The new year is upon us which means following through on your goals to get healthy and stay that way. Most people make dramatic changes to either lose weight or improve their health, but those often all fall by the wayside come March. The problem is taking on too much all at once and being unrealistic in what you can keep up. The solution may be as simple as just making some small adjustments to what you are already doing – no need for drastic changes. Here we have listed a few tips to keep you healthy in 2018.
1. Supplement Your Health
Taking a dietary supplement is a great way to boost your health. There are supplements out there for weight loss, supplements to provide you with necessary healthy nutrients such as omega-3, and even supplements to help with specific health conditions such as menopause and thyroid problems. When it comes to buying a supplement, a reliable manufacturer is key. There are many reviews online to help you with this important decision. Find out more about Research Verified reviews as one of the more reputable manufacturers out there.
2. Eat Right
Eating right is more than just the food you eat, it is also about how much you eat. While it may seem that you should cut back if you want to lose weight or even watch your weight, the opposite is actually true. Not eating enough can have as much of an effect on your weight as eating too much as your body will go into starvation mode and store what it gets as fat or start to burn muscle for energy. It is important to eat the right amount of calories a day. A healthy woman needs around 2000 calories a day or 1500 calories if she is looking to lose weight. The average man needs around 2500 calories or 2000 calories if wanting to lose weight. Remember, not all calories are equal, so make what you are eating count. It is very easy to consume empty calories without even realizing it.
3. Choose Whole Grains
Rather than making huge changes to your all your eating habits, one simple thing that you can take on is switching out white grains and flour for whole grains. This means choosing whole-wheat bread or pasta over white and brown rice over white rice. Also include more grains such as quinoa in your diet which is a whole protein too. There are lots of delicious recipes available online to find ways of preparing these grains.
4. Avoid Processed Food
In this day and age of eating on-the-go, processed food has become a staple in many people’s diets. But these foods are packed full of salt, sugar and other chemicals that are really not good for you. It is best to eat whole, natural foods – foods that you buy fresh and cook yourself. This can be difficult with our busy lifestyles but not impossible. Plan ahead and write up a menu for the week then shop based on what you plan on cooking. It’s easier to spend one day cooking up a batch of meals and freezing for the week ahead. A fruit is also an easy snack to grab and eat when on-the-go.
5. Drink Water
Our body is made up of 60% water so drinking enough water is vital for our health. It is important for our body to function properly and so we should aim to drink at least 6 to 8 glasses of water a day. An easy way to do this is to carry your own water bottle around with you, this way you can also make sure you are drinking enough.
6. Get Enough Sleep
Today, we are sleeping fewer hours and our sleep quality has also decreased. However, sleep is essential for our physical health as it is when our body heals and repairs itself. Not getting enough sleep can lead to weight gain, higher stress levels, decreased productivity due to a lack of concentration and focus, and depression. Research has also found a lack of sleep to be connected with heart disease. So make sure to get sufficient Z’s – 7 to 9 hours a night is best.
7. Focus On Your Relationships
Not only are social interactions important for your mental health, they are also important for your physical health. Maintaining strong social ties is just as important for your health as eating well and getting enough sleep. One study even found that those lacking in social connections had a 50% greater chance of premature death, which is higher than the risk of death from obesity. So when you get home from work, switch off your electronics and spend time with your loved ones or make sure to make plans with your friends for a night out.