Plan to be healthy
Like
most things worth having, a healthy lifestyle sadly won’t fall into your lap
without any effort. To make healthy lifestyle choices a regular part of your
day it is important to make a plan and schedule them in, at least until they
become second nature. Rather than making vague plans to “eat more healthily” or
“do some exercise”, make a menu for the day ahead detailing exactly what you
will eat, or schedule in a date for exercise, establishing an exact time,
activity and location. Whatever your health intentions, set your purpose for
the day ahead and factor in some time to make it happen.
Ditch your alarm clock
Few
of us would class the alarm clock as our favourite household appliance.
However, if you find yourself waking up feeling sluggish and miserable and
repeatedly pressing snooze, it may be worth investing in a gentler wake-up
call. Ideally, our bodies our wired to wake up to natural light; however it is
not always possible to do so. Instead, try purchasing a wake-up light which
will wake you up gently as it gradually brightens, helping to regulate sleeping
patterns and boost your mood and energy levels for the rest of the day.
Don’t over do your morning workout
While
a daily workout is great for your health, research suggests that it may be best
to leave your exercise session until later in the day. A study by a researcher
from Brunel University, Middlesex, found that heavy training sessions early in
the morning compromise the immune system and put athletes at increased risk of
infection from bacteria and viruses. While a morning jog or gentle exercise
session is unlikely to put you at great risk, try to save heavier workouts for
later in the day.
Start your day on a positive note
Many
of us start the day with a morning newspaper or by listening to the news.
However, while it’s good to stay informed of what is happening in the world, it
can also start the day off on a negative note. If you find yourself struggling
to get in a positive frame of mind, try following your morning news update with
some motivational reading, an inspirational quote or an email from a friend.
Not only will starting your day with a more positive outlook help to boost your
mood and productivity, but studies have shown that positive people are less
likely to die of heart disease or stroke.
Don’t eat at your desk
Having
a busy day? Try not to give in to the temptation to skip your lunch break and
eat at your desk. Refusing to take a break is not only bad for your mental
health, but eating while distracted may mean you are more likely to overeat. On
top of this, spending your lunch hour at your desk can compromise your health
by lengthening the time you are physically inactive and exposing you to
bacteria. According to a study by the University of Arizona, your work station
contains nearly 400 times more germs than the average toilet seat, making it a
less than ideal place for dining.
Get more active, more often
According
to a number of research studies, sitting for long periods of time puts you at
risk of dangerous illnesses such as heart disease – regardless of whether you
are otherwise physically active. To safeguard your health while in the office,
make an effort to move more often throughout the day in any way you can. Set up
an alert or write a post-it note reminding you to get up and stretch, take more
trips to the water cooler, or organise your workspace so that things are out of
reach. Even the smallest activities done regularly can make a difference to
your health.
Listen to music
Whether
you’re travelling to work, sat at your desk or having a workout, listening to
your favourite music could do wonders for your health. Not only can playing
music help you relax and boost your mood, research has also shown that
listening to music you enjoy can promote good heart health, help manage pain
and boost the immune system too. Furthermore, research by Brunel University
found that listening to music while working out can boost exercise endurance by
as much as 15 per cent.
Watch some comedy
While
in an ideal world we would all opt to shun the TV in favour of going for a run
or doing something productive, if you simply can’t resist the lure of an
evening in front of the box, you can still look after your health by being
selective about what you watch. According to research by the University
of Maryland School of Medicine, comedies are the way to go, with research
findings suggesting that watching a funny movie or show is beneficial for your
heart, while watching horror or war movies can cause mental stress.
Stop mindless snacking
Many
people find themselves snacking during the day or evening out of boredom or
habit. However, not only is this an easy way to pile on the pounds, but often
we may not even enjoy what we’re eating. According to researchers from the
University of Southern California, once people have established an eating habit
they will continue eating that food whether or not it tastes good and
regardless of whether they are hungry. To help stay trim, try being more aware
of your eating habits and ask yourself why you are eating; whether it’s through
hunger, boredom or simply out of habit.
Keep a diary
If
you can’t remember the last time you poured out your heart into the pages of a
diary, it may be time to get back into the habit. Research has shown that
regularly writing in a diary can boost the immune system, ease stress and
depression and help you recover more successfully from traumatic events.
Furthermore, reflecting on the good things in your life can help you to think
more positively. Try to take a few minutes at the end of each evening to reflect
on your day, taking time to count your blessings as well as reflecting on the
things from which you can learn.
Manage stress in real time
The
effect of repetitive stress wreaks havoc as toxic hormones flood our body. Long
ago, we needed this "flight or fight" mode to survive. Today this
response is more likely due to everyday stresses like conflicts with a partner
or rushing to complete a deadline.
When
a stressful situation presents itself, remove yourself as quickly as possible.
Use breathing to calm yourself, count to ten, go for a walk, do what you need
to do to stay calm. Taking a few moments during the day to meditate helps
"train" you to implement calming techniques you can draw upon when
needed.
Create a bedtime ritual
Just
like our parents did for us and we do for our children, creating a simple
bedtime routine ensures an easier time falling asleep, staying asleep and
better quality sleep. Aim to retire at the same time every night. Turn off all
screens and dim lights 1-2 hours before bedtime. Have a relaxing bath, listen
to gentle music, massage lotion or oil onto your body and make yourself a cup of
chamomile tea. You'll help reduce stress (fighting that nasty belly fat),
depression, decrease inflammation and you'll look and feel better.
Set
yourself up for success and view positive change as a gift to yourself, a way
to acknowledge and honor your body, mind and spirit. Try some of these
suggestions and kickstart your healthier life today.
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