February is Healthy Lifestyle Awareness Month and we have compiled some tips to make 2018 your year!

  1. DRINK MORE WATER

Water is the basis of our body, making up 60% of the human body. When we don’t drink enough water, our body cannot function at optimal levels and you may find difficulty in accomplishing daily tasks.

Health signs you’re not drinking enough water: Dizziness, constipation, headaches, muscle cramps

How to increase your water intake: Cut down on fizzy drinks, start each morning with a glass of water on an empty stomach, carry a water bottle (BPA-free or glass) to work or school.

 

  1. BREATHE

We breathe in order to survive.

Inhaling oxygen and exhaling Carbon Dioxide.

In our busy lives this automated process of breathing is not given much thought however these shallow breaths which we take each day need to provide oxygen to all the cells in our body.

These short, shallow breaths tend to leave people feeling nervous and agitated while deep, conscious breathing keeps one calm and at ease. This is why when someone is feeling anxious the first thing you say is “BREATHE!”

Breathing exercises should be done for 30 seconds throughout the day to reenergise and bring some tranquillity to the work space. How to breathe:

  • Inhale deeply through the nose
  • Hold your breath for a few seconds
  • Exhale deeply through the nose

 

  1. GET ENOUGH SLEEP

Getting your 7-8 hours of beauty sleep is becoming increasingly difficult in today’s busy schedule. Sleep is responsible for rejuvenation of the body’s cells and has a direct effect on the hormonal balances of the body. Cortisol is your body’s hormone responsible for metabolism, anti-inflammatory and stress responses. Cortisol works on a day-night cycle where it increases during the day and decreases at night. Disruptions in sleep cause shifts in the cortisol levels which in turn may lead to impaired insulin utilisation, electrolyte imbalances and eventually adrenal insufficiency.

 

  1. LOVE YOURSELF

Love is a concept that starts with you. In order to love others you need to know how to care and nurture yourself.

Start your journey on self-love by following these steps:

  • Make a list of the reasons you love yourself
  • Focus less on winning the approval of others
  • Forgive your flaws and your past
  • Believe in your abilities

5. AVOID TRIGGER FOODS

Foods that trigger any sort of symptoms from cravings to mood swings or even sinus attacks can be termed “trigger foods”. Everyone has different foods which may be their trigger.

The first thing one needs to do is actually identify the foods that cause the condition to flare. Once those foods have been identified a conscious decision needs to be made to eliminate those foods from one’s diet. It may be difficult in the start but that clear skin or cramp-free days are worth it!

 

  1. READ THE INGREDIENTS

All foods bought over the counter are required to have labels with the ingredients listed. Understanding what goes into a certain item you purchase helps you to make healthier food choices. It also helps you avoid products which have sugar sneaked in – like sauces and bread.

 

  1. GET SOME SUNLIGHT

Sunshine regulates our body’s sleep-wake cycles which play a direct role on our hormones. Our body makes vitamin D when exposed to sunlight.

Vitamin D Clinical benefits:

  • Alleviates heart disease and hypertension
  • Obesity and Type 2 diabetes have been linked to deficiencies in Vitamin D
  • Depression and cognitive impairment improve when Vitamin D levels rise

Getting adequate Vitamin D:

  • Expose your bare skin (without sunscreen) to sunlight for 10-15 min daily
  • Take a Vitamin D supplement
  1. EXERCISE

Physical activity improves one’s health and quality of life.  By exercising regularly you decrease the risk of contracting many lifestyle-related diseases.

Contact us today to schedule an appointment