitness and a healthy lifestyle don't happen by accident. People who achieve and maintain a healthy weight have very similar habits. These habits enable individuals to maintain a healthy lifestyle for many years to come. Remember, your attitude determines your success. So don't let old habits torpedo you. Start by incorporating the following simple yet important habits into your daily routine for a happier and more productive life.
How do we manage to keep our promises to ourselves and follow through on what we set out to do? Set yourself the following goals that will help you quickly become healthier and fitter this year.
1. The morning ritual
Maybe you enjoy jogging. Or maybe you're more the type of person who enjoys yoga or meditation, or a healthy breakfast with a cup of coffee or green tea . Even if you don't feel like it, start your day with one of these habits. A mindful morning ritual will help you start the day positively and proactively. It also helps reduce stress and mental fatigue and increase your productivity.
2. Surround yourself with positive people
"You are the average of the five 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 should think carefully about who you spend time with. So, are you surrounded by people who motivate you to be better, or by those who are "stuck in old stories"?
If you want to be successful in a particular field, your goal should be to surround yourself with people who have been successful in those areas or are on their way to achieving something. But being around positive people isn't the only thing that's important for success. Surround yourself with people who make you laugh.
Studies show that smiling 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 promotes your physical health, but also boosts creativity and cognitive abilities. It's also an effective way to build endurance and strength. Physical activity, or exercise, boosts your mood by increasing the production of endorphins, a hormone that acts as a natural antidepressant. Choose the type of exercise based on what you enjoy most and what suits you best.
4. More organic, less junk food!
In some ancient cultures, the stomach was considered the center of the body. In fact, our health depends primarily on what we eat. And we do this through food. It's very important to take care of the entire digestive tract. To successfully ensure healthy digestion and thus immunity, choose what you eat carefully!
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 psychophysical state. According to the National Center for Complementary and Integrative Health, probiotics can have different positive effects on the body, and probiotics can also work in different ways.
In addition to probiotic supplements, fermented foods rich in beneficial probiotic bacteria such as Bacillus subtilis , important vitamins (vitamin K2, vitamin B), and omega-3 fatty acids are also recommended for digestive health. But this isn't just about looking good. A healthy, balanced diet is the key to a happier life, a stronger body, and better health. Don't start with a strict diet, as this won't get you where you're aiming for. It's really enough to make an effort to eat quality food, choose healthy, fresh foods, eat plenty of fruits and vegetables, drink enough water, and break free from bad eating habits.
5. Reach for more vitamins!!!
There are a growing number of 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's important to consult a doctor about the correct dosage to avoid overdoing it.
The vitamin found in sunlight, in combination with other vitamins, can help our bodies stay in shape and fight off illnesses and infections. Some studies suggest that adequate amounts of vitamin D in the body help us be more resistant to colds and flu.
To obtain sufficient amounts of this hormone from the sun's rays, the ideal would be to expose as much of our skin as possible without sun protection factor and for no more than 15 minutes a day. Unfortunately, this isn't feasible in every season, especially in winter. Therefore, it's a good idea to compensate for the deficiency with supplements .
Vitamin C, on the other hand, is considered a very powerful antioxidant that neutralizes unstable compounds in your body (free radicals) that damage cells. Vitamin E, like vitamin D, is a fat-soluble antioxidant and is found throughout the body and is important for the normal function of immune cells. 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 the weather is warmer and hydration isn't a priority for you. If you're one of those people who forget to drink a glass of water regularly during the day, download an app that will remind you from time to time. Keep a bottle of water on your table for drinking throughout the day. Do everything you can to remember this small but important measure. Don't forget other healthy beverages, like tea, especially green tea .
7. The skin as a mirror of health!
The skin is the largest organ in the human body. It's our covering, protecting us from external influences, and if the covering is in good condition, there's a good chance our body is too. Therefore, it's important to care for and nourish the skin. However, sometimes unwanted situations and skin damage occur. What can we do in these situations? Some of the latest studies examine the gut microbiota, which concluded that live bacteria are powerful in fighting infections and restoring a healthy epidermis .
One study 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 should also know that the antioxidant EGCG may promote the formation of new, healthy, and strong skin cells and protect the skin from harmful UV rays and hypoxia.
8. Detox from time to time prolongs life!
Detoxifying the body, or ridding it of toxins, is like a major spring cleaning of the cells. Natural antioxidants such as citrus fruits and valuable plant compounds help us with this. Studies have shown that antioxidants can protect the body against flu and colds.
Now you have a clear plan of what you need and what you can implement. Look in the mirror, and you'll see the person whose health and happiness you are responsible for. Stay with 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
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