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20 Unique Tips for a Healthy Lifestyle

Leading a Healthy Lifestyle is hard.

The world’s made it too easy  for us to break Healthy habits on a daily basis.  Between fast food, social media, and TV, it’s never been easier to eat poorly, be inactive, and leave your brain unstimulated.

With discipline, healthy systems (food at home, limited screen time, etc), and motivation, a healthy Lifestyle is achievable.

In our opinion, the healthiest lifestyle is one with limited stress (no stress isn’t healthy- isn’t that ironic), excellent nutrition, and plenty of physical activity and socializing.

A healthy lifestyle begins from the moment you’re awake.

We’re big believers in a healthy morning routine.  We see your morning routine as a primer.  It kickstarts your day and ensures you make healthy choices through the rest of the day.

This is the routine that helps us lead a healthy lifestyle.  Importantly, this routine is doable for people of all ages with different careers.

Health & Life Morning Routine:

  1. Wake up at the same time every day.  Don’t dwell on your bedtime *nearly* as much.
    1. It’s well documented that anxious/depressed patients report improved symptoms after waking up at the same time each day for a long period of time.  Getting into this routine optimizes your circadian rhythm and eventually becomes automatic.
  2. Make your bed.
    1. Small successes give you a sense of accomplishment and motivate you for the rest of the day.
  3. Do a pullup/pushup combination, or any variation of bodyweight exercises.
    1. Any variation of pullups and pushups to fatigue works.  Planks, chinups, or situps work too.  You get the point.  The set will wake you up, build muscle, and leave you ready for a shower.
  4. Take a cold shower.
    1. Cold showers are great for your skin, reduce your stress (cortisol) levels, and leave you aware and alert for the day.
  5. Brush your teeth before eating.
    1. The bacteria that’s developed in your mouth overnight can react with the breakfast food you eat by soaking the sugar and acids, causing cavities and tooth decay.  Prevent this by brushing once you get up.
  6. If you’re fasting, a spoonful of extra virgin coconut oil is a great way to accelerate ketosis and curb your morning hunger.
    1. Also, putting a fingerful of coconut oil on your face is a quick way to nourish and brighten your skin.
  7. Before opening email or any distracting apps, review your book notes or other information you’re writing.
    1. It’s important to be knowledgeable in different areas beyond your immediate job.  Read books on topics that interest you (unrelated to work), and write down the book’s most interesting points.  Review these notes each morning.  Staying knowledgeable on these topics will serve you well and make you an interesting person.  They’ll help in conversations with strangers, potential employers, or even on dates.
  8. Drink a hot cup of green tea.
    1. The benefits of green tea are many, and include better brain function, improved fat loss, and enhanced skin health.
  9. Let the day begin!

Healthy Lifestyle: Throughout the Day

  1. When you’re thirsty, drink water.  Soda should be avoided at all costs, as we explain in the Health & Life Diet.  Don’t fall for the allure of sugar-infested fruit juices, either.
  2. When you’re distracted, think of your long-term goals, and emphasize the importance of what you’re doing to accomplish those goals.  In these situations, self-talk is often very helpful.
  3. Choose phone calls over text messages when possible.  When you want to speak to a friend, call them. Do not text.  Texting is a careless, distant way to talk with someone.
    1. Calling will tell your friend you’re genuinely interested.  Calling also gets the message across quickly and directly.  Texts, on the other hand, can be avoided and put off for a later time.
  4. Any sort of distracting, time-sucking activities should be reserved for a specific time each day.  This is assuming you cannot eliminate them entirely.
    1.  For example, try to only view social media on Sundays.  It’s highly unlikely there’s anything you’ll need to respond to immediately on Facebook or Instagram.  If you can’t help yourself each day, reserve a 30-60 minute block in the late afternoon/early evening for viewing.
  5. Stop eating food by 9 pm each day.  Avoiding sugary foods with a high glycemix index is most important (insulin spike before bed= horrible).
  6. Use blue light glasses at night.  These glasses prevent you from staying up all night from blue screen light exposure.
  7. Reserve 20-30 minutes before bed for free reading.  You’ll encode the book’s most important points on paper in the morning.
  8. Floss and brush your teeth.  Spend the extra money on dentist-recommended toothbrushes (we recommend Sonicare).  The extra money for the toothbrush will be nothing compared to the dental costs you’ll face from using frayed toothbrushes.
  9. Finally, keep your phone at a distance from your bed.  This helps you avoid the phone’s radiation while sleeping, and keeping it distant means you have to get out of bed to turn it off.  More often than not, this forces you up and awake for good.

Health & Life Weekly Routine:

While not necessary on a daily basis, there’s two things worth doing at week’s end to make sure your healthy lifestyle stays intact.

  1.  Keep a journal that’s updated weekly (Saturday or Sunday).  In the journal you should record what you accomplished that week, what you’re grateful for, and what setbacks you had/what you struggled with that week.
    1. By making note of your failures, you’ll be less likely to commit those failures in the future.  Expressing gratitude reduces stress levels and improves overall well-being.  And, beyond these benefits, it’s a fun way to look back on your mindset/life details at a certain point in times.  Can you remember what you were thinking the 2nd week of December ’14?  Probably not.  With consistent journal logging, you’ll have the insight into your past self.
  2. Every Sunday, sit down and plan your fitness schedule for the next week.
    1. Regardless of what your day to day life looks like, this should include your fitness schedule.  Set aside 45-90 minutes a day to work out, and mix your workouts through the week.
      1. For example, Monday/Thursday/Sunday can be reserved for 60 minute upper body workouts.  Each of the three workouts should vary in grip (close grip/wide/normal), rep range (low rep, medium, high) and weight (related to rep range; low weight, medium, high).
      2. Cardio sessions should take priority too.  At least 30-45 minutes of high intensity cardio exercise 3-4x a week is enough.  We recommend swimming and biking as the ideal exercises for their combined time efficiency (calories burned per minute) and injury risk (swimming being least risky).

Let us know if you have any questions in the comments below!

The post 20 Unique Tips for a Healthy Lifestyle appeared first on Health and Life.

This post first appeared on Health And Life | We Explain Complex Medical Stuff, please read the originial post: here

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20 Unique Tips for a Healthy Lifestyle


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