Dominic is a sports journalist and personal trainer who writes our fitness articles. Also creates free workout plans.
Healthy living does not mean that you automatically have to give up all the nice things in life. If you take care of your health on the whole, you can indulge without having a guilty conscience.
What does healthy living mean anyway?
Health has different meanings and is much more than just that Opposite from Disease. Health is closely related to your Quality of life. Living a healthy life means both Body as well as Spirit from the inside and outside maintain.
The possibilities for healthier living are numerous. You can get it from the Nutrition tasting your Lifestyle more active shape, to your Mindset work and make sure that, in addition to unavoidable stress, you regularly eat something for your Relaxation to do.
Healthy living with the right nutrition
1. Drink enough water
Water is our all Elixir of life. You can go for days without solid food, but 3 days is enough to dehydrate the body for good. Your body needs enough water, not only for a smooth blood flow.
water is involved in just about all important Functions involved in your body. No matter if on Structure from new tie, like skin, hair and muscles, to removal from toxic Substances or simply to cool through the formation of sweat.
In order for these and many other functions to work every day, your body needs sufficient fluids. How much water you exactly drink The amount of water you should drink depends on your weight, your activity level and your general diet.
2. Eat a balanced diet instead of starving yourself
Just because you live healthy want, you must not at all on any Food do without. In many diets, certain foods are considered to be completely eliminated. Sometimes whole nutrients are demonized.
No matter if Fats, carbohydrates or Proteins, your body needs all three. Plus changing Fruit and Vegetables and you provide your body with valuable nutrients Vitamins, minerals and dietary fiber.
3. Avoid processed foods
Processed foods are usually full of artificial Flavors, flavor enhancers and other unnatural additives. Especially the flavor enhancers make sure that you can hardly stop eating.
4. Eat fast food as rarely as possible
Fast food is clearly a processed food, but it's also often full of unhealthy Trans fatty acids. These are fats that lose their flavor through heating Structure altered and are carcinogenic. Besides, fast food usually contains only empty carbohydrates, which bring lots of calories, but have very little nutritional value for the body.
5. Take time to eat
In the morning you are rushed to the office. On the way there's still a quick Coffee2Go. Maybe another roll. At lunchtime you go to the restaurant. But right now it's rush hour. By the time the food is on the table for everyone, the break is almost over again. So the food is gobbled down quickly. In the evening after work, the motivation to spend a lot of time in the kitchen is no longer particularly high.
The next day it starts all over again.
No wonder many people suffer from stress-induced gastrointestinal complaints suffering. Plan your Food rather so that you really Leave time can. Cook on a day off, for example from. And lay out already everything for your breakfast. This means you have less stress overall and can take more time at breakfast, lunch and dinner.
6. Avoid refined sugar
Unlike sugar from fruits and vegetables offers refined Sugar no real Advantage, as it contains neither vitamins nor fiber. On top of that, refined sugar makes your Insulin level into the Shoot height and then quickly fall off. That provides Cravings and often leads to overweight.
7. Put in a fast day now and then
You always thought fasting was unhealthy? In fact, it is correctly executed just the opposite. Who now and then a Controlled Fasting day ingestion ensures that body learns better on its Emergency stores to fall back on.
8. Avoid alcohol and cigarettes
It should be clear to everyone that alcohol and Cigarettes no advantages for a healthy life have. Cigarettes increase your risk of getting lung cancer. Alcohol contains similar to refined sugar. Processed food lots of empty carbohydrates.
Healthy living with exercise
9. Bring more activity into your life
You can easily bring more activity into your everyday life. Take this Bicycle instead of car or public transportation to get to work, go shopping, or visit friends. Take the Stairs instead of the Elevator and take a walk every now and then. How to burn a lot of calories on the side. train your muscles in addition. At the same time you stimulate your circulation as a whole and do a lot of exercise Movement at the fresh air also do something for your Defenses.
10. Take care with strength training for strong muscles
Strength training not only provides you with big muscles, but you can also higher Calorie consumption. At the same time trained muscles work supporting and protect for your joints. For example, trained back muscles ensure less back pain.
11. Do something for your endurance
Endurance training also has a very positive effect on your health. You train here above all your Cardiovascular system and burn any amount of Calories. However, longer endurance sessions will also shut down your immune system. Afterwards, your body will have to work all the harder to protect you from diseases.
12. Try interval training
Another sporty alternative is that Interval training, as a Mixture between Strength and endurance training. You combine the advantages of both forms of training and on the one hand strengthen your muscles, but at the same time ensure through the fast repetitions and short breaks that your endurance is also improved. forms of training, which are part of interval training HIIT, Tabata and depending on the expansion also the classic Circuit training.
13. Maintain your ideal weight
From Ideal weight you speak, if you have BMI between 18,5 and 24,9 have. How to calculate this? Very easy with our free Bodycheck.
14. Get a checkup
We know that going to the doctor is usually annoying. But every now and then it makes sense to have yourself checked out by a doctor. Every few years, a small or large blood count can also be useful.
Healthy living with relaxation
Besides a balanced diet and an active lifestyle, another area of life is very important for your health. Correct to relax wants learned be. Everyone is different and what works for one person may not work for you.
15. Get enough sleep
Are your days often packed to the top with appointments?? Work, workout, and then go out for a quick meal with friends or hit a few bars after all? A busy schedule usually comes at the expense of sleep.
Especially when you are active in sports, sleep is very important for your recovery. That is not, that you have to sleep 8 hours have to. There are people who get along very well with less sleep. Find out how many hours of sleep are really healthy here:
16. Practice mindfulness
Mindfulness exercises are perfect to body and above all the Mind to shut down. The best thing about mindfulness exercises: You can do them just about anywhere and instantly get a little more Serenity in your day bring.
Instead of focusing all the time on all the things you still have to do, you just start your Focus on your sensory perceptions to put. Take the noises in your environment was, feel the wind on your skin, the air you breathe in.
Watch Be aware of what is going on around you and focus on different smells Smells or Scents, without judging in any way.
17. breathing into the belly
Another good exercise for relaxation is the conscious abdominal breathing. At Stress we expand our lung volumes by breathing deeply into the Chest breathe. Unfortunately, this happens so often that many people in adulthood have forgotten to breathe deeply into their stomachs.
To re-learn abdominal breathing, simply lie on your back and observe your breathing for a few minutes first. Take a few deep breaths and watch your chest and abdominal wall move as you do this.
Now consciously try to control whether you breathe more into your chest or into your belly. At first it may be unfamiliar. However, with a little practice, you will be able to use this technique easily anywhere and at any time.
18. Take time for yourself
Every now and then, everyone needs some time to themselves. You should also allow yourself this time for a personal time-out every now and then. Just turn off your smartphone during this time. Switch off for yourself. Run a hot bath, get a massage, meditate or whatever is good for you.
19. Learn more relaxation techniques
Just as you try out different things in your diet and training and have to find your own individual path to success, the same applies to relaxation techniques. That is why we have whole list with different relaxation techniques put together for you.
Live healthy without giving up
Living healthy doesn't mean you have to give up everything you enjoy. It is important to us that you do not try compulsively, Implement all the tips at once, but simply do it again and again try new things and so FIND OUT, what suits you.
Do not try from one day to the next to stop smoking, stop drinking alcohol and stop eating meat. Reduce the Consumption Cigarettes, Alcohol and Meat prefer to slow down or focus on it for Beginning only a habit to change.
Conclusion
– Healthy living works through a combination of healthy eating, exercise and healthy relaxation methods. – Make sure to drink enough, eat a balanced diet. – Avoid trans fats, processed and sugary foods. – Make sure you move every day. – Both strength and endurance training have very positive effects on your health. – HIIT combines the positive effects of strength and endurance training. With the right relaxation technique for you, you'll handle stress better. Do something for a healthy life.
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