If you want to be your best self you need some habits that will get you there. Unfortunately, in school, they never taught us any simple tips to be healthy. Nothing is more important than our health. No amount of wealth can replace your body. Our health is only one aspect of self-improvement, yet the most powerful to our long term success and longevity.
As Tony Robbins says, “progress equals happiness, its not who you are or what you have but who you’re becoming that makes the biggest difference in the quality of your life.” When it comes to self-improvement, our health is at the top of importance, but with all the things we have to do it’s difficult to make time for what matters. We go to school, go to work, take care of our kids, and family, do our chores, and then go to bed. Unless you go out of your way to be a healthy – life will happen and you will never get a chance to take care of yourself.
So, you must make it a habit of doing the right things to care for your body and mind to prevent getting sick and overweight, because there is no better investment than in your health. In our day and age, we must learn how to be healthier ourselves because it is up to us to learn how to eat, how to move, and how to be healthy. For this reason, I have listed 10 simple tips to be healthy in today’s modern day.
Move more to be more healthy
Exercise is THE quintessential healthy activity. There’s no way of going around exercise if you wish to be healthy. Try all the diets in the world and you’ll never have the body you desire unless you move. Here are some of the health benefits of movement:
According to this study, “Long-term effects of training include increases in RMR due to increases in lean muscle mass” (1). More muscle equals less body fat which means a healthier body and happier mind.
Blood flow to the brain increases during exercise (2) so you can say hello to more efficiency and productivity, and better performance.
Muscle contraction helps our drainage system (the lymphatic system) flow properly which means it helps us clean our bodies out of all the waste (3).
“Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress” (4). Less stress means a healthier body and mind (and less pain which is by itself worth it).
Get more sunlight
Sunlight is the most simple tip to be healthy that anyone can give because it is completely free and easy to access, all you have to do is go outside! We as humans are very deficient in Vitamin D (5) thanks to modern buildings and artificial lighting. Vitamin D is very important to being healthy because it increases the absorption of calcium, magnesium, and phosphate. Lack of Vitamin D is associated with a myriad of health consequences (6).
“When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night” (7)
In addition, bright morning sunlight activates serotonin (a hormone that regulates sleep-wake cycles) production which makes you happy and has been shown to combat Seasonal Affective Disorder (7).
Get more deep sleep
How to be healthy without sleep? It’s NOT possible. Without sleep, we would go insane. Just ask anyone who has been up for 2 days straight how they feel. Sleep is the absolute best recovery tool known to man but most people see it as a waste, as though sleep is for lazy people or those who want to waste time. However, what many people don’t realize is that you will never get the level of success you want if you don’t recover because your memory and performance will wain greatly with every bit of sleep you lose (8). In addition, you will pack on the pounds of fat because when you are underslept you have a higher craving for sweet, salty, and starchy food (aka junk food), plus a 50% higher risk for obesity if you get less than 5 hours of sleep nightly (9).
Spend time in nature
There is a Japanese practice called shinrin-yoku, which promotes healing the mind, body and spirit through spending mindful, intentional time around trees (10). Not only do you get the increased movement benefits of walking through the forest but you also get physiological effects of lowered blood pressure (11). Also, breathing the tree oils and breathing in the healthy bacteria of the soil helps to repopulate your gut with good bacteria that many of us are lacking. Days in nature is a very simple tip to be healthy that you can implement today. The more time you spend in nature the more appreciation you have for Mother Earth. Check out this article to learn ten interesting facts about the Earth.
Eat more vegetables
You probably rolled your eyes and shuddered because you could swear you heard your mom’s voice saying that…But it’s true! You must eat your veggies! Vegetables are full of vitamins and minerals that almost all of us are lacking in this industrialized world. They also give us plenty of water thanks to the high water content of vegetables like tomatoes, green vegetables, and bell peppers. In addition, they are full of antioxidants that will give us the ability to live longer and fuller lives. Check out this article so you can know what to consider before buying food for the family.
Get your produce straight from a farm or farmer’s market
When you shop at a grocery store you are buying food that can be many days old. Plus, where did it even come from? Many times they come from places you’ve never even been to or seen so you don’t know how it was made or treated. When you buy straight from a farm or farmer’s market you are buying vegetables and fruits that came from their soil, so you can ask them what they do to the produce, and you can see them with your own eyes. This prevents eating old food or eating food that was treated with lots of pesticides, herbicides, and/or fungicides.
Eat less packaged processed foods
When it comes to the subject of how to be healthy, diet is definitely one of the top categories to consider. However, it’s not only what you eat but what you don’t eat that will make the biggest difference in your ability to be more healthy. Packaged foods are foods that don’t just go from farm to table, because in order to get them in a box or package they had to put it through a process that usually involves tons of additives (to thicken it or add weight), preservatives to help it last longer, and add flavorings to give an otherwise dead food some flavor. This is why they call them “processed foods”. All of these things just add to the toxic load that we as humans already have making it difficult to be and feel healthy. If you buy from farms or farmer’s markets as I recommended above then you’ll avoid these processed foods altogether.
Drink green tea
Coffee is great but what is even better for you and one of the most simple tips to be healthy is good ole’ green tea, because all you have to do is steep it and take a sip! There are so many health benefits of green tea, in fact too many to name here so I’ll just give you one that should convince you green tea is worth indulging in, and that reason is that green tea will help you live longer. Say what??? You read that right! There was a study of 40,530 Japanese adults that showed those who drank the most (green) tea (5+ cups/day) were way less likely to die during an 11 year period (12).
Don’t wait until you are thirsty to drink water
Drinking more water is, of course, a top tip when it comes to being healthy. Yet most people wait until they are thirsty to have some water. What you might not know is that if you wait to drink water when you are thirsty, you are already dehydrated. So, the best thing you can do is keep some water on you handy at all times and sip it every 15 mins to prevent dehydration. When you are dehydrated you are less likely to perform at your peak and more likely to lose energy quickly. So, stay hydrated at all times to be healthy and feel optimal!
Add some Pink Himalayan Salt to your water because it will add minerals that help you absorb and assimilate it better.
Drink more SPRING water
Have you ever drank water and still felt thirsty? This happens to me when I drink Dasani or Aquafina. With that being said, not all water is created equally. Many people are walking around chronically dehydrated. Most of the time people are drinking water that is overly filtered and purified to the point that it is devoid of minerals and nutrients required to properly absorb and assimilate the liquid. When water is purified through, reverse osmosis, or ozonation it goes through a very intense filtering process that gets rid of all the minerals that normal water in nature has in abundance like magnesium, calcium, sodium, potassium, etc. These are minerals it picks up when passing through rocks and sediment in nature, that we need to actually help us absorb the water and hydrate us. So, when water is purified through one of these processes it gets rid of these essential minerals so we are left with pure H20. But, our bodies don’t want PURE H20. Rather, we need water rich in minerals the way nature intended. What tends to happen when we drink purified water is that we urinate out the water we just drank making us just as or even more dehydrated than before. Over time we become chronically dehydrated without even realizing it. Avoid these types of filtered water and drink spring water or artesian water (which is well water). For a few more cents, you’ll get way more bang for your buck because it will hydrate you and give you what you need to become healthy.
Now that you know some simple tips to be healthy, it will be much easier for you to start moving forward in life with more energy, vitality, and happiness. Don’t wait for when the doctor says you have health problems for you to take this area of your life seriously. The greatest investment in your time and money is in your body because no matter what you do you can’t leave it behind. So, start here and now by implementing just one of these small simple tips into your life to be healthy starting today.
If you want some accountability, more simple tips to be healthy, and to guide you towards the Body Of Your Dreams then contact me today to get a free strategy session so you can learn about what you need to move your health forward today. I can give you tips on what your next steps could be to get your body & health to the next level. If you want to lose those extra pounds of fat, reduce your back & joint pain, and/or gain muscle in as little time as possible, then I can guide you there. Contact me here today and let’s chat!
You can also check out my website here!
- Speakman, John R, and Colin Selman. “Physical Activity and Resting Metabolic Rate.” The Proceedings of the Nutrition Society, U.S. National Library of Medicine, Aug. 2003.
- Querido, Jordan S, and A William Sheel. “Regulation of Cerebral Blood Flow during Exercise.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, 2007.
- Reddy, N P. “Lymph Circulation: Physiology, Pharmacology, and Biomechanics.” Critical Reviews in Biomedical Engineering, U.S. National Library of Medicine, 1986.
- “Physical Activity Reduces Stress.” Anxiety and Depression Association of America, ADAA.
- “Vitamin D Deficiency | NEJM.” New England Journal of Medicine.
- Nair, Rathish, and Arun Maseeh. “Vitamin D: The ‘Sunshine’ Vitamin.” Journal of Pharmacology & Pharmacotherapeutics, Medknow Publications & Media Pvt Ltd, 2012.
- Mead, M Nathaniel. “Benefits of Sunlight: a Bright Spot for Human Health.” Environmental Health Perspectives, National Institute of Environmental Health Sciences, Apr. 2008.
- Potkin, Katya Trudeau, and William E Bunney. “Sleep Improves Memory: the Effect of Sleep on Long Term Memory in Early Adolescence.” PloS One, Public Library of Science.
- “The Effects of Sleep Deprivation.” Johns Hopkins Medicine Health Library.
- “Yoku, the Medicine of Being in the Forest.” Shinrin, www.shinrin-yoku.org/.
- Kuriyama, Shinichi, et al. “Green Tea Consumption and Mortality Due to Cardiovascular Disease, Cancer, and All Causes in Japan: the Ohsaki Study.” JAMA, U.S. National Library of Medicine, 13 Sept. 2006.
- Ideno, Yuki, et al. “Blood Pressure-Lowering Effect of Shinrin-Yoku (Forest Bathing): a Systematic Review and Meta-Analysis.” BMC Complementary and Alternative Medicine, BioMed Central, 16 Aug. 2017.