Simple rules for amazing health
To have optimal health, lose weight and feel better every day, all you need to do is follow these five simple rules.
Don't put toxic things in your body
The most common problem today is eating unhealthy and disease-inducing junk foods. If you want to have optimal health, you need to reduce your consumption of these foods. Perhaps the single most effective change you can make to improve your diet is to reduce processed and packaged foods. This can be tricky because many of these foods are designed to be extremely tasty and hard to resist. When it comes to certain ingredients, added sugars are among the worst. These include sucrose and high fructose corn syrup. It is also a good idea to avoid all trans fats, such as in some types of margarine.
Lift things and move
You need to exercise to ensure that your body, mind, and hormones are working optimally. Weightlifting lowers blood sugar and insulin levels, improves cholesterol and lowers triglycerides. It also raises levels of testosterone and growth hormones, both of which are linked to improved health.
Moreover, exercise can help reduce depression and the risk of various chronic diseases, such as obesity, type 2 diabetes, heart disease, Alzheimer’s and many more. Additionally, exercise may help you lose fat, especially in combination with a healthy diet. It not only burns calories but also improves hormone levels and overall body function.
Fortunately, there are many ways to exercise. You don't need to go to the gym or own expensive exercise equipment. It is possible to exercise for free and in the comfort of your own home. Just do an internet search for "body weight exercises" or "gymnastics exercises", for example. Also, going out for a walk or a walk is another important thing to do, especially if you can get exposure to the sun while you're out (as a natural source of vitamin D). Walking is a good option and a form of exercise that is underrated.
Adequate quality sleep
Sleep is very important to overall health, and studies show that sleep deprivation is linked to many diseases, including obesity and heart disease. It is highly recommended to make time for adequate and quality sleep.
If you can't sleep properly, there are several ways you can try to improve:
Don't drink coffee late in the day.
Try to go to sleep and wake up at similar times each day.
Sleep in complete darkness, without artificial lighting.
Dim the lights in your home a few hours before bedtime.
It may also be a good idea to see your doctor. Sleep disorders, such as sleep apnea, are very common and can be easily treated in many cases
Avoid stress
A healthy lifestyle includes a healthy diet, good sleep and regular exercise. But the way you feel and how you think is also very important. Feeling stressed all the time is a recipe for disaster.
Excessive stress can raise cortisol levels and severely impair your metabolism. It can increase cravings for junk food and fat in the stomach area and increase the risk of various diseases. Studies also show that stress contributes significantly to depression, which is a major health problem today.
To reduce stress, try to simplify your life - exercise, take nature walks, practice techniques and perhaps deep breathing meditation. If you absolutely can't handle the burdens of your daily life without becoming overly stressed, consider seeing a psychologist.
Choose whole, natural, unprocessed foods
It's best to eat a mix of meat, fish, eggs, vegetables, fruits, nuts, and seeds, as well as healthy fats, oils, and high-fat dairy products.
If you're healthy, slim, and active, eating whole, unrefined carbs is totally fine. These include potatoes, sweet potatoes, legumes, and whole grains such as oats.
