Live your life with vigour and enthusiasm with the following healthy tips to change your lifestyle and replacing it with nerds of fitness in this busy life.
- Do not eat microwaved food, if done avoid non-stick cookware and aluminum cookware.
- Drink half your body weight in ounces of water everyday. Drink between meals, and finish your fluids 2 hours before bed.
- Have a solid breakfast with plenty of protein and fat. Eat meals and snacks at regular times every day.
- Remember that sodas, granola bars, muffins, rice and soy milk, desserts and potatoes are extremely high in starch and sugars (and therefore carbohydrate calories). Artificial sweeteners are no good either…
- Walk at least 3 times a week for 20 to 30 minutes. Keep your heart rate to 55% – 75% of your maximum heart rate
- Sleep 7 to 9 hours in a pitch dark bedroom; kids too. Use herbs such as Passion Flower to help calm your brain and body.
- Whatever you cook, make more of it! Double up meats and veggies and freeze for later in the week.
- Change your hair and skin care products to eliminate Sodium Laurel Sulfate, Parabens, Wheat, and Fragrances.
1. Give lip service.
Thirty minutes of making out can improve allergy symptoms. Research shows that kissing reduces the amount of chemicals your body releases in response to allergens.
Getting plenty of calcium and vitamin D can decrease your risk of developing a stress fracture by 20 percent. Active women should strive for 1,000 IU of vitamin D and 2,000 milligrams of calcium daily to keep their bones strong, experts say.
3. Clean up your mouth.
Two ounces of yogurt a day (the typical container holds six ounces) may protect you from gum disease, a recent study in the Journal of Periodontology shows. The “good” bacteria in yogurt helps fight germs in your mouth.
4. Play red light, green light.
For increasing your endurance, four to six 30-second bursts of all-out cardio are just as effective as up to an hour of training at a lower intensity. Short on time? Use intervals to get stronger more quickly.
5. Reboot your brain.
Mundane tasks, such as entering data into a spreadsheet, can switch your mind into default mode, making you more likely to mess up within about 30 seconds, scientists say. Feel like you’re operating on autopilot? Snap out of it by going for a quick walk down the hall.
6. Debug your desk.
As many as 283 species of bacteria can thrive in ordinary office dust, including nasty streptococcus, the main cause of strep throat, and staphylococcus aureus, which can lead to MRSA, an antibiotic-resistant staph infection, according to a recent report. Wipe down your workstation, keyboard, and phone regularly with a disinfectant such as Formula 409 Antibacterial All-Purpose Cleaner or Lysol All-Purpose Cleaner.
7. Chill out.
Just two to three minutes under cool water in the shower can boost your mood. The cold may cause the brain to release feel-good hormones.
8. Go slo-mo.
Doing tai chi regularly not only improves your endurance and flexibility but may also help control blood sugar and improve your immune system. The exercise increases levels of certain bacteria-fighting T-cells in your body, research shows.
9. Be a dairy queen.
Women on a low-calorie diet who took supplements to up their calcium from 600 milligrams a day or less to 1,200 milligrams a day lost an average of 10 pounds more than those who didn’t boost their intake, according to a new study. Your brain may be able to detect low calcium levels in the body and tries to compensate by increasing your appetite for foods rich in this mineral, experts say. Skim milk, low-fat cheese, and fortified OJ are all good sources.
10. Straighten up.
Tension in your neck may affect how your body regulates blood pressure, animal studies indicate. At work, sit with your back firmly against your chair, your feet on the floor, your knees slightly higher than your hips and your chair close to your desk.
11. Go green.
Drinking green tea with your antibiotics helps the medication destroy harmful bacteria up to three times more effectively, researchers found.
12. Run for your life.
Joggers have a 40 percent lower risk of dying than people who don’t lace up their sneakers, according to Stanford University researchers. Runners are less likely to have cardiovascular problems or develop disabilities as they age. Motivate yourself to become fit by training for a 5K.
13. Be cuckoo for coconut.
An oil high in fatty acids made from coconut oil has been shown to burn fat and promote weight loss, according to a study in the American Journal of Clinical Nutrition. People who consumed four to five teaspoons of this type of oil (in baked goods and through cooking) every day for 16 weeks lost almost four pounds more than those who used olive oil.
14. Get crackin’.
Adding one egg a day, yolk and all, to your diet can increase good HDL levels without increasing bad LDL cholesterol levels. Low levels of HDL have previously been linked to memory loss.
15. Strike a pose.
Relaxation techniques like yoga or meditation help your body beat the symptoms of stress before they harm your health, according to researchers at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
16. Tap into the magic of mushrooms.
White button mushrooms can boost your immune system by improving how your T-cells work, according to recent preliminary studies. T-cells are the white blood cells that help protect your body from harmful intruders.
17. Try the silent treatment.
Being exposed to just 35 decibels of noise (about the sound of people talking softly) while in bed could raise your blood pressure by six or seven points, according to a recent study.