Simple secrets to a better you
Would it be a game-changer to feel just a little better? Are you always in top shape, ready to take on the world, or are you dragging your butt out of bed feeling like you’re 90?
Bad habits can have lasting health consequences in the future. Good habits can let you live your best life. Making some small changes can really pay off and get you where you want to be.
Check out these simple secrets to building a better you.
1. Don’t skimp on sleep
Sleep is that magical time when your body heals and recharges. Getting even a half-hour more a night could do a world of good.
Not getting any sleep steals the magic out of your life and replaces it with a dumpster fire of numbness and lost mental capacity.
The worst part is, when you aren’t getting that sleep, you don’t even know what you’re missing. Sleep is the foundation of good health. We just can’t perform at our best without enough.
“Sleep is that golden chain that ties health and our bodies together.” — Thomas Dekker
Pro athletes know this. That’s why they go the extra mile to make sure that they get as much quality rest as they can.
Make sleep a priority. Netflix and video games will still be there tomorrow. Rest is super important.
If you absolutely can’t increase the time you spend on your back, then you can still make some tweaks to improve sleep efficiency. Use these 6 tips to get better sleep and recharge the battery.
2. Double your daily steps
There’s been a lot of controversy on whether a daily step count is worthwhile. But you can’t deny that getting double the exercise is going to help.
If you normally get around 4000 steps, aim for 8000. That’s an achievable goal and won’t take too long, either.
This recent study found that you can reduce your chances of death from cardiovascular disease by over 50%, simply by reaching a daily step count of 8000.
“Walking is the best possible exercise. Habituate yourself to walk very far.” — Thomas Jefferson
An interesting thing they discovered is that it doesn’t seem to matter if the steps were easy, or hard. Sprint or shuffle, either way, the health benefits were great. Getting an extra 4000 steps a day literally saves lives and keeps people from getting heart disease.
One way to get those steps is to walk to anything that is within a mile radius of your home. Leave the car, or skip the bus and hoof it.
Step it up and make your heart happy!
3. Drink more water
Staying hydrated is super important. Not only does running low on H2O affect your physical performance, but it causes havoc with your brain too.
Fluid loss of only 1.5 percent of your body weight can impair your memory, put you in a worse mood and generally mess up your mind. And it’s easy to get dehydrated if you aren’t going out of your way to drink enough fluids.
“You have to hydrate. You simply can’t perform at the level you could perform at if you’re dehydrated. Period.” — Gunnar Peterson
More H2O can also get your digestive tract working as it should. When things are going into the gut dry, your body has to push like a sumo wrestler to keep the pipes moving down there. A little lubrication goes a long way!
Drinking plenty of water can help you lose weight or keep you from gaining it. You won’t feel as empty when you have lots of fluids in the system. At the same time, your metabolism will be clicking along at a higher rate, so you’ll burn more calories.
Pounding more water is one of the cheapest life hacks. Why not use it?
4. Replace some empty carbs with veggies or protein
Empty foods. You know which ones I mean. Potato chips, crackers, cookies, mashed potatoes, fries, white bread, donuts, ice cream, candy bars.
Hot dogs. Pizza. All that yummy stuff that’s totally stripped of all nutrients and spirit.
You don’t need to eliminate every empty carb and junk food from your life, just some of them. Replace the garbage with healthy vegetables or some delicious protein, and your body will thank you. Have a tasty stir-fry for supper, and you won’t eat as much junk because you’re full.
“What I do is eat clean, nutritious, real food. I enjoy delicious meals with healthy fats, I eat until I am full and satisfied, and I remain thin.” — Suzanne Somers
Any type of minimally processed protein will beat hot dogs. Avoid the sandwich meat, sausages and bacon. Go for the home-cooked chicken and fish most of the time.
Don’t buy the white bread. Get a whole grain bread that’s right beside it in the supermarket.
Adding more nutrient-rich vegetables and minimally processed proteins will help big time. Your body will get the building blocks it needs to keep everything running smoothly.
Small changes, better life
Rested and alert, exercised, hydrated and properly fed. Make a few small changes to your lifestyle and get big returns.
With a bit more quality sleep, you will perform better and have lower stress levels.
Getting in some more steps is such a low impact way to double your exercise levels that it will hardly seem like a challenge. Especially with all of your new nutrients from ditching even a bit of those empty foods.
Just remember not to hydrate too much right before your walk. Sometimes a bathroom break is hard to find!