5 Simple Health Tips to Jump Start A New You - Creating a lifestyle of heather has not been complicated, but it requires commitment. It takes 21 days to create a new habit, and 6 months for the habit to be deeply rooted in your routine. Since life can get in the way, I recommend a small step at a time changes. The following list of five simple tips can help you integrate health into your life and make a great impact on your health, energy and vitality. Choose one item at a time and do it at least 3 weeks before you add another component to your lifestyle. If you do without you constantly remembering it, then you are ready to move to the next item.
1) Drink half of your "ideal" weight in ounces of water a day. If your perfect weight (not actual being weight) 120 pounds, 60 ounces you should drink water a day. Also slight dehydration will lead to a decrease of 3% in the basic turnover. That is, you gain a pound of fat every 6 months! Minimizes drinking water swelling and water retention in women. These symptoms are the result of the deficiency often of moisture. Drinking plenty of water is like storing in the fat cells stored fat and toxins, and as it can also prevent muscle cramps. If muscle cells do not have enough fluid, you do not work so well and can suffer the performance. With the exercise, you should try to drink 3-5 liters of water every 20 minutes. Do not fold your 8 to 10 glasses of water in one session. For maximum effectiveness, Remain "evenly" throughout the day is hydrated, as our body metabolize fat. In addition, adequate fluid intake maintains healthy kidneys and bowel function. Get enough moisture also gives you more youthful looking skin. Symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, difficulty concentrating, palpitations and anxiety.
2) Get your vitamin D levels tested. More than 80% of Americans have a deficiency of vitamin D. This is especially common in the winter months. Research shows adequate amounts of vitamin D that can boost your immune system and reduce the risk of cancer. You can buy vitamin D3 in form of supplement or you can spend some time in the sun but your body can only generate vitamin D from UVB rays and at certain times of the day. There is an app for smartphones called Dminder. This application will let you know at what time of the day, depending on its geographical location, the sun is at the right angle and UVB rays so that the generation can make your body vitamin D. In some geographic areas it will be times of the year to do that They can not produce vitamin D by sun exposure and need to produce in the type of special tanning or supplement. This application takes into account all scientific data, in addition to your employee profile, treats like skin pigmentation, weight and age. When you are ready to start your sun exposure, enter the type of clothes you wear and start the timer. If you have maximized the production of vitamin D their over the course of the day, an alarm will sound your session. For those of you who do not enjoy outdoors or live in a place where you can not produce vitamin D, there are supplements of vitamin D. Vitamin D looks as D3 much. The recommended daily amount is controversial, but 1000-5000mg is generally recommended. For more information on this topic, visit mercola.com
3) Lying in bed before 10 o'clock. I know that this will be a challenge to start a little each night to go to bed and work early on at 10 o'clock for a period of three weeks. Recent studies show that sleep deeper and regenerative sleep takes place between 10 pm and 2 pm. If your body chronically deprives the "regenerative sleep" between 22.00 - 02.00, then you may have difficulty feeling tired and getting up tomorrow. At 10 pm, the body goes through a series of transformations after the increase in melatonin production. Regulate the cycle sleep / wake, melatonin not only helps but is responsible for repairing the present and restoring your body. A reduction of mental and physical activity is necessary for this change 22:00 clock takes place. Television, an electronic device to read, or bright LED watches full effects of the production of melatonin and subsequent chain reaction, which leads into deep sleep to your body. This is a good reason to buy handbooks and book light! You can listen to soothing music present. As you sleep well you can create longevity and health. Deep Rest Helps overnight against stress, a healthy weight to keep your energy levels high. A simple consultation for those who want to lose weight health: at least 5 hours sleep per night.
4) Eat more fruits and vegetables. When we eat a diet rich in whole foods, we feed our body thousands of micronutrients, which stabilize our blood glucose and cholesterol, reduce weight, increase the immune system, reverse heart disease and cancer prevention. An apple on the day of May doctor to keep away, but a day mushroom help to keep cancer away! Micronutrients found in fruits and vegetables are very powerful antioxidants. Micronutrients create many protective compounds in the cells. Many of these compounds, such as polyphenols, flavonoids, carotenoids and phytoestrogens, have significant health benefits and are an essential part of optimal health. Micronutrients with high carotenoids found in carrots, tomatoes, pumpkin, broccoli and spinach. The vegetables are bright, that red or black, rich purple to provide polyphenols. Flavonoids are found in nuts, seeds, grains, green tea, red wine, savoy cabbage and lemons. Phytoestrogens are found in soybeans and linseeds. If you do not have access to a variety of fresh products, then a complete diet with a good formula of concentrated food. It is important to both raw and cooked Incorporate vegetables in your diet.
5) Exercise for 20 minutes per day. No need to kill yourself in the gym for hours. You can get a huge profit of only 20 minutes of activity per day, and even the dogs counts on foot! If you can think of exercise as a game date, then it can be something to look forward to rather than doing something! Find something you want to do and do it. It could be tennis, swimming, hiking, jogging, weight lifting, aerobics, Zumba, dancing, pole dancing, kickboxing, boxing, cardio barre, nia, yoga, biking, rope jumping, hula hoop, stairs or even baskets. Think of something you love, and then do it again.If you can commit something physical for 20 minutes a day can have a great impact on your health and whos Improve your metabolism! Running on a treadmill for 20 This is a sum of 14 pounds of fat in a single year of esta health peak.This is a lot of pants! There are so many ways to get fun, Lose weight and get into shape while improving heart health, reduce stress, increase endorphins and increase muscle buildup possibilities.
None of these simple health tips are rocket science. In fact, I bet most of you already know these things, just do not. I spent years looking to get intricate diets and supplements optimally. The best medicine I had, I knew I just did not have it. Make Your New Year Resolution of Lifestyle Change Integrate Healthy Habits to Three Weeks at a Time!
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