We would all like to be healthy and to look good, but our hectic pace of life sometimes makes it really hard to do it.
We all know it’s important to do regular physical exercise, to get sufficient sleep, to avoid sweets and to eat more fruit and vegetables. It all sounds easy in theory but real life can get crazy.
Still, there are simple tricks that can help you stay healthy. It’s not very difficult to implement them into your everyday life, so here they are.
1. Add more non-starchy vegetables
Vegetables can be mainly divided into starchy and non-starchy vegetables. The starchy ones have more carbs and calories, including corn, potatoes, and navy beans. On the other hand, non-starchy veggies such as spinach, carrots, broccoli, and dark leafy veggies are low in calories but filled with minerals, fiber and water. If you fill half of your plate with non-starchy vegetables, your diet will instantly get healthier. The amount of food will be the same, but there will be more benefits.
2. Deceive your brain
We all sometimes feel a strong desire to eat something very sweet. Instead of fighting that desire and maybe losing at the end (and then stuff yourself with it), try a different method.
Take one bite of the sweet food you’re craving for, then drink a glass of water. Take a second bite and you will notice a difference – you have managed to deceive your brain into filling full and you won’t feel the need to continue eating it.
3. Shop on a full stomach
Don’t you ever go shopping when you’re feeling hungry. You will buy too many unhealthy foods because you will be craving them and you won’t be able to control yourself.
It’s better to go shopping for groceries when your stomach is full. That way, you’ll manage to stick to healthy foods and you won’t buy things that are not on your list. Not buying sweets and processed foods will also make it easier to resist them at home. If they are not in your kitchen, you won’t be tempted to eat them.
4. Stick to black coffee
Drinking black coffee isn’t bad for your health. What’s more, two or three cups of coffee a day could lead to a longer life.
However, it’s important to note that this refers only to black coffee with no sugar, milk or any flavorings. It will maximize the benefits of coffee without any unnecessary calories or damaging additives.
5. Foot massage
Massage is known to have many benefits to our physical health, as well as our mental well-being. It eases the pain in your muscles and joints but it also speeds up your blood circulation and unblocks energy issues in your body.
Our feet are especially sensitive – we stand most of our day, wearing uncomfortable shoes, so giving your feet a proper massage can be highly beneficial to your overall condition. Regular foot massage helps prevent foot and ankle injuries, prevents anxiety and depression from developing, improves your blood circulation, eases headaches and migraines, and lowers your blood pressure. In case you don’t have time to regularly visit a masseur, you can always opt for foot and calf massagers because of all their benefits for your whole body and the possibility of relaxing in the comfort of your home.
6. Consider using supplements
Many people find it hard to meet their daily needs for nutrients only through food. They don’t have time to visit the supermarket regularly and they can’t find time to cook every day. So, supplements can really help them out.
Two especially useful supplements are fish oil and soluble fiber. Soluble fiber supplement helps you stay fuller for longer, also reducing your blood cholesterol and blood sugar.
Fish oil supplements give you a large amount of omega-3, just like fatty fish does. They decrease the risk of heart diseases and chronic inflammation. They also improve your mental health.
7. Start eating whole wheat bread
Bread probably makes a big part of your everyday diet, so it’s really important what type of bread you eat. Whole wheat bread is a lot richer in fiber, which fills you up and improves your digestion because it slows down the absorption of sugar.
You don’t have to cut down on bread – just start buying the whole-wheat type and you will feel better in time.
8. Drink water with every meal
Drinking water is very important because it helps you with digestion, makes your skin healthier, makes you more focused and improves your brain functions.
If you are having a hard time drinking enough water throughout the day, try adding water to your meals. More precisely, drink a glass of water with your every meal. It will help you drink at least a couple of glasses of water a day if you don’t usually remember to drink water between the meals.
9. Walk whenever you can
Physical activity is very important, so try to squeeze in a short walk anytime you can. The easiest way to do it is to go for a walk during your lunch break. You probably have 30 minutes for your lunch, so go outside and take a walk while eating. It will mean a lot for your body, and it will also get you some fresh air.
Also, if you can choose between using a lift or walk, choose the stairs. It may not look like something important but it will make a difference.
If you are confined to an office desk most of your day, it’s still no excuse for not being active. Come up with a rule – set your alarm to warn you every hour to get up and take a short, 2-minute walk. You can go into a different department, go to the toilet or simply go outside to stretch your legs. It will do good for your body, especially your back. It will also help you stay active during the day.
Staying healthy is a result of the everyday things you do. It’s the little things that make a difference between a healthy and unhealthy life. If you start with the little things and notice improvements, you will be motivated to move on to the bigger ones.
Emma Williams is an
Australian writer with a master‘s degree in business administration, who has a
passion for anything lifestyle and design related. She spends most of her time
redecorating and participating in house projects. As a great nature lover, her biggest pleasure is
spending time in a small cottage by the river.