Many individuals have their routines and rituals every day. Sometimes they work for a good deal of people and sometimes they work uniquely for an individual.
Drink Water
Hydration is most likely among the main factors when we consider health. The British Nutrition Foundation recommends that women drink 1.6 litres of water each day and men drink two litres. This has to be increased if you’re exercising or on a hot day, as soon as your body is losing water through perspiration to keep you cool. We can get hydration out of most things we consume, but we receive the best effect once we drink plain old water. Although it is not simple – water contains many minerals necessary for health, such as calcium, potassium and magnesium.
We suggest that you drink bottled water only and not tap water, which comprises many additives which may be damaging to health like chlorine and fluoride. Most quality bottled waters show the mineral material on the label in addition to the source, but some bottled waters don’t and these are best avoided. On the other side, you can be over hydrated and this could be as problematic and harmful to your health as being dehydrated.
The best indicator for hydration, is that the color of your urine – if you’re drinking sufficient water then it’ll be a pale yellow colour; if you’re dehydrated then it’ll be a dark mustard yellow; if you’re drinking too much water then it will become virtually obvious. Personally, I drink on average between 2 and 3 litres daily, sometimes a bit more. I begin my day with a 500ml bottle of water, which can be consumed within 10 minutes of waking up. This replaces the water lost overnight, whilst we are asleep, and wakes up the body. This is followed by a mug (approximately 250ml) of warm water with a tablespoon of honey and a teaspoon of cinnamon in it, which people who have read my previous blogs will know has a selection of advantages not least of which is supposed to be regulation of their metabolism. A bit later on I will have a further mug of warm water with a slice of ginger and lemon in it. Great for the digestive tract, in addition, it helps clear the uterus and therefore aids breathing. We’re now up to a litre.
Move your body
At this time I will usually go for a run (although not every day is exactly the same) and when I return, I down a 500ml bottle of water – if I don’t run then I don’t have this 500ml. Once showered me will then catch another mug of warm water with lemon and ginger, before going off to do other work. I drink a different 500ml bottle of water although I’m cooking dinner, and top it off with another throughout the day – I do not really drink tea, coffee or alcohol and don’t drink processed beverages (fruit juices and carbonated beverages ) whatsoever. I do also have a juice pretty much daily, but water from vegetables and fruit is added to what you should be drinking daily – water from vegetables and fruit constitutes 20 percent of your total water consumption, the British Nutrition Foundation asserts, so the other 80% is the water that you drink.
If I’m working, then I take bottles of water in my car and will drink it whilst I am in my car, to make sure that I always stay hydrated as I don’t always get a drink whilst in a booking. Obviously what I’ve described in this section is an ordinary day – some days I drink less and others perhaps slightly more. I check my pH levels after weekly and the color of my urine every time I visit the toilet and this enables me to make sure that I am not over or under hydrating my entire body, and also allows me to fix my water intake as required to keep a healthy level of hydration.
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Regular exercise is critical to maintaining health and happiness and like hydration, you are able to over exercise and you can under exercise. It isn’t healthy to work out too much, unless you’re an athlete and under the advice of specialist health monitoring. Under exercising, can also be detrimental to health and may lead to all kinds of health problems, including obesity and diabetes that in extreme cases may cause death. The NHS recommends that in order to keep health at a steady rate we ought to do 150 minutes of moderate aerobic exercise per week (that is walking fast or cycling) and intensity exercises on at least two times a week (that’s exercises that work all your muscles, such as sit ups and press ups).
Swimming, circuit training and Pilates classes such as Body Pump and Boxercise combine these two in 1 activity. Regular exercise will make certain you burn off any extra calories that you might have consumed and may be sitting around waiting to become fat and ensure your organs continue to operate healthily. Regular exercise also helps you to keep your strength and endurance and can allow you to improve your wellbeing. In addition to the physical health benefits, regular exercise also benefits your mental health – a simple 20-30 minute walk every day in the fresh air can make you a happier person, as you’re outside taking in the sights and sounds, breathing in fresh air and having an chance to clear your thoughts.
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Exercise is known to create the body release hormones, called endorphins, such as oxytocin and serotonin otherwise called”the feel good hormones” and that is why it’s known to fight things like depression and anxiety. The degree of exercise stated from the NHS is what’s required to keep a”normal” condition of health and body shape. If you would like to drop weight or tone up your muscles then you will need to do more than that, about double what is prescribed by the NHS. I give credit for my physical and mental health to my workout regime, particularly my running – this is something I just started in January 2015, as a result of my Personal Trainer at the moment, but has revolutionised both my physical and psychological wellbeing.
Currently, I do circuit training, in the kind of a boot camp type course, on a Saturday and Wednesday at my neighborhood gym. These classes last for one hour and are an all body, all organ workout being both aerobic and weight training. I then do a 40-50 minute run 3-4 times a week, and I do strength exercises in the kind of press ups, sit ups and triceps dips (at least). Following this has improved my physical appearance, helped me lose weight and let me develop my self-esteem and confidence.
This in turn has enhanced my psychological health and happiness – I’m now at a stage where anxiety is quite rare and if I do get worried it’s on a really low level and lasts a very short time; I don’t have any worries, as jogging and exercise generally let me free my mind of the days worries and return later with a fresh and clean mind; I’m always positive and happy, irrespective of scenario – I feel good constantly and this implies that negativity actually can’t find somewhere to stay. Keeping yourself in this place regularly and always is the best way to guarantee a positive, healthy and joyful outlook. Exercise is one of the most underused antidepressants known to man – go and do it now, you won’t regret it. Start simply (with a walk and a few basic exercises) and work your way upward. You may feel unstoppable and when you think that way, you’re that way. You can achieve ANYTHING!
Eat Nuts
Yes, eat nuts. Nuts are wonderful for your health (particularly the happiness centre – the mind ) and to your heart; they are jam packed full of nutrients and essential Omega fatty acids. They are especially full of Omega-3, Vitamin E, essential fibre and antioxidants, in addition to unsaturated fats. We are not talking about dry roasted, honey roasted or salted nuts but raw unsalted nuts rather directly from the shell. As the majority of us aren’t fortunate enough to have nut trees growing in our houses, the next best choice is organic untreated nuts available in every grocery store.
I eat nuts every day, and if I need a real treat then I will mix them with a little dried fruit – cranberries, goji berries, sultanas, raisins, apricot pieces etc.. As few as 10 g of nuts each day may be enough to decrease your risk of cardiovascular disease and other disorders, but people who eat plenty of nuts may have a much lower risk of mortality and growing chronic diseases, such as respiratory disease, cardiovascular disease, diabetes, cancer, and cardiovascular disease, according to a new study published in the International Journal of Epidemiology.
Nuts taste good too and distinct nuts have various effects, for example almonds are calcium rich and thus in the event you stay away from milk (as I do) then these can be a excellent way to receive your required daily intake, the skins of whole almonds also comprise heart-protecting flavonoids; brazils are selenium rich, great for a healthy immune system and also to help thyroid function (just three or four brazils per day is enough to have all the selenium you need); walnuts are what I call the”happy nut” and have been proven to assist in cases of mild depression, they’re also full of antioxidants so are beneficial in the fight against cancer because we as having heart recovery and cholesterol lowering properties.
Eat Chocolate
Can being happy and healthy get any better? If you like your milk chocolate, then I’m sorry. We’re talking PLAIN chocolate ONLY I’m afraid – the darker (higher percent cocoa content) the greater. 600 calories)! It must be the best health supplement around! I find that I look forward to my small bit of chocolate every day (I prefer Green & Blacks), trouble is occasionally I forget to have it and I can not, make up for it the following day. It’s full of antioxidants (polyphenols, flavanols and catechins) which combat disease causing free radicals. Recommended”dose” – 3 squares (15-20g) daily. You may divide it over the course of the day, taking one square three times each day, or take it all at one time. I often take my dose at once in the late night, VERY slowly and deliberately.
Exceeding this dose is greedy and might result in you putting on weight! Don’t substitute dark chocolate with milk chocolate, as you don’t like dark chocolate – milk chocolate is a very different animal and contains higher levels of sugar and fat than dark chocolate. The cocoa content in milk chocolate is dramatically lower and therefore so are the crucial health providing ingredients which we find in high content dark chocolate. I.e. – Milk chocolate isn’t a healthy option.
Meditate
Last but by no means least, meditation. Some folks combine this with deep breathing or yoga or possibly for a more intense experience. Meditation is a deep form of relaxation, and Harvard scientists have completed a study that showed that long term practitioners of these techniques had much more”disease fighting genes” which were active in contrast to those who didn’t practice them whatsoever.
