The hectic life we lead nowadays often take a toll on our health and well-being, especially when we have little or no time to exercise and don't take the initiative to eat healthy. But don't fret. There are a few healthy habits that you can easily incorporate in your daily routine to ensure that you are leading a well-rounded life.
1. Take five deep breaths before starting your day
Before your day starts to spiral out of control, step back, relax, and take five deep breaths. You can do this in bed as soon as you wake up, in the shower, or even while you're having your morning cuppa. These deep breaths help reduce the stress and ease the tension that the new workday brings with it. Incidentally, stress and tension are responsible for more than 90% of our illnesses. So it is wise to keep them under firm control.
2. Take your vitamins immediately after brushing your teeth
We all have trouble remembering those vitamins pills that we should take every morning. But here's a neat and nifty trick to remember them. Keep a bottle of water and your vitamin tablets near the toothbrush stand. That way, you are sure to remember them every single morning. You can do the same with other medications that you need to take on a daily basis.
3. Wear workout gear that makes you feel good
When it comes to exercising, we often think of the sweat and the grime, and don't feel like investing in stylish clothes. What's the use of them, especially when you are not likely to look your best after a strenuous workout? Might as well dig out those torn track pants and that faded, oversized shirt - is that the way you think? But that should not be the case. If working out is something you don't dread but look forward to, skip the ugly clothes and choose outfits that will make you feel good about yourself. Get them out the night before if you're an early-morning exerciser. This means you won't have to rummage through your cupboard in the morning and put on the moldy old thing that comes out first.
4. Swap the coffee for a cup of cocoa every morning
That's the best option, of course. But in case you can't possibly function without your brew, why don't you try and choose 'mocha' as your morning cuppa? Keep a little pot of cocoa powder nearby, so that you get into the habit of stirring in at least 1 tablespoon of it into your coffee every morning. This way, you are getting the caffeine that your body is craving while you are keeping your heart healthy. Cocoa contains flavanols, which happen to be the source of powerful antioxidants and promote heart health by improving blood flow to the heart and the brain.
5. Walk around when you're on the phone
You probably spend a lot of time talking on your phone. So the next time it rings, make it a point to stand up and walk around as you hold a conversation. When you sit on your chair for more than 30-60 minutes, it lowers your calorie-burning dramatically, even though you exercise regularly. Sitting for too long will also add pounds to your waistline and increase the risk of cardiovascular diseases.
6. Don't skip breakfast
Most of us choose to sleep longer and give breakfast a miss before going to work. But skipping breakfast is literally the worst thing you can do to your body. Breakfast is the most important meal of the day as the food helps you break the fast that your body underwent while you were sleeping. Skipping breakfast leads to fatigue and low level of alertness throughout the day. On the other hand, even a piece of fruit or a quick cereal can go a long way in keeping your body and mind nourished.
7. Don't eat out too often
Our hectic life leaves very little time for anything, let alone cooking. That is why most working people tend to eat out. Most of us go out for lunch but some will dine out as well. Well, that pizza you have just ordered may hit all the wrong spots and make you feel unwell. Food from outside, especially junk food like pizza, samosa, burger, etc., tend to be oily and can make you collect the ungainly kilos. Also, eating such heavy food for lunch will make you feel lethargic and sleepy. If you have no other choice but to eat out, try a salad or a vegetable sandwich instead.
8. Avoid excessive salt intake
Salt contains sodium, which raises blood pressure and leads to hypertension. This can cause quite a few health problems for you in the long run. Too much of salt in your food can also cause dehydration and water retention. If your body isn't hydrated properly, the sodium will steal the water away from your cells, causing a variety of health hazards such as stomach cramps, nausea, and more. So control your salt intake. If you do have a craving for that extra zing, squeeze some lemon juice on your food.
9. Don't eat while you are working or traveling
Do you have a deadline looming or are you scared of missing your bus to the office? But that's still no excuse to grab and gobble a sandwich while you are working or traveling to work. According to latest research, people tend to overeat when they are not focusing entirely on their food. If your attention is elsewhere, you tend to ignore your body's signals telling you that you are already full. Consequently, you may just keep on eating and that's hardly good for your health. So take some time out, even if it is just 15 minutes, and sit down to a relaxing meal. Also, avoid eating too quickly. When you eat slowly, your saliva helps break down the food and it aids digestion.
1. Take five deep breaths before starting your day
Before your day starts to spiral out of control, step back, relax, and take five deep breaths. You can do this in bed as soon as you wake up, in the shower, or even while you're having your morning cuppa. These deep breaths help reduce the stress and ease the tension that the new workday brings with it. Incidentally, stress and tension are responsible for more than 90% of our illnesses. So it is wise to keep them under firm control.
2. Take your vitamins immediately after brushing your teeth
We all have trouble remembering those vitamins pills that we should take every morning. But here's a neat and nifty trick to remember them. Keep a bottle of water and your vitamin tablets near the toothbrush stand. That way, you are sure to remember them every single morning. You can do the same with other medications that you need to take on a daily basis.
3. Wear workout gear that makes you feel good
When it comes to exercising, we often think of the sweat and the grime, and don't feel like investing in stylish clothes. What's the use of them, especially when you are not likely to look your best after a strenuous workout? Might as well dig out those torn track pants and that faded, oversized shirt - is that the way you think? But that should not be the case. If working out is something you don't dread but look forward to, skip the ugly clothes and choose outfits that will make you feel good about yourself. Get them out the night before if you're an early-morning exerciser. This means you won't have to rummage through your cupboard in the morning and put on the moldy old thing that comes out first.
4. Swap the coffee for a cup of cocoa every morning
That's the best option, of course. But in case you can't possibly function without your brew, why don't you try and choose 'mocha' as your morning cuppa? Keep a little pot of cocoa powder nearby, so that you get into the habit of stirring in at least 1 tablespoon of it into your coffee every morning. This way, you are getting the caffeine that your body is craving while you are keeping your heart healthy. Cocoa contains flavanols, which happen to be the source of powerful antioxidants and promote heart health by improving blood flow to the heart and the brain.
5. Walk around when you're on the phone
You probably spend a lot of time talking on your phone. So the next time it rings, make it a point to stand up and walk around as you hold a conversation. When you sit on your chair for more than 30-60 minutes, it lowers your calorie-burning dramatically, even though you exercise regularly. Sitting for too long will also add pounds to your waistline and increase the risk of cardiovascular diseases.
6. Don't skip breakfast
Most of us choose to sleep longer and give breakfast a miss before going to work. But skipping breakfast is literally the worst thing you can do to your body. Breakfast is the most important meal of the day as the food helps you break the fast that your body underwent while you were sleeping. Skipping breakfast leads to fatigue and low level of alertness throughout the day. On the other hand, even a piece of fruit or a quick cereal can go a long way in keeping your body and mind nourished.
7. Don't eat out too often
Our hectic life leaves very little time for anything, let alone cooking. That is why most working people tend to eat out. Most of us go out for lunch but some will dine out as well. Well, that pizza you have just ordered may hit all the wrong spots and make you feel unwell. Food from outside, especially junk food like pizza, samosa, burger, etc., tend to be oily and can make you collect the ungainly kilos. Also, eating such heavy food for lunch will make you feel lethargic and sleepy. If you have no other choice but to eat out, try a salad or a vegetable sandwich instead.
8. Avoid excessive salt intake
Salt contains sodium, which raises blood pressure and leads to hypertension. This can cause quite a few health problems for you in the long run. Too much of salt in your food can also cause dehydration and water retention. If your body isn't hydrated properly, the sodium will steal the water away from your cells, causing a variety of health hazards such as stomach cramps, nausea, and more. So control your salt intake. If you do have a craving for that extra zing, squeeze some lemon juice on your food.
9. Don't eat while you are working or traveling
Do you have a deadline looming or are you scared of missing your bus to the office? But that's still no excuse to grab and gobble a sandwich while you are working or traveling to work. According to latest research, people tend to overeat when they are not focusing entirely on their food. If your attention is elsewhere, you tend to ignore your body's signals telling you that you are already full. Consequently, you may just keep on eating and that's hardly good for your health. So take some time out, even if it is just 15 minutes, and sit down to a relaxing meal. Also, avoid eating too quickly. When you eat slowly, your saliva helps break down the food and it aids digestion.
