To a large extent, our health and vitality can be controlled. While we may begin life with good health, in approximately seven years, we will replace almost all of our cells. And sooner than we know it, most of our health deficiencies will take time to recover. To stay healthy, we need to consider the positives rather than the negatives of every step we take. When we know which actions can improve our health, we become motivated to begin them.
Let’s check the few changes we can make in our routine that will help us stay vital and healthy.
Make sure our cells are well hydrated
Since the human body is 60% – 75% water, hydration is essential to most of our biochemical functions. Even mild dehydration can negatively affect our physical and mental capacities.
Water requirements will vary based on individual body weight, but a general guideline is 40ml per kg. A low carbohydrate diet or one that is high in sugary, processed, or alcoholic foods can cause dehydration.
Start by looking for opportunities that will help with your water intake. If you exercise, you will be more inclined to drink water. Stay hydrated throughout the day by keeping a bottle or glass nearby and refilling regularly. Hydrated bodies and minds are better able to function.
Enhance your diet with herbs and supplements
Herbs and supplements have been used to promote vitality for thousands of years. There are a few herbs and supplements that stand out for improving energy and stress relief.
Supplements like USANA Cellsentials supply carefully formulated levels of vitamins, antioxidants, and a balance of minerals and trace minerals that are highly absorbable. It can strengthen the health and longevity of your cells by providing a foundation of nourishment.
Move your body
Keep moving, and you’ll have more energy and flexibility to continue doing so! All parts of your body benefit from movement, including your muscles, joints, bones, and brain. Maintaining vitality requires staying active, no matter your age. Here are some suggestions:
- Walk the long way to the restroom or the coffee maker
- Park your car in a faraway location and then walk towards your destination
- Walk during breaks or take the stairs
- Take five-minute stretch breaks throughout the day
Make meditation a habit
You can benefit from meditation in many ways, including reducing stress, banishing negative emotions, and gaining some surprisingly good health benefits. Meditation has been shown to improve mood, reduce anxiety, increase pain tolerance, and even alter the brain. It has also been reported to support heart health and stress reduction. You can start by attending a meditation class or using a smartphone app for daily meditation.
Improve Your Sleep Quality
We all have things that keep us awake at night. Sometimes it is work, sometimes it is friends, sometimes it is partners – and before we know it, the sun has risen, and the day has begun. People often struggle to get enough sleep, but sleep is crucial to maintaining a healthy immune system and supporting healthy functions. In addition, sleep is good for digestion and keeps the mind and heart-healthy. Below you will find some tips on how to get a good night’s sleep:
- Go to bed at the same time every night, for example, 9 p.m.
- Use light-blocking curtains or shades and disable notifications
- Before bedtime, practice relaxation or meditation to relax your body and mind
- Make a list of things you need to do tomorrow and put them out the night before
- Look for sleep supplements that support healthy circadian cycles, such as melatonin, magnesium, or others
The importance of sleep cannot be overstated! The best way to improve your vitality is to improve your sleep quality.
Make sure to eat real food and protein
Food choices directly affect your energy levels, so choose a diet that promotes whole-body wellness. Providing your body with clean fuel helps you stay healthy and vital for a long time.
Consume a balanced diet full of fresh fruits and vegetables, poultry, seafood, whole grains, and lean protein. Protein-packed breakfasts like Greek yogurt, chia seeds, fresh berries, and walnuts are a great way to start the day. Choose protein-rich snacks, such as apple slices with nut butter, throughout the day to keep yourself energized. Consider taking supplements with nutrients that are derived from real food sources to fill nutrient gaps.
Iodine and foods rich in iodine
Iodine is essential for protein synthesis and metabolic activity. It plays an important role in thyroid hormone synthesis and in other biochemical processes. The World Health Organization recommends adding iodine to some foods we eat, including table salt. Since it is neither a required nor a recommended food additive, it is our responsibility to make sure we consume enough of it. As with any natural food source, consuming a lot of iodized salt isn’t as healthy as consuming a lot of dietary supplements containing iodine.
Lentils, Spinach, Figs, Yoghurt, Nuts, Quinoa and Oats, Beans, Blueberries & Strawberries are some popular Iodine packed foods.
Boost Your Folate Level & Folate-Rich Foods
You need folate to stay healthy and maintain a strong immune system. Also known as vitamin B-9, folate plays an integral role in maintaining healthy cells. Vitamin folate occurs naturally in foods as a form of the vitamin.
In many supplements and fortified foods, folate is synthesized as folic acid. Among the many functions that vitamin B-9 performs is DNA synthesis. Folate deficiency is associated with cognitive impairments and other age-related problems.
A healthy diet containing adequate folate during a woman’s pregnancy may also lower her chances of giving birth to a baby with a brain or spinal cord defect. Foods such as fruits, vegetables, whole grains, fortified food products, and dietary supplements provide folate. Some food sources you can get are spinach, asparagus, eggs, avocados, beef liver, and black-eyed peas.
Improve and nurture the relationship you have with yourself
Let go of looking for problems with your appearance when you wake up in the morning. Respect and love the person in the mirror. When you look at yourself, so the Indian greeting Namaste. It is a gesture done by putting your hands together in front of your chest, which means ‘the divine in me recognizes and greets the divine in you.’ You could also bow in gratitude and respect to yourself. Improving your relationship with yourself ultimately helps you recognize the importance of health. When you love yourself more, you will automatically start adopting habits that will prove healthy for your body, mind, and soul.