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Five Simple Health Tips to Jump Start A New You

Creating a heather lifestyle doesn’t have to be complicated, but it is does require commitment. It takes 21 days and 6 months to create a new habit before this habit becomes ingrained in your routine. Since life can get in the way, I recommend small changes one step at a time. The list below represents five simple health tips you can incorporate into your life that will have a huge impact on your health, energy and vitality. Choose one item at a time and do it for at least 3 weeks before adding another component to your lifestyle. When you do that without having to constantly remind yourself, you’re ready to move on to the next point.

1) Drink half “ideal“weight in ounces of water per day. If your ideal weight (not your actual weight) is 120 pounds, you should drink 60 ounces of water a day. Even mild dehydration causes a 3% drop in your basal metabolic rate. That means you gain a pound of fat every six months! Drinking water minimizes bloating and water retention in women. These symptoms are often caused by a lack of hydration. Drinking plenty of water helps flush out fat and toxins stored in fat cells and prevent muscle cramps. When muscle cells don’t have enough fluids, they don’t work as well and performance can suffer. During exercise, you should try to drink 3-5 ounces of water every 20 minutes. Drinking 8-10 glasses of water in one sitting will not reduce it. For maximum efficiency, our body metabolizes fat by staying “steadily” hydrated throughout the day. In addition, proper hydration keeps our kidneys and intestines functioning. Proper hydration also gives you more youthful-looking skin. Symptoms associated with mild dehydration include weakness, muscle cramps, headache, irritability, fatigue, difficulty concentrating, palpitations, and anxiety.

2) Get your vitamin D levels tested. More than 80 percent of Americans are vitamin D deficient. This is especially common during the winter months. Research shows that the right level of vitamin D can strengthen your immune system and reduce your risk of cancer. You can buy vitamin D3 as a supplement or spend time in the sun, although the body can only produce vitamin D from UVB rays and at certain times of the day. There is an app for smartphones called Dto memory. This app tells you what time of day, based on your geographic location, the sun is at the right angle to produce UVB rays so your body can produce vitamin D. In some geographic areas, there are times of the year when you cannot produce vitamin D from sun exposure and must obtain it in the form of a supplement or special tanning beds. This application takes into account all the scientific data as well as your personal profile, which includes skin pigment, weight and age. When you’re ready to start sun exposure, enter the type of clothing you’re wearing and start the timer. Once you’ve maximized your vitamin D production for the day, an alarm will end the session. For those of you who don’t like the outdoors or live in a place where you can’t produce vitamin D, there are plenty of vitamin D supplements. Look for vitamin D in the form of D3. The daily recommended amount is controversial, but 1000-5000mg is generally recommended. For more information on this topic, visit mercola.com

3) Go to bed before 10pm. Since I know this is going to be challenging, start by going to bed just a little earlier each night and work your way up to 10pm over the course of three weeks. The latest sleep studies show that the deepest and most regenerative sleep occurs between 10:00 PM and 2:00 AM. If your body is chronically deprived of “regenerative sleep” between 10pm and 2am, you may still feel tired and have trouble getting up at night. morning. At 10:00 PM, your body goes through a series of changes as a result of an increase in melatonin production. Melatonin not only helps regulate your sleep/wake cycle, but is also responsible for repairing and restoring your body. Reducing mental and physical activity is necessary for this 10pm shift to happen. Watching TV, reading on an electronic device, or bright LED watches all affect the production of melatonin and the subsequent chain reaction that puts your body into a deep sleep. This is one good reason to buy paperback books and a book light! You can also listen to relaxing music. A good night’s sleep can create longevity and health. Getting a deep night’s rest helps you fight stress, maintain a healthy weight, and keep your energy levels high. A simple health tip for those who want to lose weight: sleep at least 5 hours a night.

4) Eat more fruits and vegetables. When we eat a diet rich in whole foods, we feed our bodies with thousands of micronutrients that stabilize blood sugar and cholesterol, reduce weight, strengthen the immune system, fight heart disease, and prevent cancer. An apple a day can keep the doctor away, but a mushroom a day helps keep cancer away! Micronutrients in fruits and vegetables are very effective antioxidants. Micronutrients create many compounds that protect cells. Many of these compounds, such as polyphenols, flavonoids, carotenoids, and phytoestrogens, have significant health benefits and are integral to optimal health. Micronutrients rich in carotenoids can be found in carrots, tomatoes, pumpkin, broccoli and spinach. Dark red, purple or black vegetables provide rich sources of polyphenols. Flavanoids are found in nuts, seeds, grains, green tea, red wine, kale and lemons. Phytoestrogens are found in soybeans and flaxseeds. If you don’t have access to fresh produce, supplement your diet with a good whole food concentrate formula. It is important to include both raw and cooked vegetables in your diet. A simple health tip is that roasting vegetables is easy, quick and delicious! Cut the vegetables into pieces of suitable size, drizzle them with olive oil, add salt, pepper and a little cayenne. Bake at 420 degrees for about 20 minutes. You can change it up by adding raw nuts or dried cranberries during the last five minutes of cooking. You can squeeze fresh lemon juice or sprinkle Parmesan cheese on top to add flavor.

5) Exercise 20 minutes a day. It’s not necessary to kill yourself in the gym for hours at a time. You get huge benefits from just 20 minutes of exercise a day, and even walking the dog is important! If you can think of exercise as a play date, it can be something to look forward to rather than something to do! Find something you enjoy and do it. It can be tennis, swimming, hiking, jogging, weight lifting, Zumba aerobics, dancing, pole dancing, kickboxing, boxing, cardio barre, nia, yoga, cycling, skipping rope, hula hoop, stair climbing or even just shooting baskets. Think about something you used to like and then do it again! If you can commit to any kind of physical activity for 20 minutes a day, you can make a huge difference to your health and really boost your metabolism! Running on a treadmill for 20 minutes a day at a speed of 4 km/h will take you 26 days to lose 1 pound of fat. That’s a total of 14 pounds of fat in one year from this simple health tip. It has many pant sizes! There are so many fun ways to lose weight and get in shape while improving your heart health, reducing stress, increasing endorphins, and building muscle.

None of these simple health tips are rocket science. In fact, I bet you knew most of these things already, you just don’t. I spent years looking for complex diets and supplements to get myself in optimal shape. I already knew the best medicine – I just didn’t do it. Make your New Year’s resolution a lifestyle change and incorporate healthy habits three weeks at a time!

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