Good nutrition, sleep, and physical activity.
Eating properly, sleeping well, and exercising every day are practices that can make a big difference to our health and well-being. Indeed, nutrition specialists usually agree that we should prefer natural foods, fresh vegetables and fruits, nuts, grains, and white meats and reduce the consumption of sugar, salt, flour, saturated or trans fats, and processed foods, as well how to drink enough water Additionally, scientific studies suggest that we should sleep at least 7 or 8 hours every day and the World Health Organization recommends 30 minutes of daily exercise.
Now, why these recommendations? What are the biological and psychological benefits that these practices bring you?
They improve your appearance, endurance, muscle tone and strength, flexibility, and joint mobility.
They regulate the amount of sugar in the blood and reduce the risk of obesity, diabetes, some types of cancer, and strokes.
They improve your mood and well-being.
They reduce stress, anxiety, and depression. Indeed, scientific studies suggest that 30 minutes of exercise, 3 times a week can have the same effect as an antidepressant and help people suffering from depression recover within 10 weeks (Babyak et al., 2000).
They improve your cognitive function.
They improve your memory and creativity.
They increase your sociability and connection with other people.
Almost all of us know that these practices are healthy, but the problem is that it is very difficult to convert them into habits. For this reason, I wanted to share with you some expert recommendations to achieve it. I have tried all of them and they have indeed been of great help.
Commitment. The most important thing is that you commit and take the responsibility for yourself to achieve your goal. Otherwise, no other recommendation will work.
Think, and visualize how you would look or feel once you have achieved your goal.
Use reminders through notes or your cell phone of the activity you want to do. For example: “Go to the gym at 5:00 am”
Look for and surround yourself with people who practice the habit that you want to develop so that they stimulate you, accompany you to practice it, and make you feel committed to achieving it.
Eliminate from your sight and reach what you do not want to consume. For example, remove bread, cakes, cookies, or candy from your kitchen counter or desk.
Choose a physical activity that you like and is not difficult for you. The idea is that you enjoy it and that over time, you need to practice it.
Schedule your activity exactly. For example, I am going to walk 30 minutes, from Monday to Friday, at 7:00 pm.
Record how you are fulfilling your goal, that is, how you ate, how many hours you slept, or how long you exercised each day, and reward yourself when you have fulfilled what you projected.
Avoid daytime naps, caffeine, nicotine, and heavy meals before bed.
Do not use electronic devices before sleeping. For example, doing things like reading, listening to relaxing music, or meditating works for me.
Of course, recommendations like these are useful for people in normal conditions. If you have any limitation, condition, or illness, it is appropriate to consult with the corresponding specialist.
So, are you ready to start?
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