- Drinking Enough Water: Most people are hydrated especially in warm weathers due to increased activity. Thus, it is advisable for one to drink one ounce of fluid depending on the activity level. On the other hand, one can eat fruits and other foods that have high water content. This in return will ensure that your body has enough water supplication for keeping your body in a well physical condition.
- Supplication of Vitamins and Minerals: It is advised by doctors that taking quality daily supplements helps one in staying healthy for a longer period of time. However, it is imperative to choose supplements that look like they are made from food than those that seem to be coated from skittles.
- Hygienic living: In order to have a good physical condition, it is worthwhile to eat clean foods. For instance, if you are about to prepare groceries, it is important to wash them thoroughly before cooking them. Ensure that when you visit the toilet, your hands are thoroughly cleaned before handling any food and brushing your teeth after taking a meal. By practicing such protocols, you will have a full maintained physical condition.
- Buying Wholesome Foods: While budgeting for food, ensure that you include fresh fruits as well as vegetables as often as possible. Remember, if you maintain eating these types of food, your body will be physically fit even as you reach into your old age.
- Staying on a fit Course: While looking for ways on how to become healthy, consider your emotional and physical wellness. Remember, enjoying a well balanced meal with your loved ones boosts your emotional wellness while at the same time maintaining physical fitness.
- Being Physically Active: Take time to enjoy an activity that you like most. You can even incorporate other activities that you have never tried before. Try a new activity on any given day. For instance, you can jump a rope, play basketball etc in your backyard at any given day when you are free. Doing this on several occasions will in return make your body healthy and physically fit. Oddly enough, you will be able to keep some diseases at bay if your body is in a good physical condition.
Category: Healthy Activities
The same can be said for nicotine replacement, especially if you had the vivid nightmares and headaches and little else.
So it brings us back to quitting smoothly which means with as little stress as possible and as quickly as possible.
Hypnosis is the best possible way forward. Here are a few steps which are all easy and stress free.
- Watch a couple of videos online to properly inform you about smoking and quitting.
- Complete a simple questionnaire to identify all your triggers and smoking behaviours.
- Have a friendly chat about your questionnaire and the videos when you come in for your session.
- Sit back and relax and enjoy your hypnosis session. Many people report it is the most relaxed they have ever been.
- Follow through on any homework you are given. The benefits of this homework is that it flows over into every area of your life helping you to feel less stressed and more relaxed, which of course makes everything go more smoothly.
With hypnosis your transition from smoker to non-smoker requires only your desire to quit and your commitment to yourself. The rest of the process works perfectly when you just allow it to happen and of course expect a positive outcome.
The hypnotic experience differs from person to person, there is no universal feeling. Some feel a very deep almost detached feeling but for most it is lighter with periods of drifting away with the words.
Your practitioner will combine the information from your questionnaire with any other details you give them and weave this into the relaxing hypnotic process which is designed to speak to your unconscious in a way that the new thoughts are immediately up taken. All in all, a very smooth process.
Emotional eating is not healthy. It is dangerous. You begin to lose control the moment you start. Predictably, those who eat for emotional reasons also tend to develop health problems. Type 2 diabetes and obesity are two common consequences of emotional eating since it often leads to weight gain and high blood sugar readings.
If you seek comfort in food, it is time to stop. To be fair, there is a chance you do this unknowingly. Reflect on your eating habits and where your health currently stands. If there is anything in regards to the former hard to admit and anything about your health that is concerning, there is a good chance you are guilty of seeking comfort in food to some extent. To stop this behavior, you need to realize food is not primarily a source of pleasure. While it can be pleasing to eat, especially when you are hungry, you must eat for sustenance to provide your body with what it needs to function. You can of course still eat for pleasure. You don’t have to forego your favorite foods. But you do have to stop unrestrained eating and learn to moderate your portions.
Moreover, many people eat for emotional reasons because food acts as a source of relief. You can change this by doing other things more productive and beneficial to your health.
Are you stressed? Unwind by reading a good novel before bed. Feeling a burden? Exercise it off, and follow-up your workout with a satisfying, but sensible meal. What you must stop is mindless eating, because it raises your blood sugar and expands your waistline.
Do not eat when you are not hungry. A good test for this is to ask yourself if you could eat an apple whenever you think about food. If the answer is no or if you would prefer something else, it is because you are not hungry enough, or are just looking for an emotional reward.
For those who want to boost their mental health as well as their physical, a fitness holiday which incorporates relaxation as well as exercise could be the answer. Stress and anxiety are two of the most common ailments of busy professionals, and have been shown to be the root cause of many physical health issues, so it makes sense to include some much needed relaxation time into this kind of holiday. Yoga retreats are a great option for those interested in a holiday which involves physical activity as well as specific relaxation methods. This type of break also usually includes healthy meals and plenty of time spent outdoors, and so will certainly leave you feeling refreshed, calm and healthy on your return home.
For those who want a fitness holiday which is a little bit livelier than a yoga retreat, getaways which involve hiking, cycling or a combination of both might be a better choice. There are hundreds upon hundreds of guided hiking and cycling tours in almost every country, and these allow visitors to explore some of the more ‘off the beaten track’ locations. Instead of spending your holiday cooped up in the city or town, you can delve deeper into the beauty of the natural surroundings in the local area. Although these kinds of fitness holidays can be done alone, rather than with a tour group, it is generally safer and more sociable to do this within the structure of a guided tour.
These are just a couple of examples of fitness holidays; the sky is the limit in terms of what you can do, and where you can go. Skiing in the Rocky Mountains, snorkelling in the waters of the South Pacific, or running along the beaches of the Caribbean – the choices are endless. Just remember to choose an activity which you know you’ll enjoy, as whilst it’s great to get healthier during your time away, it’s even more important to have a relaxing, memorable, holiday.
Plant A Garden
Do you like the great outdoors? One of the greatest benefits of gardening is that it gets you out of the house and provides you with some less than strenuous physical activity. Gardening might seem like a hobby for old folks, but it offers some health benefits for everyone: exercise, stress relief, nutrition (if it’s a vegetable garden).
A number of studies have indicated a correlation between brain activity and a decrease in Alzheimer disease. In this respect, gardening may even help keep your brain healthy since your mind stays active as you tend your garden.
Cook at home
Many people consider cooking to be a leisure activity. When you consider cooking can give you a lot of creativity opportunities and it definitely requires thinking that keeps your mind active, it only makes sense that it could be considered an important activity to your overall mental and physical health.
There’s a good possibility that you may be more likely to eat a healthy and nutritious meal when you are spend time in the kitchen preparing it yourself. If you happen to be cooking with products that you grew in your own garden, then you’ll reaping the rewards of two leisure activities.
Do Some Low Impact Exercise
Take a Walk; It goes without saying, exercise is necessary for maintaining your weight and good overall health. Most people equate exercise with going to a gym, lifting weights or some strenuous activity. But, the fact is that just walking is sufficient to promote good health, help battle the ravages of disease like diabetes. It’s also been proven to be beneficial for maintaining good BMI and lowering high cholesterol and blood pressure.
The CDC website has reported that walking is an ideal place to start a physical exercise program, Try twenty minutes a day, three days a week to start. You can increase the time or distance as your strength improves or start other more strenuous activities like tennis, bicycling, or whatever. Find a partner and use the time for socializing and to hold yourself accountable for completing the walk.
Low Impact Yoga; Yoga is a centuries old holistic ancient methods of exercise that aims to treat the entire body and mind. Yoga instruction teaches you how to use good breathing techniques and the various poses allow you to strengthen your body through stretches and which help keep you flexible.
Feel The Burn
Your stomach is a bucket of acid which you use to digest food. It’s in your best interest to keep that acid in this bucket. You have a special valve that does that. Smoking allows acid to flow into food pipe.
You have things to do and you can’t spend every waking moment smoking but you still want to feel that great feeling. You are in luck as for those times when you are not sucking on a cigarette, smoking has conveniently weakened this valve.
This way smoking lets you realize your childhood dream of being a dragon by giving you a near constant heartburn.
Your Stomach Starts Eating Itself
Unfortunately it’s not all good news as smoking continues its mission and messes up with production of acid and protection of your bucket. Have you ever thought “how come acid dissolves my food but doesn’t dissolve me”? That’s because stomach is a place of harmony and peace.
Once you start introducing cigarette smoke or other crap, it’s like you are throwing stones at a sleeping lion. It will eventually wake up and tear your face off. In this case smoking messes up the stomach balance and you get painful sores, called ulcers, in your stomach.
Ulcers are more likely to heal if you stop smoking.
Spare Your Liver
Smoking does its magic on your organs indirectly as well. Good example is your liver. It is a filter that cleans your blood. When you smoke you add large amounts of additional chemicals to your blood and those are not vitamins.
Every filter has its limit. Smoking adds large quantities of toxins and increases oxidative stress on liver. Liver of a person who smokes is worse at filtering blood and is at a greater risk of shutting down completely.
Liver has a lot of work on its hands as it is. It already has an exciting and fulfilling life so by smoking you are not doing it any favors.
Good News Keep On Coming
Another “advantage” smokers have is an increased chance of getting Crohn’s disease. This disease helps you better understand jokes about diarrhea and stomach pain by making them painfully relatable. It is an inflammatory disease which can affect you anywhere in your digestive system – from anus to mouth.
Smoking increases the risk of getting this disease significantly and if you suffer from frequent stomach pains, diarrhea and experience fever and weight loss – see a doctor and quit smoking!
Has the fear of a heart attack, emphysema, or lung cancer ever stopped you? No. The reason is that smoking kills nerve endings in your mouth, throat and lungs. You don’t smell or taste as much as you used to, right? Years go by, and that’s how the damage is done. So since you feel no pain, knowing the negative consequences of smoking isn’t sufficient motivation. And since the majority of cigarettes you smoke are simply out of habit, you don’t think about the dangers, even with the graphic images on the cigarette pack or dire warnings from your doctor.
Motivation only comes in two flavors: fear, pain, suffering… or self-interest.
Here’s what I have found helps people be successful long-term: focusing on the positive rather than the negative… on what you want, and not on what you don’t want. Hypnosis is a focusing and amplifying tool that can help you to do just that.
In other words, it is more useful to focus on “being a non-smoker”, rather than on “not smoking”. Try not to think about a pink elephant right now and you’ll understand what I mean. Try not to think about smoking and that’s all you can think about… when can you have your next cigarette. For most smokers, thinking about “not smoking” causes great anxiety!
And when is quitting something a positive? It sounds like failure. Focusing on the positive, and on being different in situations when you used to smoke is what makes being a non-smoker more sustainable.
After all, who wants to live with a dark cloud hanging over their head? Do you need to amplify more stress and worry in your life? That could cause a heart attack!
Once you have chosen your day to become a non-smoker, reducing the amount you smoke per day rather than stopping “cold turkey” is paramount. Going from smoking 10, 15, or 20 cigarettes (or more) per day is like jumping off a fast moving train. It’s going to be difficult and turn your world upside down.
The key here is to build experiences of delayed gratification rather than generating fear of deprivation which drives you to smoke more.
Cutting down to 2-3 cigarettes per day by smoking a brand you don’t like and altering your ritualistic smoking behaviors will make the transition much, much smoother. This is the principle behind nicotine replacement methods. Unfortunately for most, with nicotine replacement, you have not addressed the hand that still reaches for a cigarette out of habit. It’s not about chemicals; it’s about increasing self-awareness, and you can’t put self-awareness in a pill or patch.
Remember, it’s going to be an experience that will motivate you to stop, one way or another. Either it will be an experience of bad news from the doctor (or worse) that forces your hand and is usually not very pleasant… or it will be an experience of delayed gratification, which is by far much more empowering. The choice is yours.
Establish a Healthy Eating Plan
There are many benefits you can derive from having a healthy eating plan, which you can alter as your body and life change over time. A healthy diet is the foundation of everything, and with it you can stay mentally sharp, strengthen the immune system, drive up your energy level, and ward off illness and disease. If you have a pre-existing medical condition, a balanced diet makes it easier for you to manage chronic health issues and speeds up recuperation.
To have a well-balanced diet, don’t forget to include breads or any other cereals, milk and milk products, meat or protein alternatives, as well as fresh fruits and vegetables in your daily eating plan. Make sure to minimize sugar, sodium and fat consumption. To keep your body well-hydrated, drink at least eight glasses of water each day.
Maintain an Active Lifestyle
Living an active lifestyle in retirement is one of the critical things to keep you in good physical shape and mental health. Your health will immensely improve even if you can only spare 15 to 30 minutes each day to devote for walking or any forms of physical activity. Exercise helps to build strong muscles and bones. When combined with a balanced and healthy diet, exercise reduces fat tissues in your body. With strong muscles, you become mobile, improve your balance and protect your joints and spine. The risk of developing cardiovascular diseases and strokes is significantly diminished with physical activity.
Keep Stress under Control
Stress can adversely affect your health and quality of life, if not managed properly. Stress can bear heavy on your emotional state, but it is the damage it inflicts on your heart and digestive system that can be most harmful. To help release stress from your body and mind, you may want to engage yourself in some stress-busting activity such as yoga and meditation.
Make sure to identify the things that put too much stress into your life. After you have done so, minimize interaction with people or avoid situations causing the stress. Live within your means. This may not be usually cited in stress management programs, but it will surely eradicate many stresses in your life.
First of all, it helps if you’re pretty active, yourself. You can’t just talk the talk, here. You have to walk the walk. Kids do what they see YOU do.
When your children see that you actively participate in and enjoy outdoors activities, they’ll want to do the same. It’s a blueprint that you’re setting for them that they will touch back on later in life. Be it biking, going swimming, or just playing catch with them, seeing you active and enjoying sports and physical activities will rub off on them in a very big way.
Remember that children tend to pick up your good habits, as well as your bad ones. It has been proven that children with parents who smoke are more likely to become smokers later on. It’s the same for everything else they see you do. Or not do. They are learning from you what to do, and how to be. So, by the same token, your good habits will set an example for them, as well. If they see you just sitting around on the couch all day just lounging around when you’re not at work, and never being active, then that’s setting the tone for the type of adults they’re more likely to become. Sedentary and inactive. Try to avoid that by getting outside and doing physical activities, both with and without your kids.
Good influences start early. Be sure that you’re setting a good, healthy, active example for your child. It can only lead to a better, healthier, happier future for them
Invest in a proper pair of running shoes
This may seem obvious, but I cannot overstate how much trouble you can save yourself by taking 30 minutes to work with an associate at your local running store. They will review your running stride and many times record it so you can see the mechanics of your feet as you run. Who knew that some people’s feet naturally roll outward when the foot lands (Supination) and other’s roll inward (pronation). I certainly did not. After a few minutes with an experienced runner, they were able to recommend the appropriate type of shoe for my natural running stride. They were also able to help me decide on how much support I needed versus how much cushioning the shoe provided.
After being fitted with a proper shoe, the aches in my knees and lower legs (shins and calves) were greatly reduced.
Of all the tips for new runners, this is, without a doubt, the most valuable. If you are making a true lifestyle change then this is a non-negotiable tip.
Less is More
This may sound counter-intuitive, but I assure you that trying to do too much too fast will HURT! Running as with any other exercise requires periods of exertion and recovery in order for the body to adapt and become stronger. Well unlike other activities running requires longer periods of recovery. While sorting through the multitude of plans and advice available on the web as well as through trial and error, the 80/20 rule is the best place to start. 80 percent of all your running should be at a low or very low intensity. Best advice is if you plan on incorporating running into your life, build up your base and DO NOT OVERTRAIN.
Walking is perfectly fine
If you are just getting into or recently started running, then you already know that it takes a while to build up the endurance to run for more than a short distance. (When I started, I could not run a 1/4 of a mile). While you are building up that endurance there is absolutely nothing wrong with incorporating walking breaks into your training. In fact, it is one of the best ways to help build your endurance as a new runner. Provided the walking is at a brisk pace, your heart rate and breathing will be accelerated and therefore, your body will be actively improving its aerobic conditioning. I am not sure where I first heard it, but it rings very true;
“You go just as far running a 5-minute mile as you do running a 15-minute mile.”- Unknown
Develop a Mantra
At the beginning, I struggled with staying motivated. Truthfully, I still struggle with staying motivated. Let’s face it, it is hard to be motivated when you can only run for 30 seconds and then walk for 2 minutes. It can be hard to truly appreciate the small gains you make day over day. Don’t let this struggle get the better of you. Most people who stop running do so in the first week of trying. Appreciate the small gains and celebrate the improvements. Even if you find that tomorrow you can jog for 31 seconds… celebrate the accomplishment. You earned it. If you begin to have negative thoughts and trust me EVERYONE has them from time to time, develop a mantra to push the thoughts from your mind while running. “I’ve got this”, “All Walls have doors”, or my personal favorite and fallback “Today, Define yourself” are each examples of good strong mantras. My own experience suggests that you should avoid negative words in your Mantra. Avoid Don’t, Can’t, Won’t, etc., the subconscious is a powerful thing no need to feed it negative energy. Whenever you have a negative thought as you run, immediately start to repeat your mantra. Soon, you will be able to push the negative thoughts out as quickly as they appear and allow positive thoughts to replace them. This may be the most overlooked of the tips for new runners.