Morning routines help your life feel refreshed, healthy and have more time to enjoy your weekend.
We all know that we need to make our bedroom routine and getting sufficient sleep a priority.
Lack of sleep may slow down how fast you heal and speed up how soon your body absorbs nutrients when you’re trying to gain weight.
However, simply being tired is not enough of an excuse to skip your sleep, sleep deprivation can also create rapid mental lapses, emotional blunting and confusion, difficulty concentrating, and a shorter attention span, which can negatively affect your mood.
When you sleep for at least eight hours a night, your body starts to get into a natural routine, your immune system revs up, and your physical recovery allows you to recover from injury faster.
There are a few ways to go about making sure you sleep well.
Start bedtime routine by taking a warm bath or shower. Light a candle or turn on the light and relax while taking a soak or shower.
Give yourself the gift of natural light, exercise, or other stress-relieving activities before you lie down. Lying down helps slow your mind and body down.
Let your favorite pajamas or bedtime outfit bring a sense of comfort to your night.
Wake up about 20 minutes before your alarm goes off. Give your body time to fully wake up, rather than being thrown into consciousness.
This gives your body more time to digest and absorb nutrients that your body needs for building muscle and strong bones.
With all the things going on in our lives today, stress has become so normal.
Do you feel stress from work, your health, relationships, finances, or just the general chaos of the world?
As adults, we often carry stress in our hearts, and it can negatively affect our bodies and cause stress-related illnesses.
Stress increases inflammation, which is at the root of several diseases, including cancer, heart disease, arthritis, asthma, diabetes, and obesity.
It also robs our mind of the ability to focus, think clearly and make decisions. When we can reduce stress, we are better able to lead healthy, happy, productive, and successful lives.
Find ways to calm your mind. Try meditation, deep breathing, doing easy and fun exercise, talking to a loved one or pet, and seeking out new and more satisfying ways to manage stress in your life.
Go for a brisk walk. Studies show that walking in nature reduces stress and anxiety.
Stop by the store to pick up healthy foods that aren’t high in sodium.
A low-sodium diet has also been shown to increase mental clarity and reduce stress.
Try yoga, meditation, or tai chi. Yoga increases your body’s flow of life energy, improves the flow of oxygen to all parts of your body, and reduces stress by reducing muscle tension and increasing your sense of well-being.
Meditation helps you connect with your inner self and clear your mind so you can think clearly and remember things better.
Tai chi helps to strengthen the vital connective tissue, the “qi,” that keeps all of your muscles and joints fit. Tai chi also strengthens your bones, relieves back pain, and lowers stress and anxiety.
Just as weaning off sugar is the best way to eat better, removing alcohol from our diet is the best way to get the most out of every meal and every drink.
Studies have shown that moderate drinking has been shown to increase your ability to take in more vitamins and nutrients.
The downside is that heavy drinking (where more than one drink a day is consumed) is linked to liver damage, mental impairment, and all sorts of other health issues, including cancer.
So, now that you know it’s better to drink less, how can you kick the habit?
When it comes to nutrition, sometimes it’s about making small, sustainable changes.
The term, small meals, is sometimes used incorrectly. It isn’t about stuffing your face in small meals or about eating a bunch of meals at once.
It is a way to trick your brain into thinking that you are eating a lot while you are really only eating in moderation (five or six small meals a day).
The brain is very sensitive to how much you eat.
Research shows that if you eat more than about 30 grams of glucose at one time, you will start to become confused and even get physically and mentally exhausted. The more glucose you consume, the more tired you get.
Try the “Eat like a rabbit” approach: Eat a small amount of food at each meal and make it all healthy.
This includes filling your plate with vegetables, fruit, protein, grains, and fiber. It also includes a small serving of dairy and light or low-fat meat.
Healthy vegetables are important for more than their health benefits. When you choose a variety of vegetables with a variety of colors, they look more appetizing.
They make you feel better about what you are eating.
Choose colorful vegetables for your plates.
It is also important to choose whole foods that have minimal ingredients. Check out Whole Foods 365 brand.
These foods are organic, non-GMO, and are preservative-free. You’ll find they have tons of nutrients, antioxidants, and probiotics.