Your quality of life is largely dictated by one factor: your physical health. And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out is more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and meditation.
So let’s take a look…..
1. Sweat with HIIT
High Intensity, full throttle training. Get the benefit of cardio conditioning and fat burning all in one go with our High-Intensity Interval Training group exercise classes. There are 30-minute classes for those new to HIIT, and 45-minute group classes for those who are familiar. Push your body to the limit and see results in no time, without having to spend hours in the gym.According to research from Liverpool John Moores University and the University of Birmingham, high-intensity interval training (HITT) can result in the same benefits as those you get from endurance training—but you’ll spend a hell of a lot less time in the gym. While breaking a sweat of any kind is vital, HIIT improves your fitness while also fighting heart disease, hypertension, and diabetes.
The study has proved that vegetables fried in extra virgin olive oil increased their antioxidant capacity and chemicals which prevent long-term diseases such as cancer, diabetes, and loss of eyesight.
The researchers set out to discover the effects of various cooking methods on the healthiness of vegetables commonly eaten in the Mediterranean diet, such as potatoes, tomatoes, pumpkin, and aubergine.This may seem nonsensical from a nutritional standpoint, but frying and sautéeing vegetables is better for you, according to a new study from the University of Granada. By cooking veggies in extra virgin olive oil (EVOO) you increase the presence of dietary phenols. These are the compounds said to ward off cancer, promote healthy aging, and have antioxidant effects since they capture free radicals before they can cause damage in your body, which can prevent diseases like diabetes and macular degeneration later on in life. Boiling (which is what you’re probably doing now) causes essential vitamins to leach out into the water.
3. Avoid BPA
Bisphenol a (BPA) is the widely used chemical found in many plastics, food can linings, and even on US dollars and receipts. Known as an endocrine-disrupting chemical that mimics the hormone estrogen, BPA has been linked to numerous negative health effects in countless studies. The worst part? While the Food and Drug Administration considered banning the chemical in March of 2012, the ban was denied, and BPA continues to be ubiquitous. So what exactly does mean? It means the entire U.S. is still subjected to the chemical’s negative effects. In recent years, the compound’s effects on health and human development have generated quite a bit of controversy, and for good reason. Research has found links between exposure to BPA and reproductive disorders, diabetes, and cardiovascular disease. Purchase typically-canned items, like tomatoes, in glass containers instead, and if you’re sticking with plastic containers, check for a recycle code of 3 or 7 on the bottom—those may be made with BPA.
4. Weigh yourself daily
Being aware of your weight is a key factor in successful weight loss. Awareness of your weight trend — that is, whether your weight is going up or down — is also important. In fact, weighing yourself more often is linked to weight control, while weighing yourself less often has been associated with weight gain. One study found that participants who weighed themselves less often were more likely to report increased calorie intake and decreased restraint toward food. Self-weighing promotes self-regulation and awareness of your weight trend and weight-related behaviors. That’s why it generally results in greater weight loss. Although the exact number on the scale may be unimportant, monitoring weight loss progress motivates you to keep going and generally improves weight-related behavior and self-control. Also, by being more aware of your weight, you can quickly react to lapses in your progress and make necessary adjustments to maintain your goal.
Meditation is a practice where an individual operates or trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content, or as an end in itself. With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.
6. Stop smoking cigs and hookah
Smoking has been found to harm nearly every bodily organ and organ system in the body and diminishes a person’s overall health. Smoking is a leading cause of cancer and death from cancer. It causes cancers of the lung, esophagus, larynx, mouth, throat, kidney, bladder, liver, pancreas, stomach, cervix, colon, and rectum, as well as acute myeloid leukemia.
Smoking causes heart disease, stroke, aortic aneurysm (a balloon-like bulge in an artery in the chest), chronic obstructive pulmonary disease (COPD) (chronic bronchitis and emphysema), diabetes, osteoporosis, rheumatoid arthritis, age-related macular degeneration, and cataracts, and worsens asthma symptoms in adults. Smokers are at higher risk of developing pneumonia, tuberculosis, and other airway infections. In addition, smoking causes inflammation and impairs immune function.
7. Drink warm water with lemon
The biggest lemon water benefit may be from the temperature of the water and not even the added lemon. Drinking any water, or especially warm water, first thing in the morning can help flush the digestive system and rehydrate the body.The liver is extremely active during sleep since sleep is the body’s time to restore and regenerate. Drinking enough water, especially in the morning, helps make sure that the body can perform these jobs most effectively. There is even some evidence that lemon juice can help stimulate proper stomach acid production and bile production.By helping flush the body and improve digestion, lemon water can lead to cleaner skin. It also contains Vitamin C which is needed for collagen production for smooth, healthy skin.
It may seem obvious that sleep is beneficial. Even without fully grasping what sleep does for us, we know that going without sleep for too long makes us feel terrible and that getting a good night’s sleep can make us feel ready to take on the world.
Scientists have gone to great lengths to fully understand sleep’s benefits. In studies of humans and other animals, they have discovered that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. The features in this section explore these discoveries and describe specific ways in which we all benefit from sleep.Catching up on sleep on the weekends won’t work either. Research from Rochester University suggests that insufficient sleep disrupts our brains’ ability to flush toxins from the body and as a result, can impair brain function. So, when you show up for work after a bad night’s sleep and you’re unable to focus on anything—that’s why.
9. Eat 7 servings of produce
Eating seven or more servings of fruits and vegetables a day reduces people’s risk of dying, a new study suggests. The study also found that fresh vegetables may be slightly more protective than fresh fruit, and canned fruit may actually increase the risk of death.
Researchers analyzed information from more than 65,000 people in England ages 35 and older who answered questions about their eating habits. People who ate seven or more servings of fruits and vegetables were 42 percent less likely to die from any cause over a nearly eight-year period, compared with those who ate less than one serving a day. Eating fewer than seven servings was also beneficial, although the protective effect was not as strong: People who ate one to three servings were 14 percent less likely to die during the study; those who ate three to five servings were 29 percent less likely to die, and those who ate five to seven servings were 36 percent less likely to die, compared to people who ate less than one serving.
10. Drink tea
Drinking as little as a cup of tea daily may be good for your heart health, new research suggests. The study found that people who drank a cup of tea each day were 35 percent less likely to have a heart attack or other major cardiovascular event, compared to nondrinkers. The study also found that tea drinkers were less likely to have calcium buildup in the heart’s coronary arteries. Calcium deposits have been linked to serious conditions, such as heart disease and stroke, the researchers said.
“We found that moderate tea drinkers had a decreased progression of coronary artery calcium and a decreased incidence of cardiovascular events,” said Dr. Elliott Miller. He’s an internal medicine physician and instructor of medicine at Johns Hopkins Hospital in Baltimore. But Miller noted that the researchers couldn’t prove a cause-and-effect relationship between tea drinking and heart disease.