Are you looking to live a more healthy life? Here are 10 great tips for a healthier life!
1. Review your vitamin supplements
One deficiency that a lot of people suffer from during the winter is the deficiency of vitamin D. Especially for those living in the north. When the sun is at its highest during the summer months, vitamin D is produced in the skin. During other parts of the year, the skin can not refuel with vitamin D, even if the sun is shining.
This means that vitamin D levels drop for everyone during the winter. We need vitamin D to keep our teeth healthy, for the immune system to be in good shape, and for the calcium balance in the skeleton. Vitamin D deficiency can also cause muscle weakness, aches, and depression. A cure with vitamin D is, therefore, a wise choice. Abnormally high fatigue can also be due to iron deficiency and B-vitamin deficiency. If you feel tired and constantly craving sweets, a multivitamin can be the best solution because then you probably have a nutritional deficiency. In addition to supplements, more and more people also try Kratom Krush.
2. Eat half a plate of vegetables
Everyone knows that vegetables contain a lot of nutrition and few calories. Vegetables are what feed the good gut bacteria while sugar nourishes the bad bacteria. Increasing the intake of vegetables reduces the risk of most of our lifestyle diseases. A good estimate for how much green to eat is to have half a plate of vegetables, a quarter of protein and a quarter of carbohydrates. Alternate between raw and cooked vegetables. Another good tip is to try new dishes based on vegetables. To cook something new once a week is perhaps just what you have time and energy for.
3. One or two fruits a day
You do not need to overdo the fruit intake, one or two fruits a day is enough. Maybe an apple for filet and muesli in the morning, an energy-rich banana before training, or an orange as an evening meal.
Limit the intake of meat, especially red meat and processed meat. There is a clear link between bowel cancer and meat. Choose fish and vegetarian as well. Eat fish at least three times a week.
4. Reduce sugar consumption
It can be difficult to stay away from sugar, even if you know it is not good. The easiest thing is to stay away from cakes, cookies, sweets, and soft drinks during everyday life and give yourself Saturday sweets once a week. Pay attention to the hidden sugar traps in your everyday food. There can be a lot of hidden sugar in sweetened yogurt and quark, cereals, muesli, bars, and bread. Instead, choose fruits and berries if you crave sweets.
5. Sleep is extremely important
A lot of people occasionally suffer from sleep disorders. Sleeping between seven and eight hours a night counts as normal and is what the body requires in time for recovery and repair. During sleep, daily impressions are processed, and when the brain rests, for example, the newly acquired knowledge is stored. When we sleep, the body’s immune system is activated at the same time as the production of stress hormones decreases. Of course, there are individual differences when it comes to sleep needs. Having difficulty sleeping is common and can cause problems for us if it lasts too long.
If you have had your sleep disturbed, it is important to try to correct the problem as soon as possible. Do not lie down full and do not lie down hungry. Do not eat late, avoid coffee and alcohol. Do not exercise after eight in the evening. Unwind before going to bed. Turn off the computer, TV and other things that distract the brain for a while before going to bed.
When you go to bed, turn off all lights and blackouts as much as possible. Darkness signals to the brain that it is time to sleep, which means that the sleep hormone melatonin is activated and you become sleepy. Keep cool in the bedroom. It makes it easier to sleep.
6. Life consists of choices
Learn to prioritize. It is far from everything that is fun, but perhaps necessary to maintain good health. List your weaknesses and decide to master one at a time. And when life comes in between which often happens, take new steps the next day. Do not incur debt.
7. Set realistic goals
Setting goals can be important if you want to get somewhere. Then remember not to have too unrealistic goals and to have intermediate goals where you give yourself rewards. Quick and fast often go wrong.
8. Do not wait to be inspired
You may not feel like taking an evening stroll after eating dinner. But once you are out and about, it feels better and when you get home you feel really good. The feeling of having succeeded motivates you deal with the next thing that has created an inner resistance. Every time you choose to follow the plan and opt-out of the useless, your mental strength and confidence in yourself increases.
9. Find your solutions
Since life is often a single puzzle to make it go together, it can be a challenge in itself to find new solutions when plans are broken by, for example, sick children, overtime work, or something else that suddenly changes the plans. A reserve plan can be to do some gymnastics at home if you do not have time for the gym, to have frozen portion-packed meals as a reserve if you do not have the strength or time to shop.
10. Consistency
Self-confidence and motivation increase when you notice that you are achieving your set goals. Therefore, make new small changes and continue with the strategy one thing at a time. If you exercise three times a week, do not add new workouts but increase the intensity or length of your workout. If it becomes too much, you risk getting injured or getting tired. In a few months, you can train more days a week. If you already eat healthy in your everyday life, then make even tastier and healthier meals, perhaps ones that take more time.
