1) Drink up: It
is as simple as H2O. Drink as many as six to eight glasses of water every day.
Water helps transport nutrients in the body, eliminates waste products, regulates
temperature and all these benefits for a zero caloric intake.
Do not
bother yourself with ionizing machines that convert tap water into alkaline
water. The makers claim these wonder machines reduce acidity in the body, hence
warding off degenerative diseases. But doctors say the human body already
maintains a healthy pH range without external help.
2) Eat mostly
plants and unprocessed foods (and a little meat): That is, according to
American food journalist Michael Pollan's famous rule. He advocates eating
whole foods instead of processed food, and suggests stopping when you are about
to feel full.
Meat
should be a side dish. By eating less meat, it means a lower intake of
saturated fat, one of the major risk factors for heart diseases and other types
of cancer. As a rule, you need only two palm-size servings of meat a day. Mix
that with a range of different foods with varying nutrients to have a healthy
and balanced diet.
3) You need
eight hours of sleep daily: Studies have linked inadequate sleep to
weight-related issues and diseases. To ensure a good night's rest, establish a
routine sleep pattern, keep the bedroom solely for sleep and not other
stimulating activities such as exercising, and avoid a heavy meal or exercising
close to bedtime.
4) Stub out: The
risk of smoking is clear enough. It has been found that smokers are seven times
more likely than non-smokers to get lung cancer. Smoking also causes heart
diseases such as coronary artery diseases, a common heart disease where the
arteries are clogged and may possibly trigger a heart attack, not to mention
the amount of savings you can get from stubbing it out.
5) Exercise
regularly: Do it as often as three times weekly, each session a minimum of 30
minutes. A combination of resistance training and cardiovascular workouts can
build strong bones, heart, lungs and blood circulatory system. You may wish to
incorporate active elements into your lifestyle by taking the stairs or getting
off a stop earlier than your destination and walking the rest of the way.
6) Calm your
mind: When your body experiences emotional stress such as anxiety, anger and
sorrow, it will release chemicals such as adrenaline that will drive your blood
pressure up, make your heart beat faster and put a strain on your health. It
will lower your immune responses, making you susceptible to diseases.
Do the
following to achieve emotional health: connect with people who love you, and
get affirmation and emotional support from them. Love yourself by exercising,
relaxing and having a balanced diet. Finally, learn to reframe your problems
through self-talk to turn negative thinking into positive ones. If you want to
flex any muscles, as in a confrontational situation, just put your facial
muscles in place and smile.
