- Avoid stress
Traffic jams, deadlines for tasks or strangling jobs, financial hiccups, tenuous relationships, and a variety of other living things will certainly stress you out. When you feel stressed, all the systems in your body will respond differently. Chronic stress can have an impact on your overall health. Well, therefore, try as much as possible to reduce or even avoid anything that can make you stressed.
Pausing from the activities you are working on is normal. When you are feeling depressed, try to pull over for a while in a quiet place. Calm yourself while taking a deep breath and exhale slowly.
Do this repeatedly until you feel more relaxed. Taking deep breaths yourself has been shown to reduce cortisol levels, which can help reduce stress and anxiety.
You can also do various other activities that you enjoy. For example, reading, writing a journal, or even playing with pets. In essence, make yourself feel comfortable in a way that you enjoy.
- Wisely choose food
What you eat will certainly affect how your body works. Therefore, it is important for you to pay attention to every food you consume every day.
Make sure that the food on your plate meets the principles of balanced nutrition, which includes carbohydrates, fiber, protein, and good fats. Don't just depend on one type of staple food. You can replace staple foods with corn, noodles, sweet potatoes, or potatoes. So, it doesn't have to be rice.
Also pay attention to your meal portion. Paying attention to the portion of food is very important to prevent you from being overweight and suffering from various chronic diseases. Remember, whatever is excessive is certainly not good for the body.
In addition to sorting out the food to be consumed, you also have to be wise in processing it. Avoid processing food by frying. You can process food in a healthier way, such as boiled, steamed, or sauteed.
- Take time to exercise every day
Sports don't just have to jog or go to the gym. You are free to do various types of sports that you really like. If you like cycling or swimming, then don't hesitate to do it. Likewise, if you only like to relax. The key is one, make your body actively move every day.
By actively moving, your body will try to burn calories that settle in the body. Moreover, it can also help drain more oxygen into the body's cells and keep it healthy. No wonder if after exercise or physical activity you feel more fit.
Well, for you office workers who might not have a lot of time to exercise, you can do a variety of simple physical activities to ensure your body stays in motion.
When heading to the office room, try to go up the stairs rather than take the elevator or escalator. You can also take the time to take a walk or just go up and down stairs before and after lunch.
Sometimes with small changes in your daily routine can help you become more active exercising.
- Reduce sugar starting today
Do you like dessert, aka sweet food? Cupcake, ice cream, sweets, brownies, indeed are very tongue-in-cheek. However, starting today intends to reduce or even avoid these foods.
This is not without reason. The reason, too much sugar intake can trigger diabetes. Well, if you have diabetes, you will be more susceptible to various chronic diseases in the future. Some of them like heart disease and stroke.
Start slowly. If you usually drink coffee with two spoons of sugar, now try just one spoon. Once accustomed, you can eliminate sugar intake altogether in the cup of coffee you drink.
Instead of drinking bottled drinks, it's better to eat pieces of fresh fruit. In addition to being healthier, the sugar contained in fresh fruit will certainly not be as much as in bottled drinks.
Not only sugar, you also have to slowly reduce smoking and drinking alcohol.
- Drink lots of water
About 60 percent of your body's composition is water. Unfortunately, every day fluid in the body will continue to decrease through sweat, urine, and even every time you breathe. This is why, it is important for you to ensure that your fluid needs are met every day.
Furthermore, ensuring that your fluid intake is fulfilled properly not only prevents dehydration, but also a powerful way for you not to consume sweet drinks.
Bring your own bottle wherever you go. Put the bottle in a bag, so you won't forget to bring it everywhere. In addition, also provide drinking water at the work desk or in the bedroom.
- Get enough sleep
Diligent exercise and eating high-nutrition foods will end up in vain if you don't get enough sleep yourself. According to Cheri Mah, an expert on sleep disorders at Stanford University and the University of California, sleep is the most basic need for a healthy lifestyle.
Sleep is a foundation on which a healthy mind and body are formed. If this foundation is shaken, it will certainly have an impact on your health. Starting from immune function, energy, appetite, mood to your weight.
According to the National Sleep Foundation, the duration of sleep is ideal for adults around 7-9 hours per night. So, make sure that every night you sleep at least 7-9 hours, huh!