Day after day, you are bombarded with thousands, if not millions, of tips, strategies, secrets, and promises that are supposed to unlock the key to good health. Sometimes they are too good to be true (because they are) or they are simply inaccurate. However, scientists have found some evidence-based ways to stay healthy and attractive without breaking our savings or our backs. Are here!

21 habits to stay healthy and attractive without much effort

Just because you are getting older does not mean that aging should be degenerative. We hope the simple and doable adjustments below will help you find new levels of health and joy as you put them into practice.

keep it real

If it is in your power, eat unrefined and minimally processed foods instead of highly processed foods with “empty calories”. A 20-year study showed that processed foods and sugary drinks are primarily responsible for large weight gain.

Count the colors, not the calories. Now, we are not saying that you should neglect the numbers and eat too large portions. What we are emphasizing is the importance of paying close attention to calories that you are not sure how to do. Just look at the colors on your plate. Filling your plate with greens, reds, yellows, and other beautiful colors will help ensure that each meal is rich in nutrients.

Fill half your plate with vegetables

They don’t just look beautiful and vibrant. To stay healthy, the steps to follow can be as simple as eating vegetables every day that will fill your body with the fiber, vitamins and minerals it needs to function properly and fight against heart disease, obesity, diabetes and disorders digestives.

Freeze your food

Take a second to look at your fridge: if it’s full and your freezer is empty, here’s what to do: dice the food that lends itself to it, pack it in Ziplocs or Tupperware, and store it in the freezer. Doing this will help prevent wastage and keep the nutritional value high to benefit you.

Don’t stop eating snacks

For many, this is good news, but it still means that you should eat well. Eating healthy snacks throughout the day will keep your metabolism active and burn fat. It also helps keep hunger and high energy levels at bay.

If you eat out, then eat smart

We totally understand, it’s nice not to have to cook once in a while. Although it can be difficult to eat healthy when you are not the one in charge of menu options. Therefore, if you are looking to stay healthy, try things like this: ask for the dressing on the side, skip the dessert and do not fill yourself with the bread at the entrance and do not order sugary drinks, much less diet.

Drink hot drinks

What is the first thing you do when you wake up? If it doesn’t involve drinking a hot beverage, you may want to rethink your morning routine. Warm drinks actually decrease the amount of metabolic waste that helps slow down the aging process. So tomorrow morning, have green tea or a glass of warm water to help stimulate digestion, speed up your metabolism, and improve circulation.

Start your day with protein

Did you know that your body produces a hunger hormone called ghrelin ? But you don’t want too much of it in your system, so high-protein foods are perfect for reducing it again. Whether it’s a protein powder, eggs, or yogurt shake, these high-protein foods will keep you full and satisfied until lunchtime (more than a high-carb breakfast). Practice eating long and slow. When you eat slowly, it allows your mind to process that your body is too full.

Maintain a sleep schedule

For adults, the recommended amount of sleep is at least seven hours, so aim for that number. But try not to sleep for more than eight hours because falling asleep can make you feel dizzy and lethargic. It can be challenging with certain times and family members, but if you can, stick to the same bedtime each night so your body can establish a healthy sleep pattern.

Create a calm environment

If you have trouble sleeping, you can try several things. Make sure your room has a cool temperature, minimize or eliminate your exposure to light, place your phone out of the reach of your arms.

Don’t go to sleep too hungry or too full

Discomfort from both ends can keep you up all night, ruin your sleep schedule, and negatively affect your productivity the next morning (and beyond if it becomes a habit). To do this, eat dinner at least two hours before bed and avoid large, heavy meals.

Limit naps during the day

If you have the privilege of napping during the day, don’t hesitate too long! Your quick sleep breaks can interfere with your sleep. You need one night for your body to heal and repair itself. Try to nap no more than thirty minutes a day, a perfect balance between staying energized and getting tired enough at the end of a long day.

For every hour you sit, walk a couple of minutes

Many people’s work requires them to sit at a desk all day, but medical professionals continue to highlight the health risks of prolonged sitting and being physically inactive. Research has shown that walking just 1 to 2 minutes every hour you spend sitting can even reduce your risk of mortality by 33 percent.

Schedule workouts in advance

Starting your fitness journey will be a lot easier if you do it, it’s true. How many times have you said that you are going to exercise at home or at the gym every day every week and every month? Scheduling the time for your health will increase the likelihood that you will keep going. If paying for a few classes is what it takes to get you moving, it might be worth it.

Don’t go overboard with exercise

Exercise doesn’t have to be a two-hour-a-day, seven-day-a-week ordeal. Take it easy and give your body time to recover. While everyone wants their physique to look certain, the most important thing is that you start feeling healthy again.

Get active outside of the gym

If you go to the gym, change the atmosphere from time to time. If you don’t like gyms, then this is for you. Getting out in nature can have incredible health benefits. The great thing about being active outside of the gym is that it’s possibly more fun. Go for a walk with friends, play a little of your favorite sport, run with your children or grandchildren.

Try lifting some weights

In most cases, you’ve likely heard people talk about cardiovascular exercise when evaluating weight loss. Don’t get us wrong, cardio is great for increasing and improving your heart rate and burning calories. However, doing light strength training with weights will make you stronger and even increase your metabolism.

Exercise with a friend or training group

There are days when it is extremely difficult to gather the motivation to be active alone, it is then that to stay on the goal of being healthy , calling a friend or sharing a group gym class, is a good idea. Whether or not you approach them, surrounding yourself with like-minded people will help motivate and encourage you, as well as achieve your health goals.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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