Have you ever felt like your health could be improved? Most people feel that way but fail to do anything about it.
Maybe you feel out of shape, tired all the time, or you just don’t feel like YOU anymore. You’re definitely not alone in feeling that way.
And when it comes to your health, forming the right habits can be the key to improving your health.
Achieving overall better health is the key for a longer, happier life with fewer health complications in the future. Thankfully, there are simple habits you can begin forming and others you can eliminate in order to create a healthy balance and get on the path to better health.
1) Learn How To Breathe
Sounds crazy, right? Every second of every day, we’re breathing without thinking about it. Not to scare you, but this could be to our disadvantage.
Why? Because research shows our breathing has more to do with physical and mental health than we think: after all, the three main things we need to survive are food, water, and air.
Better breathing involves breathing mostly through your nose, breathing from your diaphragm, keeping your breaths even, and getting help when it comes to snoring or sleep apnea.
When you take charge of your breathing, research shows the benefits include:
- less stress
- lower blood pressure
- better oxygenation of bodily tissues
- better circulation
- a steadied heart rate
- mental clarity
Breathing Tip: Spend five to ten minutes each day focused on your breathing. Count how many breaths you take each minute, be in tune with how you breathe. Try breathing from your lower abdomen (diaphragm) and through your nose, concentrating on consistency. Just taking five minutes a day can reduce stress and improve your blood pressure.
2) Get Stronger with Strength Training
Muscles are another huge part of our body we take for granted. The muscular system is the reason you can stand, sit up straight, drive a car, shake a hand, hug your spouse, dance, play with your kids and do just about everything else.
Muscles do incredible amounts of work every day, and often, the longer we live and as life changes, more and more demand is placed upon our muscles.
If you want your muscles to keep up with you and continue to deliver day in and day out, strength training is important.
While a gym is helpful, you can rely on whatever you have available. Simply doing push-Ups, pull-ups, squats, planks and crunches are basics for staying strong.
Commit to 20-30 minutes of strength training twice a week, and your muscles will thank you — not to mention the calories you’ll burn with the extra muscle.
3) Stop Putting Off Your Doctor Appointments
Some of us procrastinate because we’re afraid of what the doctor will have to say to us, because we’re afraid of needles, because going to the doctor is never a fun cake walk, or because we decide to prioritize other aspects of our lives.
• If you’re afraid of what the doctor has to say, remember this: knowledge is power when it comes to your health. The more you and your doctor know about your health, the healthier you can be.
• If you skip out on doctor’s appointments because you just don’t like it or you’ve prioritized other things, think of it this way: the things you’d be doing outside of going to the doctor would not be possible if you were in poor health.
4) Eat the Best of the Food Groups
We say “the best of” because there’s a dark side to EVERY food group! Veggies can be made unhealthy when they’re processed in preservatives, fruit is bad for you when it’s swimming in corn syrup, and bleached or “white” carbs aren’t doing you any favors.
Make sure you’re getting plenty of whole grains, fresh fruits and veggies, lean meat and low fat dairy products.
Notice, however, that we did not ask you to eliminate any food groups. This is because a healthy diet is based on a healthy balance of all five food groups. Yes, this includes dessert.
Which leads us to . . .
5) Don’t Go Cold Turkey
When you’re cutting back on sugar, do just that. Cut BACK, don’t completely cut OUT. As insane as it sounds, research has shown sugar to be almost as addictive as cocaine, as far as our brains go. This is because sugar helps stimulate feelings of happiness and satisfaction, which leads to some serious cravings.
Just like with caffeine, smoking, or hard drugs, or anything the brain can develop a dependence on, the absence of sugar comes with withdrawal.
Depending on your sugar intake, withdrawal can range from feeling a little cranky to horrible headaches, fatigue, and total irritability. Plus, you’re more likely to binge-eat when you go cold turkey and feel deprived.
This is why we say to take a few weeks to cut back on sugar, and have a goal. Decide that Saturdays and Wednesdays are the days you get to have a brownie or a favorite sweet treat in moderation. This way, you can look forward to those little “cheat” days, you still have your sugar, but now you have it in very controlled moderation.
6) Take Your Vitamins
Even if you have to buy the gummy vitamins, or cartoon character vitamins, take your vitamins.
Because now, most foods we consume are quite depleted when it comes to vitamins and minerals. Sometimes, diet alone cannot ensure we’re getting all the nutrients our bodies need.
There is also a strong relationship between vitamin deficiency and cravings. For example, a craving for bread might actually be your body’s way of saying you need more nitrogen. If you’re already taking your vitamins and ensuring your body is getting the daily recommended amount, your cravings will most likely subside quite a bit.
7) Stop Starving Yourself
Being hungry is never fun, so feed your body when it’s hungry. Doctors recommend eating every 3-4 hours to curb cravings, stop binge-eating, and to keep your metabolism on its toes.
When your body goes too long without eating, it begins storing the food that you DO eat as fat, and resorts to breaking down your muscle to use the proteins and short term energy. This is called starvation mode.
If you’re in starvation mode, you’re doing the opposite of taking care of your body.
8) Stop Thinking that Exercise = Extra Chore
Thinking of exercise as “chore time” is a quick way to ensure you won’t be active. Your mindset and attitude when it comes to physical activity–or anything regarding getting healthy, for that matter–is going to determine your success.
That said, it’s time to stop relating exercise to just another to-do list item you can check off before you can go on with your life. And you’re not expected to train for a triathlon, just getting 150 minutes of physical activity every week can significantly lead to better health. That’s just about 20 minutes a day for better health.
So, adjust your attitude. Exercise is only miserable if you allow it to be. If you hate running, then why are you about to go for a 20 minute jog that you know will be torturous for you when you know you love to box or swim? If you can’t stand the gym, then get out of the gym and go for a hike.
Thinking of workout time as “me time” or “doing something I enjoy” time, is much healthier and more beneficial than thinking of it as chore time.
Not only is exercise a great stress reliever, it keeps your heart healthy, your muscles healthy, and boosts your metabolism.
9) Hydrate Like Water Is Going Out Of Style
Unfortunately, water is kind of going out of style. The food industry would rather you drink sugary, high-sodium sports drinks, juice, and diet sodas. But NONE of these beverages are going to benefit your body as much as water will.
Water is one of the nutritional masterminds behind every bodily function. From impacting blood pressure to skin condition, water plays an essential role in our health.
Don’t believe us? Let’s look at the facts.
Your body is made up of 60% water. You can survive without food for 21 days, but you can survive without water for one week at MOST. Two ways to know you’re getting enough water:
-your urine is mostly clear with little yellow
-you’re drinking 1/2 an ounce of water for each pound of your body weight.
10) Get A Nitric Oxide Booster
Of course, here at L-Arginine Reviews, we’re all about Nitric Oxide for your health. That’s because, if you boost your production of nitric oxide, you boost your body’s ability to:
- pump blood more efficiently
- fight cardiovascular disease
- have more energy
- heal wounds
- have better sexual health
And you fight off the risk of:
- high blood pressure
- heart attack
Not sure where to start? Check out our Top Ten List of l-arginine supplements!