That is what you do for and against your body every day and every week that can really be read on the health account. Vanes. Both the good and the bad. Here, health expert Tor Andersen shows you seven concrete habits that, with a little effort, make the big difference.
1: Sleep Seven hours a Night
Therefore: It is not fun that you are encouraged to sleep for seven to nine hours a day. While sleeping, the body puts in several cognitive processes and cleans, among other things, the waste materials that have accumulated in the brain during the day.
Sleep deprivation can lead to several serious challenges. If you don’t sleep well – or not at all – over a period of time, you will experience problems with short-term memory, concentration and your learning ability. Small tasks will feel insurmountable and you will be significantly more forgetful than you usually do.
Lack of sleep can even accelerate the development of dementia. Seven to nine hours of continuous sleep each night will boost your immune system, give you more energy and make it easier for you, for example. to lose the extra pounds
How to do it: You get the best sleep if you go to bed at around 10 pm, depending on when you have to get up, of course. If necessary, take a warm bath before going to bed. The idea of the bath is that it makes you feel relaxed and “cheat” you tired.
During sleep, body temperature falls naturally, and some researchers believe that when body temperature is raised artificially just before bedtime, e.g. At a bath, it will automatically drop as you crawl into the bunk and it will make it easier for you to fall asleep.
Another tip is to clear your mind and focus on breathing. Take a series of deep breaths and breathe heavily. After a few minutes, you will feel more relaxed and drowsy.
2: Start the day with lemon
Therefore: Vitamin C is the king for your health, and lemon is one of the best sources to cover your daily needs. Just half a deciliter of the sour juice is needed, and you can advantageously mix it in a glass of water and start the day by taking it.
Vitamin C strengthens the body’s immune system, which protects you from bacteria, and lemons are rich in potassium, which is good for the brain and nervous system. The combination of water and lemon also helps your digestion and awakens your bowel system after a long night of fasting, making you feel faster hunger before having a healthy and energizing breakfast.
How to do it: Start by squeezing the juice of a lemon when you wake up in the morning – please choose the organic kind to avoid the pesticides that are in conventional citrus fruits. Then fill the glass with boiled water cooled to a lukewarm temperature and drink the mixture.
Lemon juice is not good for the enamel on the teeth, and therefore it is a good idea to rinse the mouth with water afterwards and wait approx. 30 minutes brushing teeth. And no, even though it would probably be a delicious lemonade, so don’t be tempted to add sugar.
3: Cheat yourself for movement
Therefore: The National Board of Health recommends 30 minutes of physical activity each day to prevent cardiovascular and other lifestyle diseases and to strengthen your heart and brain. And it is backed up by several studies that show that physically active rarer is affected by disease, just as mortality is also lower than among physically inactive.
The risk is actually close to halved in the most active. Increasing the physical activity level is even related to middle-aged and elderly people, along with a reduction in morbidity and mortality.
Here’s how : Physical activity is all kinds of movement that increases energy metabolism. It can be deliberately targeted, regular physical activity as well as when you go to the gym, or more unstructured activity.
In other words, this means that part of everyday physical activities and common tasks also include, such as when you cycle or go to work or the supermarket, when you take the stairs over the elevator or solve physically strenuous tasks in the home as gardening or cleaning. Yes, even if playing actively with your children means that you put movement currency into the health account. Win-win for you AND your children.
So make it a new habit to sneak motion into everyday life, wherever you can get away with it. It is especially important for those who do not know how to commit to a fitness membership or find it difficult to get a few weekly runs into a busy calendar.
4: Get a green fix every day
Therefore: Vegetables contain a lot of vitamins, minerals, fibers and antioxidants that your body needs. Vegetables strengthen and protect and, among other things, prevent cholesterol from setting as plugs in the blood vessels, as well as preventing the immune system and reducing the risk of colds during the cold winter months.
Last, but not least, a reasonable consumption of green can help to reduce both physical and mental stress if you periodically suffer from it.
How to do it: Think green at all the meals of the day. Of course, there must still be room for meat and fat, but try to let the vegetables play the main role on the plate. Based on the hot meal of the day on vegetables and preferably those in season.
The season’s green tastes both better, is more nutritious and has the added bonus effect that they are also often cheaper. Good and easy dishes could be wok dishes, coarse salads and cooked dishes.
You can also get your green fix by starting the day with a green smoothie. For example, try to mix spinach, broccoli and avocado with kiwi and lemon as well as a tablespoon of good coconut, flaxseed or olive oil. Then you come healthy from the start.