When it comes to your health small changes really, do make a big difference. Little by little, we can improve things like our weight or even how we feel. It all starts by taking those first few steps.
It can be overwhelming though, where should you start? What has the most significant impact? How can you balance being healthy with keeping your bank healthy too? Well, there are going to be plenty of suggestions about how you can make small but effective changes that will change your physical and mental health for the better.
Sleep deprivation messes with your system in so many ways. When you are low on energy your body will start to conserve those calories it usually burns. Not only that but we are entirely designed to sleep.
Recharging is essential for brain function. If we are tired then our other reactions become slower – hence the saying don’t drive while tired.
Dr. Steve Orma does state that trying to sleep is almost a surefire way to end up staying awake longer – because we are actively trying to sleep; therefore our brain stays active trying to accomplish that task.
In a culture where the more ‘on the go’ you are, the more successful you look it can be tempting to burn the candle at both ends… but in the end, you’ll be burnt out.
So ditch the guilt for afternoon naps, and try to get into a healthy rhythm as soon as you can.
Pretty much all of us are a little bit addicted to technology. Waking up and scrolling through facebook and twitter, going to sleep only when the phone falls on your face… sound familiar?
Introduce periods where you don’t use your phone, or just leave it outside of the room that you sleep in so you aren’t tempted to pick it up all the time.
If you really struggle with this then consider downloading an app that helps you by locking up your phone at set intervals. You’ll be surprised what you actually have time for when you aren’t snooping through Facebook profiles.
Smoking is still used by millions as a stress reliever, but the fact is it just isn’t good for you or others around you. The habit though can be hard to break. The simple act of having a cigarette and a drink in the morning can really be the bread and butter of some peoples routine.
Think about swapping to a vape, or an ecig. Aspire e Cig UK has plenty of choices when it comes to buying a kit that will suit your needs.
Most of us apparently have some sort of vitamin D deficiency. We just don’t spend as long outside as we used to. The chances are you don’t have rickets, but the likelihood of you having something related to being low on vitamin D is probably pretty high.
The cure for this is simple. Get outside for at least 10 minutes per day. Done.
There are so many apps to help with meditation both guided and unguided, you’re almost not cool if you don’t meditate at least once a week.
You might choose to meditate to lower your stress levels, or you might like to start thinking about all of the things that you love in your life.
Whatever it is, try to spend at least 3 minutes a day in silence just thinking happy thoughts, and taking some slow deep breaths. This is great for reducing stress levels in almost everyone, and if you have kids, it is great to get them involved too.
Yes, this will be on every single ‘be healthier’ article ever written. Firstly because it’s true, and secondly because there really isn’t a more natural way to improve almost every single bodily function you have.
It improves your ability to concentrate over long periods of time, it helps all of your organs function at a better rate, clears toxins out the body, and makes your skin look better.
The chances are you will be a little bit dehydrated. If you are really struggling to get that clear liquid into yourself, then check out an app that will give you reminders during the day. The simple act of being reminded means we tend to take it more seriously.
Think of yourself as a cucumber – but with emotions.
Food For Thought
There is no harm in really enjoying a slice of pizza or a piece of cake – the problems arise when you stop enjoying them and just eat them. The has got nothing to do with weight either.
Millions of us eat in front of a screen, just putting the food in our mouth until we feel overstuffed.
Enjoying what we eat, chewing and savouring our food, and taking the time to just ‘eat’ is really important. We will more aware of when we are actually full by giving our brains and stomach enough time to communicate.
Eat slower, pick plenty of greens, pause and take a sip of water between mouthfuls.
Try not to eat as you are walking, or doing other activities. You’ll end up eating far more than you needed.
Walking is a very gentle way to exercise your body each day. You don’t need special equipment or a monthly membership. You can just pop your shoes on and go.
It can often feel like unless there is a reason to walk, like a designated destination that there is just no point. But that didn’t used to be the case. People used to go for a stroll just to be out in the fresh air.
Try walking around your local park or nature reserve for at least 30 minutes and see how you feel.
But not the English cuppa laden with milk. Add peppermint or green tea into your post-meal routine.
It helps with digestion and can help you wind down in place of an after dinner coffee. Brewing a green tea can also give you the perfect opportunity to get those 3 minutes of meditation on while you’re waiting for it to brew.
If you aren’t sure green tea is for you, then try fruit teas instead.
Much like the rest of your body your brain needs to be kept ticking over. It needs to be exercised each day. Things like crossword puzzles cause us to search for answers that are buried in our heaps of grey matter. Sudoku is apparently great for staving off dementia.
Anything you can do to increase your memory is excellent.
Writing is a brilliant way to keep your brain going. Putting pen to paper and writing about your day, your feelings, or even things that you want to do will keep those synapses firing.
Separate from sleeping we need to find time to relax. It isn’t an ‘if you want to’ it is an absolute must. It might be that you like to read a good book, or it could be that you want to sit and watch a long film on Netflix. Whatever it is that helps you relax you should make time to do it.
Much like meditation, relaxation can help combat those stress levels.
When it comes to staying healthy, there are only a few things that you need to remember. Sleep when you are tired, don’t try to force it. Drink more water, pretty much no one drinks enough. Move more, and at least 30 minutes each day. Vitamin D is as simple as standing outside for 10 minutes (two birds with one stone if you walk out daily). And, don’t make all these changes at once. It takes around 66 days to make something a habit, so change one thing at a time to see an overall improvement.