Taking care of your health and wellness can be a difficult, time-consuming task. With so many tasks to balance on a daily basis, it can be easy to let your priorities slip and form bad habits. There are, however, a number of steps you can take to improve your health quickly and efficiently. Continue reading to find out how.
1. Incorporate fruit into your diet
Any sudden or drastic alterations to your diet can be difficult to maintain over a prolonged period of time. For example, by cutting your calorie intake in half, you are much more likely to revert to unhealthy eating habits within a matter of days. When it comes to overhauling your diet and improving your health, slow and steady wins the race.
One of the simplest ways to do so is to incorporate fruit into your diet. Whether you currently snack on a wide range of energy-boosting fruits high in antioxidants or struggle to get your five a day, incorporating fruit into your diet can be a simple and yummy way to improve your health. This can also be a great opportunity to sample some new or exotic fruits until you find a firm favourite.
2. Book a food intolerance test
A food intolerance test can be carried out by a doctor or through a home delivery kit. They test for a number of common food intolerances and sensitivities and categorise them into a traffic light system. For example, if your body’s immunoglobulin G antibody levels are raised by a specific food or drink, it will be listed alongside a red warning. This means it should be eliminated from your diet if possible.
An amber warning suggests a borderline reaction to a food or drink that you may benefit from limiting your consumption of. A green warning, on the other hand, refers to a food or drink that can be eaten without restriction unless you are already aware it triggers a reaction. To find out how to identify and treat common triggers in your diet, you can find more information at Dr. Ruscio’s guide to common food intolerances.
3. Introduce supplements to your daily routine
It can be difficult to meet your nutritional needs through whole foods alone. Supplements can provide an extra layer of health and wellness to ensure you are taking care of your body from the inside out. If you are unfamiliar with the health benefits of supplements, there are a number of key nutrients that you must ensure you are consuming on a daily basis.
Soluble fibre supplements are a great place to start. They can help you stay fuller for longer, promote regularity, reduce blood sugar, and lower your cholesterol. Fish oil supplements are another great place to start. As with fatty fish, they contain a high dose of omega-3 which can lower your risk of heart disease and chronic inflammation. They have also been proven to have a positive impact on your mental health.
4. Drink green tea
Green tea is often praised for its extensive health benefits by those that drink it. With little to no calories and jam-packed with a number of key nutrients and antioxidants, regular consumption can boost your immune system and prevent premature ageing. It can also extend your lifespan and lower your risk of heart disease and type 2 diabetes.
Green tea contains a small amount of caffeine as well as epigallocatechin gallate, or EGCG. Over time, these compounds can speed up your metabolism and allow you to burn fat quicker. With a wide range of health benefits and the ability to promote greater brain function, green tea is one of the easiest and quickest ways to overhaul your diet and improve your health.
5. Increase your water intake
Water is essential for the normal healthy functioning of the human body. It provides a wide range of health benefits and can contribute towards enhanced brain function, concentration, and mood. By increasing your water intake, you can improve your overall health and wellness and even speed up the weight loss process by burning more calories.
If you struggle to drink enough water on a daily basis, try drinking a glass with each meal. This allows you to stay hydrated with minimal effort and can even leave you feeling fuller for longer. Water has also been proven to enhance the appearance of healthy skin and nails. This is especially important during the winter months as temperatures and thirst levels tend to plummet. Switching out fizzy drinks for water can also have a dramatic impact on your diet and gradually improve your health over time.
6. Shop on a full stomach
Shopping on an empty stomach can lead to you buying a number of unnecessary and unhealthy foods. By failing to prepare ahead of time, your next food shop could undo months of hard work in a matter of seconds. According to a recent study, shoppers tend to stock up on high-calorie snacks when they shop hungry with their body on the hunt for a quick fix to alleviate hunger.
By taking a trip to the grocery store after breakfast, lunch, or dinner, you are not only much less likely to succumb to junk food cravings, but you will probably save a considerable amount of money too. If you have no choice but to shop on an empty stomach, arriving at the grocery store with a shopping list in hand can prevent you from making any unnecessary purchases that you may come to regret down the line.
7. Walk more
Finding the time to exercise on a regular basis can be difficult. Walking is one of the easiest ways to incorporate exercise into your daily routine and can be done in a number of different ways. For example, by switching up your daily commute and walking instead of taking the bus, you can get some fresh air and burn some extra calories.
If your commute is particularly long, you could even get off a couple of stops earlier and walk the rest of the way. Taking the stairs instead of the elevator can also boost your step count and get your blood pumping before the day has even begun. These may seem like small steps, but they can add up to big results over time.
8. Reduce screen time
Excess screen time can have a dramatic impact on your health and wellness in the long run. Artificial or blue light can damage your eyes and lead to poor sleep. By putting your smartphone or device down at an acceptable time and switching off from the outside world, you can improve your sleep routine and enhance productivity levels over time.
Whether you lead a busy life or prefer to take it easy, it can be difficult to maintain optimal health in all areas of your life. There are a number of steps you can take to improve your health and prolong your lifespan. By incorporating fruit into your diet, booking a food intolerance test, introducing supplements to your daily routine, drinking green tea, increasing your water intake, and shopping on a full stomach, you can overhaul your diet and get healthier today.