- Do not overcook or burn the meat
Even though vegetarians and vegans may disagree, meat is an incredibly nutritious food that keeps your body functioning at an optimal level. It is rich in protein, as well as many other micro-nutrients. The health-related issues with meat happen when it is overcooked or burnt. This can cause the creation of dangerous chemicals which raise the risk of cancer development. So, don’t be afraid to eat meat, just be careful not to overcook or burn it, even though you may like a bit more crispy.
- Do not use electronic devices before going to bed
Electronic devices emit a bright light, which confuses our brains and makes them think it’s daylight and not to time to go to bed. It basically messes with the production of the hormone in charge of sleeping, called melatonin, and suppresses it. There are lots of apps nowadays for both your laptop and smartphone, which reduce the brightness level of the screen and don’t interfere with your sleep patterns. Another interesting trick that you could use is to wear a pair of amber-tinted glasses which block the blue light from getting to your eyes at night. This will allow for melatonin to be released as if it were totally dark, thus making you fall asleep much faster.
- If you’re not getting enough sunshine, take vitamin D3
Decades ago people were being outdoors a lot more than today and got most of their vitamin D from the sun. The problem nowadays is that the majority of people simply don’t get out much and are thus deficient in this vitamin. They either live in a place with no sunlight, or they stay inside most of the day or use sunscreen when they do get out. According to studies done a few years ago, approximately 40% of the US population is deficient in this essential vitamin. If being exposed to the sun is detrimental to your health for other reasons, then supplementing with vitamin D has been shown to be a very helpful alternative that will give you lots of health benefits. This means increased muscular strength, improved bone health, decreased symptoms of depression and a decreased risk of cancer. Vitamin D has also been shown to add longevity and vitality.
- Eat veggies and fruits
“Vegetables and fruits” is the first answer you’ll get from people when asking them what healthy foods you should eat. And there’s a good reason for it. They are filled with vitamins, minerals, prebiotic fiber and a multitude of antioxidants which have tremendous health benefits. Studies have shown that people who eat the most fruits and veggies live longer and have a decreased risk of heart disease, obesity, type 2 diabetes, and many other diseases.
- Eat enough protein
Consuming an optimal amount of protein is extremely important and many nutritionists believe that the generally recommended daily intake is much too low. Protein is involved in many body processes and is especially important for accelerating weight loss, and it does this through various different internal mechanisms. A high intake of protein has the potential to increase your metabolism significantly, and it will also make you feel full for longer periods of time thus restricting you from consuming too many calories. It can also kill your cravings and decrease the need for snacking during the day. Eating lots of protein has also been proven to decrease blood sugar and blood pressure levels.
- Do some form of cardio
Performing any type of aerobic exercise is one of the best things one can do to improve both their mental and physical health. Aerobic exercise is especially effective in decreasing fat around the waistline, as well as visceral fat which is the type of fat that is deposited between the organs. Decreased belly fat will almost surely lead to big improvements in metabolic health.
- Quit smoking or using drugs and drink alcohol moderately
If you smoke tobacco or use drugs, then losing weight and exercising should concern you less and you should work on getting rid of the first two habits. If you’re one of those people who simply can’t quit alcohol, then at least try to drink in moderation. You should also consider eliminating it completely if you find yourself having a tendency towards drinking alcohol as a stress-reliever because that can quickly lead to a dangerous addiction.
- Use extra virgin olive oil
Extra virgin olive oil is without a doubt the healthiest source of fat. It is packed with monounsaturated fats which are good for your heart and important antioxidants which can fight many types of inflammation. As already mentioned, it has lots of benefits for your heart and those who consume extra virgin olive oil are at a much lower risk of dying from strokes and heart attacks.
Continues on next page…