When it comes to physical and mental health, there are a number of things you can do each day to ensure optimal functioning. By combining physical activity with a balanced diet and these smart daily habits, you nourish your body and mind to keep you feeling good both inside and out.
1. Drink a glass of water when you wake up (to boost your metabolism and flush out toxins)
Drinking a large glass of cold water first thing in the morning will help boost your metabolism, hydrate you, flush out toxins, give your brain fuel, and can even make you eat less. Staying hydrated also keeps you happy, keeps your brain sharp, and encourages you to perform at your best. Drinking water and brain function are integrally linked, and lack of water can cause problems with focus, memory, brain fatigue, headaches, sleep, depression and more.
2. Make time for exercise (to reduce insulin resistance and inflammation, and stimulate the release of new blood vessels)
Getting up and moving every day is crucial for optimal health, and ideally this should combine both aerobic and resistance training. Aerobic exercise appears to boost the size of the hippocampus (the brain area involved in verbal memory and learning) and has the ability to reduce insulin resistance, inflammation, and can stimulate the release of new blood vessels and cells in the brain.
3. Get your omega-3 (to reduce inflammation)
Omega-3 fatty acids help to reduce systemic inflammation, which can lead towards lowered immunity and contribute in the development of many diseases and illnesses. You can get it from food containing Omega-3 fatty acids (flaxseed or oily fish like sardines, salmon and mackerel) or take a supplement of fish oil or cod liver oil.
4. Eat raw vegetables (to boost your metabolism)
Raw vegetables are rich in fibres that prolong the digestion process and decrease appetite. They also have low calorie value, making them a great solution for metabolism enhancement and weight loss. Also stock your kitchen with a range of superfoods, to ensure your diet is packed with antioxidants, fibre and other healthy properties. Foods to eat daily (or as often as possible) include: blueberries, garlic, olive oil, broccoli, yoghurt, whole grains, flaxseeds, cinnamon and tea.
5. Do something kind (to reduce risk of heart disease)
When we do something kind for someone else, we feel good. It’s believed this feeling is due to elevated levels of oxytocin, which has a powerful effect on free radical and inflammation levels – two of the central culprits in coronary artery disease. In this sense, an act of kindness can be cardioprotective.
6. Stretch (to increase blood flow to the muscle)
Stretching helps you improve your joint range of motion, which in turn helps your athletic performance and reduces your risk of injury. Stretching also increases blood flow to the muscle.
7. Laugh (to increase pain tolerance)
Research suggests that laughing is not only good for the soul, but for the body as well. Laughing reduces the release of stress hormones, lowering overall stress levels and strengthening the immune system. Laughing also increases pain tolerance, is good exercise and is good for the heart.
8. Go to bed at the same time (to keep your metabolic system balanced)
Irregular sleeping habits can harm your metabolism causing stress and cravings for sugar and bad foods. Try to go to bed at the same time every night and aim for 8 hours. This will ensure your metabolic system stays balanced, ultimately affecting the dietary choices you make.All information presented on the Herron website is meant for general knowledge and never meant as a diagnosis of prescription. Please always contact your doctor for health related matters.