These thirteen simple health tips helps you remain healthy if you perform them daily. Setting the beginning of the year as a key date to improve our lives is a cliché and it does not always work.
But that your great resolutions do not always get to complete the first week of the year is not a reason to resign. In fact, we are going to propose you a whole series of simple but powerful changes that can help you, indeed, this beginning of the year bring improvements to your body and your health in 2021.
Get off the elevator and take the stairs
We usually associate physical exercise with our leisure time, and also with practicing it in an organized way, with a method, times and objectives. But what about people who don’t train or play sports ? There are many people who, due to workload, time, economic possibilities, lack of habit or physical condition, do not dedicate part of their leisure to exercising.
A study recently published in The Lancet magazine analyzed precisely this question, and concluded that any physical activity that helps us reach the recommended minimums of 30 minutes a day or 150 minutes a week has a protective effect on cardiovascular health and death early. These simple health tips always keeps you active daily.
That includes going to training, but also going up and down stairs, walking to work or class, having a job that involves physical activity, doing housework, carrying groceries home …
So now you know: any physical activity you include in your routine will benefit you, and taking the stairs instead of taking the elevator does not require a lot of time, equipment or preparation .
Think of training like going to the doctor: there are no excuses
In the first week of January, motivation is still at its highest and with the gym recently paid for, we go several times a week without hesitation, but as the days go by, motivation declines and excuses appear.
How many times have you stopped going to the gym or going for a run because you had a lot of trouble or just didn’t feel like it? For this year, think about training like an appointment with your doctor : you make room for it because it is for your good. Give it priority .
And in case you have a varied repertoire of excuses, for all tastes and colors, take a look at this article in which we disassemble them all.
Leave the car
If you are one of those who goes everywhere by car having alternatives simply for convenience, you should know that you are not doing a favor to your health, nor to the environment .
Moving by car has a double detrimental effect: on the one hand, it favors a sedentary lifestyle , which is a risk factor for heart disease, while on the other, it contributes to environmental pollution , in turn causing respiratory and cardiac pathologies .
Instead, walk or bike to work if you can . Whatever, but try to leave the car in the garage as often as possible. Both your health and our planet will thank you.
Introduce one more piece of fruit in your day to day
The usual recommendation is to eat four or five pieces of fruit a day, but if you normally don’t eat any, going from zero to four may be a tall order .
Focus on eating one more than you usually eat , and establish that habit before adding the next one. The simplest thing would be to add this piece of fruit to dessert, but there are many more possibilities through which we can add fruit to our dishes. Here we tell you a few.
Reduce the alcohol you drink regularly
Even if you have heard that a glass of wine a day is good for the heart, or that a beer is the best to hydrate after playing sports … It is not true. All alcohol is harmful and the less you drink, the better.
So why don’t you try to reduce the amount of alcohol you normally drink , starting with one less beer or glass of wine a day, then keeping alcohol-free days during the week, and finally going for weeks without drinking any alcohol.
Learn to read food labels
At first glance they seem like nonsense gibberish, but you only have to apply a little to unravel the information they include, which is very important: the ingredients and in what quantities, as well as the nutritional contribution they contain.
We start by giving you some clues : to start, check if the food has more than 5 ingredients . Normally, if so, we are dealing with a highly processed food. Another thing to keep in mind is the percentage of each ingredient within the product, which tells us how much it contains. A high percentage of sugar, for example, will never be highly recommended.
Eat less processed foods
Processed foods have gone through several phases that make them tastier and more durable, and that’s fine, but they usually contain more salt, more sugar, and more fat . That is, they are much less healthy for your body.
Go to the market more, and less to the supermarket
If you cannot fully distinguish processed from unprocessed foods, sign up for this purpose: fill the shopping cart at the market before you do at the supermarket.
Most of the products you buy in the market are fresh unprocessed foods (fruit, vegetables, chicken, meat, fish …), while in the supermarket processed foods win by the majority.
And while we are here, here are other tips so that when you go shopping, you can boost your health: to start, make sure you plan what you need . It’s not just about making a good list, but that list is based on your meal planning for the week . This way you won’t leave room for improvisation, which is where unhealthy ideas tend to creep in. Also, remember that shopping hungry is the perfect way to fill your cart with unnecessary and usually unhealthy treats.
Learn to cook a new dish a week
If cooking is not your thing, don’t despair and be consistent. Learn a new dish a week and at the end of the year you will have more than fifty new recipes with which to surprise guests, your partner or yourself.
To motivate yourself, find the strategy that works best for you : start with easy dishes, focus on an ingredient that you especially like, learn to use that kitchen robot that you were given years ago but never got out of the drawer, specialize in a type of dish that you like it, such as soups or stews, or if it suits you more, dedicate yourself to desserts.
If you need ideas, here is an arsenal of healthy recipes.
Reduce the salt and sugar in your food
Taken in moderation, they do not pose a danger, but we almost always take more than what is good for us and, in addition to the bill that this passes to our health, both condiments mask the real flavors of the food we taste. Eating sugar and salt in limited amount can be a great health tips for you.
Reducing them can be a good purpose, either doing it little by little so that our food does not taste bland, or changing them for other spices and herbs that help us discover new flavors.
If you are a person with sedentary habits, do your body a favor and find a time a day to move. It can be in the gym, on the street or at home , even at your office table , with or without equipment, doing cardio or strength training … Whatever, but move. One should always involve in some physical activities to remain healthy. We should not sit all the day and make our body dull.
Of course: if you suffer from any illness or injury , be sure to consult with your doctor to help you perform the workouts correctly. Surely with their support you can find a physical activity routine that does not worsen your condition and allows you to take advantage of the benefits that physical activity brings to the body.
Sleep and rest what you need
Exercise and diet are two basic pillars of a healthy life. Rest is the third , and for many it is as difficult to achieve as the first two. Insomnia is one of the most common sleep disorders and, although it does not entail long-term damage, it is an impediment to carrying out our daily lives normally. Sleeping at good time is one of the best health tips for every age persons.
This year, work to achieve it: here we give you the keys to help you sleep and rest better. Among them, start by establishing a fixed sleep schedule and carrying out a routine before going to bed.
Practice yoga or another relaxing discipline
Yoga is the best and simple health tips or suggestion that makes you physically and emotionally fit. Some activities, such as yoga, Pilates or Tai Chi, have an added benefit to physical exercise: they help us relax and teach us techniques (such as controlled breathing), which are very useful precisely for the above purpose. Spending some time to clear the mind and relax the body is not a bad intention for this new year.
You can do it from home , with a mat as the only equipment and dedicating about 10 or 15 minutes a day. With that it is enough to begin to notice the benefits of yoga , a discipline that helps you relax, strengthen muscles and improve your posture among other things. Introduce it into your routine this 2021 and you will notice its benefits.