It’s a well-known fact that most of us want to live long, productive, happy, and healthy habits. In our efforts for success, we frequently take short cuts with our health, resulting in various ailments and problems that we might have avoided.
That’s not how it has to be at all. Though many of us lead fast-paced, stressful lives, with a few small adjustments here and there, we may form new habits that will allow us to live healthier life and more productive ones.
There’s a mountain of information on how to live a healthier habits—one book we read suggested no fewer than 107 healthy habits! We won’t go that deep, but we identified the most popular seven healthy habits that everyone should be able to incorporate into their healthy lifestyle.
1. Always eat breakfast
Include this to your daily routine. Breakfast eaters have been found to consume more vitamins and minerals, as well as less fat and cholesterol, according to research. Eating healthy foods that are high in fiber and protein helps you stay full and energized. Whole-grain cereals and breads, skim milk, fruit, and yogurt are all good sources of these nutrients. So it’s good to include in your healthy diet.
2. Practice healthy eating habits throughout the day
Eating healthier entails eating more fruit and nuts, as well as avoiding sweetened beverages and meals. Twice a week, the American Heart Association recommends that you consume a serving of fish. Fatty fish (such as mackerel, salmon, lake trout, herring, sardines, and albacore tuna) healthy fats that are high in omega-3 fatty acids and have anti-inflammatory properties that protect against heart disease.
Don’t forget, portion control. If you want to live to 100 years old, eat lots of fruits and vegetables rich in vitamins, minerals, and fiber while eating less of higher-calorie meals that are high in sugar and fats.
Chew your food! Many nutritionists advocate chewing each mouthful 20-30 times to help it be most digestible. Slow chewing has also been shown in studies to reduce calorie consumption by about 10%, at least in part due to the fact that it takes your stomach around 20 minutes for your brain to realize you’re full after you finish eating.
3. Stay hydrated
Water intake is critical since every cell, tissue, and organ in our bodies requires water. We’re often told by health professionals that we need to drink eight 8-ounce glasses of water each day, a figure that has never been proved medical. Perhaps the best advice is to aim for at least 2 glasses of water every 2-4 hours, with urine that is pale in color.
Many gadgets, from “smart bottles” to a variety of free apps, are readily accessible to help you stay properly hydrated in order to maintain this behavior.
4. Don’t neglect dental hygiene
How many of us take the time to floss at the end of a long day? Some studies suggest that regular flossing might add more than six years to your life. Why? The idea is that dental plaque-causing bacteria get into your blood and are linked to inflammation, which prevents blood vessels from opening and leads to heart disease.
5. Get your sleep
Sleep is essential to our health. The brain cleanses away the trash of the day’s labor while resetting and strengthening nerve fibers so that they may work properly when we wake up during sleep.
The most prevalent consequences of not getting enough sleep are drowsiness, tiredness, lack of focus, and forgetfulness. But the effects of sleep deprivation may be far more serious than anyone realizes. According to a recent study from Italy, chronic sleep deprivation can cause the brain to begin self-destructing.
Simply stated, the Italian researchers subjected mice to various amounts of sleep deprivation and some had as much rest as they needed while others were subjected to severe sleep deprivation. The brain cell connectors (or brain trash) were then studied using glial cells, which serve as caretakers in the brain, sweeping away unneeded connections (brain trash). Sleep deprivation increased the glial cells’ activity, and this hyper-sweeping/destructive behavior may contribute to Alzheimer’s and other brain diseases.
To avoid this hazard, make it a habit to get at least 7-9 hours of sleep each night. If you’re having trouble falling asleep, skip the TV, laptop, phone, and other gadgets from your bedtime routine and allow your mind some rest.
6. Get your exercise
Regular exercise is probably as close to a fountain of youth as we’re going to get. Regular movement, according to the National Cancer Institute, can help you lose weight, lowers our risk of bad mental health, high blood pressure, heart disease, and diabetes by controlling weight gain and maintaining healthy bones, muscles, and joints. It’s estimated that approximately 20% of people are unable to drink a glass of water without spilling it.
According to the majority of exercise experts, 30 minutes of activity each day, 5-6 days a week, is enough for your body to recuperate. The activity doesn’t have to be a torturous iron man effort.
A short 30-minute physical activity can improve your physical health and literally add years to your life. And it’s possible to add ten or fifteen minutes of walking during lunch or using a tiny pedaling gadget at work. The most important thing is to find exercise that you like to maintain healthy weight.
What’s the Best Time to Exercise?
However, if you’re not getting enough sleep or suffering from sleep deprivation and need to get up early in the morning or on weekends, then this might not be a good option for you. If it’s late at night when your baby is asleep, there are certain drawbacks. You’ll have difficulty operating machinery (such as opening a door), following instructions from others when tired,
The health benefits of a morning workout include:
You get your workout in before 9 a.m., which is something some people never accomplish all day, giving you a major ego boost. You’ll also start the day with a euphoric brain full of endorphins, chemicals that make you feel great and calm.
You burn more fat. People who begin their workout on an empty stomach burned about 20 percent more body fat than those who began later in the day, according to studies.
A morning exercise raises your metabolism, which means you’ll be burning calories throughout the day as you consume them.
Exercising in the evening makes it more difficult to sleep, while an evening workout that revs up your system might help you get more quality rest.
You should be able to obtain another hour or so of sleep in the morning.
Between 2 p.m. and 6 p.m., when your body temperature is at its highest, you’ll be more able to perform tasks that need strength, power, or endurance.
Your general health is also affected by the time of day, for example, your blood sugar levels – which are more stable in the morning.
In the afternoon or evening, your reaction time is at its quickest, while your heart rate and blood pressure are lowest, all enhancing your performance.
So, the decision is yours as an argument can be made for either argument, and things like your schedule and personal preferences, unhealthy habits will influence your choice. The most important thing is that you get up off the sofa be physically active or aerobic exercise and stay healthy with positive attitude!