By shaking your daily life and developing bad habits, you can rejuvenate, refresh your life and maintain your overall health. But that doesn’t mean you have to overhaul your entire life. Adopting just a few positive lifestyle changes can make a big difference and put you in a great place both mentally and physically. Instead, eat this! Health talked to an expert explaining the daily health habits you have to do and why.Read on — and don’t miss these to ensure your health and the health of others A sure sign that you already had a COVID..
A preventive cardiologist Cardiology of the entire heart Remind us to read all the ingredients of the food before buying. While it’s a good idea to focus on eating as much raw whole food as possible, packaged foods are often unavoidable.Learn to distinguish which packaged foods are super-processed Related to heart disease, Is huge. When reaching for processed foods, stick to foods made from whole grains (the first ingredient should start with “whole”), nuts and seeds, and try to limit highly refined products. please. Get in the habit of studying nutrition labeling. Notable points include the addition of sugar (women’s daily limit is 6 teaspoons or 25 grams per day!), Salt and saturated fats (even from sources such as coconut oil). .. On the other hand, we want to be high in minerals such as dietary fiber, omega 3 fatty acids, proteins, vitamins and potassium. “
Dr. Harkin said: “Many of us know that spending time in nature has been shown to improve mood, relieve stress and anxiety, and reduce fatigue. Improving cardiovascular health. People with access to green areas have lower levels of cortisol (stress hormone), blood pressure, and heart rate. All of this can reduce your risk of heart disease. If possible, aim for outdoor exercise such as family hiking, walking, and jogging. Other outdoor activities, such as sitting on the beach watching the waves, meditating in the park, or bathing in the forest, may also benefit. “
Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and National Media Spokesperson of the Academy of Nutrition and Nutrition emphasizes: “Our body is made up of 60% water, so it’s important to drink plenty of water every day. Many people struggle to get the recommended amount of water every day. Keeping it helps you stay focused, improve your mental and physical performance, and reduce fatigue.
- If you find yourself not drinking enough, consider setting a water alarm on your mobile phone or work computer every hour to remind you of drinking.
- Consider placing a water bottle or cup in your field of view. Put a glass of water in the nightstand and drink 1-2 glasses when you wake up. If you tend to commute, leave a few bottles of water in your car.
- If you tend to work in front of your computer or at your desk every day, place a cup or bottle on your work desk.
- Don’t you like the taste of water?
- Try adding citrus fruits such as lemons, limes, oranges and grapefruit slices to your water bottle.
- The grocery store shelves are full of frothy sparkling water.
- There are also flavored waters that you can drink and drops that you can add to the water to drink more yourself.
- Try it at different temperatures. It may be better to cool the water and drink. Keep it in the refrigerator or make the ice cubes readily available.
- Maybe you prefer hot drinks, so you can drink a variety of herbal teas all day long to rehydrate like peach tea, lemon tea, ginger tea.
- Eat more water-filled foods such as fruits and vegetables. Some fruits and vegetables contain up to 92% water.
- Alternatively, you can consume soup-based soups such as chicken noodle soup and vegetable soup, or large salads with plenty of greens and various vegetables. ”
Gabby Martin, Supervisor Bio recovery “It may sound different, but organizing old emails has a big mental health benefit. Organizing increases your mood and mental clarity, and throwing away old emails. It is known to take up less physical space. Recommended Do this at least monthly (or every other week if you receive a lot of email). The more consistent you are, the less you need to organize. increase.”
Martin said: “One of the most overlooked cleaning routines is to make a bed. It sounds horny, but it not only makes the bed look beautiful and clean, but also increases productivity and positivity. This makes the bed It’s a simple act of making. The morning you’re ready to work on that day. “
Nurses registered with Sean Marchese, MS, RN, Mesothelioma Center With a background in oncology clinical trials and over 15 years of direct patient care experience, “Sodium is contained in more foods than we are aware of. In the United States, we do it every day. They tend to eat more than 1,000 mg of sodium more than their body needs. Processed foods are the number one cause of excess sodium. Higher sodium content makes packaged foods taste better and lasts longer. Restaurants also sin by adding sodium, but cooking at home and relying on fresh herbs and spices is a great way to cut. Regain salt, risk high blood pressure and heart disease. I will reduce it. ”
Dr. Callanral A member of the Schweiger Dermatology Group in Hackensack, NJ, said: Basic skin care regimens include sunscreen, mild cleansers, moisturizers, and topical retinoids. Sunscreens are known to prevent and reduce skin cancer. As a side effect, it also reduces the risk of sunburn damage that contributes to photoaging. Wide spectrum daily SPF30 + should be applied to face and neck. Not everyone needs to exfoliate, but you should use a gentle cleanser. A gentle cleanser removes oils, dirt and debris from the skin. This allows the product to be well absorbed by the skin. Our skin loses water every day. It is important to recover some of that water. Moisturizers help keep your skin beautiful and soft. Finally, topical retinoids on the face and neck are the preferred aging secrets. Eat retinoid-stimulated collagen production, brighten brown spots and increase cell turnover. Using small amounts of topical retinoids 3-7 times a week can reduce the risk of developing fine lines and crepe skin. This is a basic skin care routine suitable for all skin types. “
“Many people eat small amounts of protein throughout the day and tend to eat most at dinner, but they try to increase their intake of protein-rich foods throughout the day,” Ehsani said. It’s better to spread it out. It’s absorbed by the body and keeps you feeling full and satisfied. You may be less likely to overeat at meal times or snack between meals. Breakfast Add nuts and seeds to your oat and smoothies, then add some beans or lentils to your salad at lunchtime, and then yogurt or hummus at snacktime as a way to consume more protein with each meal. Prepare a bean-based dip such as or black bean salsa. “
According to Ehsani, “Fruits and vegetables are one of the most nutritious foods, but more than 90% of Americans do not consume the recommended daily amount. Fruits and vegetables are essential vitamins. Packed with minerals, antioxidants, and dietary fiber. The body needs daily to stay healthy and feel the best. Fruits and vegetables with each meal and light meal to increase daily intake. If you like eating eggs for breakfast, consider frying a slice of spinach or tomato. Put it in a scrambled egg. If you want a sandwich, bread Add vegetables, cucumber slices, and sprouts to the slices of. Instead of just putting one vegetable on the plate at dinner, prepare at least two. 3. To get different nutrients. “
According to Marquese, “Snacking between meals seems like an easy way to pack in extra calories, but it’s actually a great way to reduce overeating during meals. Of course, snacks. The choice of is essential. Avoid salty and fatty foods. Instead of snacks, rely on low-calorie snacks such as vegetables, hamas, and grapes between breakfast and lunch. Starve before dinner or Be careful not to eat large meals before bedtime. ”
“Most of us work in front of computers or sit at our desks most of the day, so we tend to sit a lot all day long,” says Ehsani. “After that, when I’m done with work, I might drive home and sit on the couch the rest of the night, so I tend to sit down and not move enough all day long.
How to be more active:
– Many smartwatches have the ability to notify you to wake up hourly and set alerts to move further.
– Find the activity you are enjoying! This is really important. Some people think that they need to be active and exercising for 30 minutes each day on an elliptical machine or treadmill, but once they find an activity or exercise that they really enjoy, they can stick to it and do it more often. increase. And make it longer.
– Brainstorm about activities you enjoyed as a kid, such as biking or playing sports in a team. Maybe you can do these activities now too.
– Don’t you feel like you don’t have time? Spread your exercise throughout the day. Consider walking fast for 15 minutes before work, then another 15 minutes during lunch break, and another 15 minutes after work. “
