More and more research shows that the key to good health for life is what the experts call “lifestyle medicine,” which means making simple changes in diet, exercise and nutrition. stress management. To help you turn that knowledge into results, we’ve put together this list of suggestions for health and well-being.
We asked three experts – a naturopathic physician, a dietitian, and a personal trainer – to tell us the five major but simple but important lifestyle medicine changes they recommend.
In addition to giving you three different ways to choose your battles for health, this list gives you choices you can make without being taken to a thick reality farm – or by buying a second freezer for those pre-dosed frozen meals. controlled calorie content.
1. MAKE A BREAK
“I spend countless hours doing cardio and never seems to lose those last ten pounds! “is a frequent complaint that I hear from clients.” “Give yourself permission to shorten your workout.” Believe it or not, overtraining could be the problem. Your body can stabilize if it is not sufficiently rested to recover, resulting in decreased performance.Fatigue, mood swings, lack of enthusiasm, depression and increased cortisol ( the “stress hormone”) are hallmarks of overtraining syndrome Creating a periodization program (by dividing your routine into different training modes) can help prevent overtraining by integrating rest phases into your diet. For example, you can weigh the train on Mondays and Wednesdays, bike on Tuesdays and Thursdays, run on Fridays and rest on Saturdays and Sundays.You can also help balance your program. just by incorporating more variety.
2. THINK SMALL
The biggest obstacle to improving health is often the feeling of being overwhelmed by all the advice and research available. Try to focus first on an unhealthy, seemingly inconsequential habit, and turn it into a healthy, positive habit. If you are used to eating when you return home at night, keep walking shoes in the garage or the entrance and take a quick walk around the block before entering. If you have a can of soda every day at lunch time, have a drink of water two days a week. Starting with small changes without pain helps to establish the mentality that a healthy change is not necessarily a painful change. It’s easy to build from here by adding more healthy substitutions.
3. KEEP A GOOD COMPANY
You can do everything right – but if you have relationships personal with people who have unhealthy habits, the battle is often arduous. The healthiest people are those who have relationships with other people in good health. Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer and motivate you.
4. MAKE A LIST … AND CHECK IT TWICE
Take a few minutes and write down all the reasons why you can not start an exercise program. Then look at the basis of each reason. For example, if you have written “No Time” as one of your reasons, then it may be based on the belief that an exercise program takes a lot of time. Starting with just five minutes a day will have a positive effect, as you will have created a healthy habit when it did not exist before, it is a powerful mental adjustment. A closer look at your list will expose these false beliefs hidden behind every excuse.
5. REGISTER FOR AN EVENT
Let’s face it, just exercising to get some exercise or losing weight can get boring. Add some excitement by signing up for an event such as running or cycling where you can be part of a team. This gives a new goal to your workouts. It’s fun to be surrounded by people who exercise just like you – and most events benefit not-for-profit organizations, which doubles your well-being.
Eat the rainbow. Brightly colored fruits and vegetables are rich in antioxidants, flavonoids and essential vitamins.
Read health blogs
Scientists are discovering new ways to improve your health every day. Be sure to keep your finger on the pulse by subscribing to blogs health.
Brush your teeth
Keep plaque and gum disease at bay by brushing twice a day for about two minutes.
Drink green tea
It is rich in catechins, antioxidants and other beneficial nutrients.
Take the stairs
Exercise a little more exercise in your day by avoiding the elevator.
Wheat sensitivity can cause a variety of digestive problems, including bloating and excessive wind.
Fish is packed with essential nutrients such as protein, vitamin D and omega 3 fatty acids.
Drink red wine
Research suggests that a glass of night red can help protect your heart and even stay slim.
Get a health app
Measure your steps, assess your well-being or consult a doctor online – it’s up to you.
Take some sun
Sunlight helps your body produce vitamin D, triggers the release of wellness hormones and helps to resolve skin problems like eczema and acne.