What we seek most in our daily lives is health, well-being and quality of life. Healthy habits do not only involve eating and exercising, but also the way we act with others and with ourselves. Trends in health and well-being may come and go, but the fundamentals of good health will always remain the same. Below are some quick health and wellness tips.
Quick health and wellness tips
If you want to have a happier day, with that pleasant feeling of balance and harmony, here are some quick health and wellness tips:
1. Have a positive view of yourself
It all starts within us, if people are not happy with themselves, they tend to focus on problems and difficulties, not on the solution and on the positive side.
2. Take a deep breath
Expand your diaphragm and inhale slowly, expanding your chest. Slowly release the air. Do this several times a day. Deep breathing cancels stress.
3. Start the day by thanking
Try to thank for all the good things that happen in your life, instead of complaining. Take this time to think about the things you will do during the day, and just have positive thoughts. This is one of the most important quick health and wellness tips!
4. Walk
You also need to exercise to ensure that your body, brain and hormones work optimally.
Exercise can help reduce depression and the risk of several chronic illnesses, such as obesity, type 2 diabetes, heart disease, preventing Alzheimer’s and many others.
Exercise can help you lose fat, especially in combination with healthy eating .
Walking is a good choice especially if you can sunbathe (for a natural source of vitamin D).
Not only does physical exercise help you look better, it also improves hormone levels, makes you feel better and reduces your risk of various illnesses.
5. Work out at least twice a week
This tip is to keep fit and tone your muscles. Muscle exercise keeps your metabolic rate high and helps you burn fat. Stretch before and after exercise. Look for a physical education professional to help with this process.
6. Have a good breakfast
Breakfast provides essential nutrients that are stored as energy to supply you during your day. Always choose healthy foods. Add antioxidant-rich fruits to your favorite breakfast cereal.
7. Prepare your own meals
Get into the habit of cooking at home instead of eating out. This can help you better monitor what you are eating. You will eat fewer calories and avoid chemical additives , added sugar and unhealthy fats.
Replacing dangerous trans fats with healthy fats (such as exchanging fried chicken for grilled salmon) will make a positive difference to your health.
Choose whole and unprocessed foods. And don’t forget salads. The more colorful, the better!
Spices are great antioxidants – and they taste great. It is important to slow down and think of food as food, rather than something to swallow between meetings or on the way to pick up children (another one of the great quick health and wellness tips).
In fact, it takes a few minutes for your brain to tell your body that it has enough food , so eat slowly and stop eating before you are satisfied. Eat a mix of sweet fruits – oranges, mangoes, pineapple, grapes – as a dessert.
8. Vary and don’t skip meals
Following the correct hours of each meal is essential for the body to work well and for the body to respond positively, with strength and energy!
9. Limit your salt intake
Avoid buying processed, frozen or canned foods. Do not place the salt shaker on the table. Replace salt with herbs, spices and vinegar, for example.
10. Make small snacks throughout the day
Eat healthy snacks throughout the day to avoid overeating with meals.
Keep healthy snacks at home, in your backpack and even in the car. A good option are:
- nuts;
- almonds;
- fruits;
- Cherry tomato;
- carrot sticks.
11. Include fibers on a daily basis
Fiber is important in protecting against cancer and in controlling your blood sugar levels, and can help you if you are trying to lose weight. You can obtain fibers from:
- vegetables;
- whole grain bread;
- oats;
- fruits;
- barley.
12. Plan your meals for the week
One of the best ways to have a healthy diet is to prepare your own food. Choose some healthy recipes that you and your family like and build a meal time around them. If you have three or four meals a week planned and eat leftovers the other nights, you will be much more ahead than if you were eating out or dining frozen most nights.
13. Choose healthy oils
Exchange vegetable oils (soy, cotton, sunflower, canola) for healthier alternatives, such as extra virgin olive oil, avocado oil or coconut oil.
14. Don’t eat too late at night
If you go to bed on a full stomach, it will result in sleep disturbances and a difficulty burning fat.
15. Give up soft drinks
Opt for a healthier drink option. This is one of the best quick health and wellness tips. Sugary drinks, even dietary ones, contain liquid sugar, which has been linked to numerous diseases, including heart disease, obesity and type 2 diabetes.
Start with nutrient-rich drinks, such as milk, and include natural water, sparkling water, coconut water, natural fruit juice or green tea.
16. Drink lots of water
Do not wait until you are thirsty before getting a glass of water. Staying hydrated throughout the day can help you stay energized and suppress feelings of hunger. Water helps to drain our waste and toxin systems.
17. Tasks of the day
Do you feel overwhelmed with the amount of work you need to do? Keep a diary or calendar of the work you need to do, stipulating a due date. Don’t let it accumulate.
18. Avoid excess stress
Excessive stress can increase cortisol levels and severely impair your metabolism. Studies also show that stress is a significant contributor to depression, which is a huge health problem today.
19. Quit addictions that harm your health
No addiction is good, however, addictions to drugs, alcoholic beverages and cigarettes directly affect our health and well-being! Therefore, abandoning them is the only way out. If necessary, seek specialized treatment.
20. Slow down
Try to simplify your life – exercise, go hiking in nature, practice deep breathing techniques and meditation.
Going through life worried, anxious and never being able to relax and have fun is a big waste.
21. Leisure
Finding leisure time in the midst of work, study and domestic activities is essential to maintaining our health. Make time to stroll, gather friends, travel and do other activities that bring you pleasure!
22. Set the bedtime
Turn off your devices before going to bed. Regardless of age, regular times and bedtime rituals help us get the sleep we need and give us the ability to function at a high level the next day. Work to create a nighttime routine – limit screen time (computers, TV, phones), avoid late-night snacks, choose bedtime and stick to it. Doing these things can help you fall asleep faster, sleep and wake up more rested and refreshed!
23. Monitor your health
Routine checkups are important to keep your body and health in order.
24. Have a pet
This has been shown to reduce blood pressure and give you a feeling of well-being. It means that you will live longer and decrease the risk of a heart attack.
25. Deliver on your promises
Whether you do them for yourself or for others.
These are just a few quick health and wellness tips. Enjoy!
Spending half an hour a night to organize the next day can help reduce stress and prevent headaches.
Take this time to prepare the next day’s lunch and healthy snacks.
Keep your home organized. This will earn you something precious: time !! Doing so will help you sleep better and increase the time for other activities that give you pleasure and increase your health!
So, now that you know what healthy eating is, how about looking for a check-up to ensure everything is 100%?
Access the Eigier Diagnósticos website and pre-schedule your exams online with comfort and safety. We have been in the market for more than 37 years and are responsible for the control of specialized companies that work in diagnostic imaging medicine.
Check out some of the exams available in our unit:
- Magnetic resonance imaging
- Ultrasound
- Digital X-ray
- Digital Mammography
- Bone densitometry
- Doppler
- Fetal Medicine, among others.
Schedule your time today and have the best care and care for your health.
