More and more research shows that the key to good health for life is what experts call “lifestyle medicine,” which involves making simple changes to diet and exercise and stress management. To help you turn this knowledge into results, we’ve put together this list of suggestions for health and well-being.
We asked two experts – a naturopathic physician, a dietitian, and a personal trainer – to tell us the five significant but straightforward but essential 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. THINK POSITIVE AND CONCENTRATE ON GRATITUDE
Research shows that a positive attitude to health helps strengthen the immune system and improve overall health. Your body thinks what you think, so focus on the positive, not on negative.
2. Eat your vegetables
Eat five servings of vegetables a day, raw, steamed, or sautéed. A diet rich in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries. And many of the most powerful phytonutrients are those with the boldest colors – such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.
3. ESTABLISH AN “IDEAL WITH 5 MEALS”
What, when, and how much you eat can make your metabolism and your energy level consistently high, so you’ll have more energy all day long. An “ideal meal” will help you manage your weight, stay calm, stay focused, and avoid cravings.
4. DAILY EXERCISE
Did you know that regular exercise can reduce all the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle mass, lowering cholesterol, and improving bone density. If you want to live well and live longer, you should exercise! Studies show that even ten minutes of exercise makes a difference, so do something! Start the stereo and dance in your living room. Enroll in swing dance classes or ballroom dancing. Go to the park with your children or with a neighbor with whom you want to catch up. Jump rope or play hopscotch. Turn a hoop. Play water volleyball. Bicycle at work. Jump on a trampoline. Go to excursion
5. GET A GOOD NIGHT OF SLEEP
If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack containing foods that help put your body and mind into sleep mode: whole grain cereals with milk, oatmeal, cherries or chamomile tea. Darken your room further and turn the clock away from you. Write down your worries or stressful thoughts to get them out of your head and put them on the page. This will help put them in perspective so that you can stop worrying about them.
6. CHECK YOUR FOOD
What we eat and how we feel are linked in a very complicated way. A healthy diet approach is to savor the flavors, eat enough, and increase energy, rather than focusing on weight. Check your balance between low-calorie foods, nutrient-rich foods (providing many nutrients per calorie) and high-calorie but low-nutrient foods. Most Americans need to eat more fresh whole foods (unlike processed and highly refined foods). Try adding more whole grains, fresh fruits, vegetables, and legumes to your meals. Combine these high carbohydrate foods with a healthy fat or lean protein to prolong your satisfaction.
7. Eat as a child
If adding more fruits and vegetables sounds scary, opt for “appetizer” versions that preschoolers love: carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and fruits dried. All are nutritional powerhouses filled with antioxidants.
8. BE A PICKY EATER
Limit saturated and trans fats, and aim to eat more foods rich in omega-3 anti-inflammatory fatty acids to lower your risk of cardiovascular disease and may even improve depressed mood. The equivalent of a single daily gram of EPA / DHA (eicosapentaenoic acid / docosahexaenoic acid) is recommended. Consumption of cold-water fatty fish (wild salmon, herring, sardines, trout) two to three times a week will provide both EPA and DHA. By adding up to two tablespoons of ground flaxseed and eating grass-fed meat, milk, and cheese, you’ll get a healthy dose of omega-3s.
9. USE FOODS ON SUPPLEMENTS
The supplement does not replace the other in their diet. First of all, supplements have been linked to the toxicity of, that, according to as medicines, there is the other, and, therefore, be enhanced when the competition is the nourishment of the risk of diseases, such as cancer, heart disease, and diabetes.
10. GET SATISFACTION
Performing physical activity sense of the experience of eating carrots! In both cases, the aim of pleasure – no pain. They give attention to the nutritional value of the food to feed you choose to use, as well as your feelings of satisfaction, relaxation, tension, and drunkenness, and fatigue when they sit down to eat meat. To record the food will make mention recognition of hunger, fullness, and satisfaction when you plan to eat when and how much.
11. MAKE A BREAK
“I do cardio and spend countless hours not seem to lose those last ten pounds! “I’m often told. Without a workout, you have been perfect. Believe it or not, overtraining has a problem. If you do not have enough stops may be established to pay the yields in setting performance. Fatigue, mood swings, apathy is withdrawn, depression and increased cortisol ( “stress” hormone) are some of the features of overtraining syndrome. Periodization creating a program (dividing routine and your workout in different ways) can help prevent overtraining with additional elements, are converted into rest your diet. For example, you can weigh the train on Mondays, a fourth, a fifth, a bike week, on Tuesday, the rest day Friday to run fast on Saturdays and Sundays. You can also support the program directly from your balance, the more variety of unity.
12. 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 practice. If you’re used to eating when you get home, keep your walking shoes in the garage or the entrance and take a quick walk around the block before entering.
13. SECRET SHARING KNOWLEDGE
You can do all that – but if personal relationships with people who have unhealthy habits are often an uphill battle. What are those who have healthy relationships with other people? As a family or friend to go along with the plan involved more wholesome food. Thou doest well: the healthy changes that can be loved by more closely, and bring hither, that I may at the same time to wake up, so that we may.
14. And make a list twice CHECK
And you shall take in all of the reasons this can not come into existence by the exercise of a few minutes, and you write the program. Finally, each conceptual basis. For example, if you wrote ‘No time’ for one of your reasons, then, perhaps because it’s based on the idea that the exercise program takes a lot of time. A closer look behind him, was unknown to these vanities, to no excuses I discover her lewdness in your list.
15. sign up for SUCCESS
The cause of the loss of the weight, exercising, exercising, or just out of the Let’s face it can get boring. Doing the workouts and gives the new, and it’s just fun to be around others like you are exercising – not to mention benefit that most nonprofit organizations that are at least double the highest good you feel.