Living with healthy habits is not as complicated as it seems. Once you have identified what prevents your health and happiness from being at their maximum level, you will only have to eliminate old practices and incorporate new behaviors.
You Do Not Know How?
Nutrition without More gives you the key to a healthier lifestyle: 5 habits to improve your health lose weight and feel better every day.
1. Detoxify Your Body:
The first step towards a healthier life is to “detoxify” your body. And when I say “detoxify”, I mean cleaning and freeing your body of any harmful substance that damages your health. Let’s start by understanding and being aware of the importance of abandoning harmful habits such as smoking, drinking alcohol or taking drugs.
On the one hand, tobacco and drugs pose a clear and imminent risk of disease and mortality that can be prevented if this behavior is abandoned in time – or simply not practiced at all. On the other hand, moderate and sensible alcohol consumption can be safe in those who tolerate it well and may even have certain healthy benefits. However, you should not forget that alcohol is an addictive substance and abusing its use is just as dangerous as taking drugs or tobacco. In my view, avoiding these 3 habits is the only way to guarantee you the right path to a healthy lifestyle. After the first detoxification, now it’s time to jump to the topic of nutrition. The food industry is full of processed and packaged foods with very few nutrients and disproportionate amounts of ingredients harmful to your health. One of these ingredients is added sugar, such as high fructose corn syrup, whose excessive consumption is associated with an increased risk of obesity, cancer and diabetes, insulin resistance and increased cholesterol levels. The trans fats, the vegetable and seed oils or other chemical additives are harmful components common of these products. But there is more… Processed foods are altered and modified in such a way that they cause addition, so it is incredibly difficult to do without them.
In short: if you want to be a healthy person, avoid all kinds of substances or foods that poison and make your body sick.
2. Nourish your Body with Natural Foods:
The key to healthy eating is a diet based solely on real and natural foods. As the name implies, natural foods have not undergone any type of alteration and maintain all the nutrients and properties they possess by nature.
“Natural foods can be of animal or vegetable origin and both are mandatory to achieve a healthy diet that gives you the greatest benefits for your body”.
From its origins, the human being is an omnivorous animal and, as such, its digestive system is adapted to metabolize and maximize all the nutrients that come from plants or animals. Thus, it is your responsibility to make your diet a varied and balanced way of eating through the introduction of all kinds of natural and healthy foods:
- Fatty dairy products
- Fruits and vegetables
- Nuts and seeds
- Healthy fats
Unrefined and integral carbohydrates, such as potatoes, legumes or gluten-free cereals, are also healthy habits in foods, but in certain circumstances they can contribute to weight gain. If you are overweight, obese or any symptom of metabolic disease, avoid any source of carbohydrates and you will soon experience a remarkable improvement.
In short: if you want to be a healthy person, eat real and natural foods that cover your nutritional needs and provide benefits to your body.
3. Exercise Your Body:
According to the World Health Organization, 60% of the world’s population does not perform the physical activity necessary to obtain health benefits. Lack of exercise or physical activity is called sedentary lifestyle and is considered a health problem associated with an increased risk of heart disease, obesity, cholesterol and hypertension. For many people, ending this behavior for nothing healthy is a complicated task that requires effort and, above all, willpower. However, nothing is impossible and it has always been said that “he who follows it, gets it” or “wanting is power”, isn’t it? In addition, you should know that a healthy habits is only possible when you combine a balanced and varied diet with the practice of regular exercise. Physical exercise is essential for the proper functioning of your body, your brain and your hormones and also helps you eliminate harmful fat from your body. It also helps you avoid and reduce depression and decreases the risk of suffering from all kinds of chronic diseases such as diabetes, obesity, heart disease, Alzheimer’s …
An Example of Exercise with Multiple Health Benefits is Weight Lifting:
It reduces blood glucose levels.
Improves the lipid profile: reduces total cholesterol and triglycerides.
Decrease insulin resistance.
Increase the levels of the hormone testosterone and growth hormone.
However, all types of physical exercise are healthy and recommended and do not have to be done in a gym. In fact, the advantage of physical exercise is that there is a wide variety of workouts or sports that you can practice outdoors or even in your own home. All you have to do is choose the activity or physical activities that you like the most and get down to work. Of course, you must create a daily or weekly long-term routine, because it is useless to exercise your body for a month without stopping if you then spend the dead hours on your beloved sofa.
In short: if you want to be a healthy person, practice exercise or sport on a regular basis and turn it into a key piece of your lifestyle.
4. Flee from Stress:
Mood, feelings, emotions, thoughts … also influence the quality of life and health habits. For example, stress increases cortisol hormone levels, whose excess segregation is associated with
- Increase in body fat and abdominal fat.
- Increased appetite and cravings for junk food.
- Increased risk of various
- Risk of
If you are a person prone to stress and overwhelm you easily, I am sure that one day your health bill will take its toll. Live day to day and try to make your life simpler. Find any excuse to avoid situations of tension or anxiety: go for a walk with your friends, play sports, watch a movie, do breathing exercises… Anything is valid if it keeps you distracted and entertained and you manage to calm your stress state. If none of the above works for you, it may be necessary for you to go to a specialist, such as a psychologist, to evaluate your situation and advise you in the best possible way. Life is two days and to spend it stressed and worried is a huge waste of time.
In short: if you want to be a healthy person, look at the positive side of things and enjoy life without stress.
5. Sleep Like a Baby:
Having a good quality sleep greatly improves your physical and mental state and reduces the risk of various health problems. Did you know that lack of sleep increases the risk of obesity by 89% in children and by 55% in adults? Not getting enough sleep or rest impairs your health in many ways:
- It causes tiredness and fatigue.
- It decreases the motivation to exercise.
- Increases appetite and cravings.
- Increase the risk of obesity.
In other words, sleep and rest are also essential elements of a healthy habits for life. And for rest to provide us with benefits, it is necessary to sleep a minimum of 7-8 hours a day in an appropriate environment for it. If you have trouble sleeping, here are some tips that can help you get it:
- Sleep completely in the dark.
- Try to set a fixed time for bed each day.
- Do something relaxing before bed, for example, reading.
- Avoid caffeine after 2 pm
- Avoid drinking alcohol and exercising during the hours you go to bed.
If none of the above works, you are likely to suffer from a sleep disorder and should see a doctor. These disorders are very frequent and in most cases it is very easy to treat them.
In short: if you want to be a healthy person, sleep like a baby, deeply and peacefully.