9 Science-Based Tips To Keep You Healthy And In Shape
In today's world, it's not enough to just be healthy. You have to stay that way by eating the right foods and exercising regularly. In this blog post, we're going to give you some tips on how to stay fit and healthy. We'll also talk about some science-based rules for staying in shape.
Read on to learn more.
1. Get Enough Sleep
Sleep deprivation is a serious problem in today's society. People often work long hours at jobs they don't enjoy just to make ends meet. Many people then get home and find themselves exhausted. If you're tired at night, sleep in whenever possible. Try to go to bed and wake up around the same time each day. Sleeping less than six hours a night makes you more likely to gain weight, have mood swings, and experience problems with memory and concentration.
Sleep deprivation disrupts our circadian rhythm, impairs mental performance, and raises cortisol levels. Lack of sleep affects work productivity and contributes to depression. Regularly sleeping 6 hours or more each night helps rejuvenate your brain cells.
2. Eat More Fruits And Vegetables
The average person doesn't eat enough fruits and vegetables. We should be aiming to consume five or more servings per day. These foods provide us with vitamins and minerals that help keep our bodies running smoothly.
Fruit and vegetables are rich in fiber, vitamins, minerals, antioxidants, and phytonutrients. Studies have shown that people who eat six or more servings of fruits and veggies daily were 44% less likely to die over 10 years than those who ate fewer than two servings per day. When choosing fruit, choose fresh over frozen, canned, or dried fruit. Fruits should be eaten alone or paired with fat-free yogurt or cottage cheese. Vegetables should always be cooked; raw vegetables harbor dangerous bacteria that can cause food poisoning if consumed without cooking first.
3. Drink Plenty Of Water
Water helps regulate body temperature, keeps skin hydrated, and flushes toxins out of the system. When we drink water regularly, we tend to notice a reduction in cravings.
4. Make Exercise A Priority
To stay fit, you need to exercise regularly. However, if you've been putting off working out, now might be a good time to start. Just 30 minutes of physical activity three times a week can boost your immune system and reduce stress levels, making you happier and healthier overall.
5. Manage Stress Wisely
Stress affects your physical well being. By trying different methods of managing stress, you can learn to control the effects of high stress levels and avoid negative reactions. Meditation is a great way to manage stress, as it gives you time to focus on yourself and relax.
6. Stay Hydrated
One of the easiest ways to stay hydrated is to drink plenty of water throughout the day. Drinking 8 glasses of water a day keeps you feeling full, gives your skin a healthy glow, flushes toxins from your system, and helps boost weight loss efforts.
Drinking plenty of water helps flush toxins out of your body and keeps your brain functioning properly. One way to ensure you're drinking enough of the right kind of water is to check the color of your urine. If it's clear yellow or pale yellow, you may want to add some lemon juice to your daily intake.
7. Do Yoga
Yoga is an excellent way to practice self care, relieve tension, and promote relaxation. It increases flexibility while strengthening muscles. Plus, yoga encourages mindfulness, which helps improve mental clarity and emotional stability.
8. Cut Back On Sugary Drinks
Many Americans consume 150% of the recommended amount of added sugar per day. Consumption of sugary beverages directly impacts blood glucose levels. Blood sugar rises after consuming sugary products. Research shows that consuming even small amounts of refined sugar causes blood sugar spikes that contribute to obesity, diabetes, and heart disease.
9. Take A Break At Work
Workplace breaks help prevent burnout. Stressful jobs place a great deal of demand on workers' time and energy. Taking frequent breaks away from work can decrease tiredness and fatigue. Breaks can be short and simple activities like stretching, deep breathing, walking around, listening to music, or watching TV.
Alternatively, longer breaks could include taking a walk outside, having lunch with colleagues, going out for coffee, or just sitting down and doing nothing for five minutes.