With so much going on these days, it is so easy to get stressed out and develop a weak immune system. For years, people have wasted a lot of money and time on things that they think can improve their overall health and lifestyle.
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While the need to live a healthier lifestyle is important, the truth is you do not really have to spend a lot of money to do it. Here are some simple and helpful tips and tricks to help you have a healthier lifestyle.
Make sure you get seven hours of sleep
In this fast-paced world, most of us are sleeping less so that we can do more. Although we feel like we are being more productive, lack of sleep will eventually catch up with us. So, you have to always make sure that you get the right amount of sleep.
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Seven hours of sleep may seem like a luxury but that is enough time to revitalize your body and give you more energy for your day. In fact, the National Sleep Foundation says seven to nine hours of sleep is ideal for your body to perform at its highest potential.
Start your day with lemon water
You do not have to spend a lot of money on detox water bottles that cost about $2 to $5. There is an easier and more natural way to hydrate your body and it costs cheaper too – lemon water!
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All you have to do is slice a whole lemon, and soak them in lukewarm water for a half-an-hour before you drink it. Drinking lemon water has a lot of health benefits and is a big help for hydration and digestion. Plus it also has no sugar.
Walk to the grocery store
Want to know a good way to save money on groceries and get a good cardio workout? The solution is simple – walk when you do the groceries. Not a lot of people have the time to go for a walk and you can use it as a chance to get some cardio.
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Most people live where a grocery store or market is nearby. Plus, when you know that you are just walking, you only buy what you can carry. This pressures you to budget and only buy what you really need so that you do not end up with a heavy load.
Cook your own meals as much as possible
Grabbing a quick bite to eat, getting take-out food, or having food delivered on the way home may seem to be a convenient solution for those who had a long day. But it’s not really the healthiest option – or a cost-efficient solution.
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Did you know that one meal from a restaurant can cost as much as three meals that you prepared at home? When you cook your own meals, you get to save $10 to $15 per meal. Plus you have the benefit of knowing that your food is clean and prepared properly.
Take more cold showers
A long, steaming hot shower on a cold day is one of the best things ever. But the truth is the steamers you enjoy does nothing but just keep you warm while you are in the shower. The high temperatures are actually more damaging than beneficial in the long run
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Cold showers are the best way to make you feel more alert in the morning. It also speeds up your metabolism and improves your circulation. A cold shower is also useful after a hard workout because it can help you recover quickly.
Replace white bread with brown bread
If you want to eat healthier, make the switch from white bread to brown bread. It is one of the simplest and healthiest choices that you can do. Plus, you also get more fiber which is good for your digestion.
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Brown bread does not only have more nutrients, but it also has more flavor compared to white bread. If you are not used to it, start slow like using it only for French toast or grilled cheese at first then work your way to eating it plain.
Use the stairs
The thing about living in city apartments is that we get used to using elevators instead of stairs. But that dreaded walk up the stairwell may be the first step to a healthier lifestyle. The best part? You get cardio exercise regularly and work on your mobility.
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If you are the type who has no time to go to the gym, using the stairs instead of the elevator can be your workout. Of course, if you live on the top floor it could be difficult. Why not use the stairs for a couple of floors first then take the elevator the rest of the way?
Add spinach to your smoothies
Smoothies are very popular because they are quick and easy to make. Why not give your smoothie a health boost by adding spinach to it? There’s a reason why Popeye loves it so much because it does make you stronger.
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The additional ingredient goes well with all fruits and vegetables too so no matter what smoothie you make, it would end up tasting still good. Admittedly, it would not make your smoothie look appealing but the health benefits you get are all worth it.
Go out for a run
Most people think running is just for physical fitness. Although it does help you stay physically fit, running is also a great way to mentally unwind. A lot of people can attest to the fact that they feel better going on a run after a long day.
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If you are not used to running, do not pressure yourself with the distance. You do not have to run a couple of miles on your first try. You can just go around the block or to the park. So don’t sweat it and just get your endorphins going.
Take vitamin D supplements
Ever noticed how happier you are on a sunny day? That’s not just a coincidence. The sun emits vitamin D, which boosts the production of serotonin – the happy hormone. But did you know that even if we have a huge source of vitamin D, not everyone gets enough of it?
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If you are the type who is cooped up indoors all day, we are sure you are one of the people who have vitamin D deficiency. So if you want to take supplements, go for vitamin D. A tablet a day is all that you need to help you feel more lively and to strengthen your bones.
Use smaller plates
Do you have a tendency to overeat? Being full to the point of popping can be an unpleasant feeling. To avoid this, you should use smaller plates while you are eating to control your food intake. With a smaller plate, you have limited space for your food.
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It also makes you think subconsciously that you have more than enough. And if you still feel hungry? Nothing’s gonna stop you from getting more. But most people find that they actually get full easily this way.
Add a protein to every meal
Physical fitness alone is not enough for a healthy lifestyle. Going to the gym regularly won’t prevent sickness later in life. Eating right is equally as important as making sure you have a fit body. The things that you eat will surely catch up on you later on.
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Most people focus on carbs but you should make sure that you are consuming protein in every meal. Protein stabilizes your blood pressure, which prevents a lot of serious ailments from developing. If you are vegetarian, you can get proteins from eggs, dairy, and nuts.
Red meat should be a treat
Red meat is great but it is also known to cause high blood pressure so you should eat it less for your own good. While eliminating red meat is impossible for most people, there is a trick to eating less of it and that’s by making it a treat.
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Think of it as a reward. Every time you go 6 days without red meat, you can celebrate by going to a steakhouse or cooking one up on the grill on day 7. You eat less of it and you can truly enjoy it on your cheat day.
Join a workout class online
If you want to improve your general health, you have to keep active. But not everyone has the time or the money to hire a personal trainer in the gym or join fitness classes. If you are one of these people, this does not mean that you no longer have an option.
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All you have to do is go online and you can get a workout led by a professional for free. The NHS is a great source of free workout videos some of them focusing on dance, strength training, pilates, cross aerobics, and many more.
Roast your vegetables
Over recent years, there has been a drastic shift in eating habits worldwide as the importance of eating healthy is realized. But if you are still not a fan of vegetables, we suggest that you roast your veggies instead because it has more flavor this way.
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Also, boiling or steaming vegetables can lose not only their flavor but their vitamins as well. Remember to use as little oil as possible when you roast your veggies and use fresh herbs and natural seasonings if you want more flavor.
Brush your teeth with coconut oil
Coconut oil is a very versatile product with a lot of benefits. You can use it for skincare, as a deodorant, to make your hair shine, and many more. Now, people are using coconut oil as a substitute for toothpaste and it actually has a lot of great reviews.
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Coconut oil gives an antibacterial and whitening boost to your teeth. It may feel weird at first because there will not be any flavor or foaming but the benefits you get outweigh that. Besides, the foaming and flavoring of toothpaste are actually made out of chemicals.
Consume fermented food
Not everyone is a fan of fermented food. Some of it can come off as too strong but not everything is that bad. In fact, there is a lot of fermented food that is delicate enough even for those who have sensitive tastes like pickles, cheese, and kimchi.
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Fermented foods are rich in lactic acid bacteria, which helps restore order to the digestive system. But fair warning though, not all pickles are a healthy choice. Only lacto-fermented cucumbers are considered a healthy choice.
Use a standing desk
Ever get that awful back pain when you stand up after working at a desk all day? You have to move around slowly so that you don’t pull out anything and it can all be such a hassle. We bet it feels far from being healthy, right?
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Standing on your feet for a good part of the day will alleviate the pressure on your lower back. There are some desks these days that you can use sitting and you can adjust them upwards to turn them into a standing desks.
Replace your first cup of coffee with green tea
A lot of people are unable to start their morning without a fresh cup of coffee. But most coffee drinkers experience a caffeine crash before the morning is over and this usually makes them drink another cup in the afternoon.
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To avoid the caffeine crash, drink green tea first thing in the morning instead of your first cup of coffee. It is also a healthier choice because green tea has more antioxidants and less caffeine compared to coffee.
Don’t do the groceries on an empty stomach
Make sure you eat something before you go grocery shopping. People have the tendency to do more impulse buying when they are hungry and tend to choose unhealthy snacks over healthier choices.
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But hey, if you have the willpower to not act on your urges or you are disciplined enough to stick to your grocery list, then you can go ahead and do your grocery shopping whenever you want. This rule is all about self-control.
Store sliced fruit and veggies in the fridge
We can’t avoid snacking sometimes. The trick to eating healthier snacks is to keep sliced fruit and vegetables in your fridge. The next time you are feeling “snacky” you can open the fridge and see healthier alternatives.
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Too many people avoid eating fruit because they are too lazy to start peeling and cutting when hunger strikes. So, if you buy fruit, prepare them beforehand and store them properly in the fridge.
Choose a workout that you will enjoy
Working out can be torture for most people. This is why they give up easily during the early part of their weight loss journey. The key is to choose a workout that you enjoy doing so that you can stick to it.
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Working out does not have to feel like hard work. When you are having a good time, you won’t even realize you’re working out. There are a lot of fun physical activities that you can do like ultimate frisbee, biking, pilates, martial arts, and more.
Drink water instead of sugary drinks
Sugary drinks like soda have become a staple for those who need a refreshing drink on a hot day. Sadly, this is an addicting habit that is hard to quit. The problem is that sugary drinks do not only have a lot of sugar but it also comes with a lot of calories.
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A can of soda has 150 calories – that is 7.5% of what an average adult is meant to consume daily. Next time you are longing for your favorite soda, opt for cold water instead. It is not only healthier but it will also fill you up for a while.
Bring a water bottle with you all the time
Buying drinks every time you get thirsty is an expensive way to stay hydrated – especially these days when global warming makes some places deal with hotter and colder than usual temperatures these days.
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To save money and stay healthy, it is best to invest in a good water bottle that you can carry with you wherever you go. There are a lot of water bottles that can retain cold water for hours so it’s a quick and cost-friendly way to cool down as well.
Adopt a furry friend
Did you know that having a pet at home is one of the best ways for you to be active effortlessly and to have a meaningful emotional connection? They are a great source of joy and companionship – especially for those who are living alone.
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If you are not sure whether you are capable of handling a pet at home, you can always sign up to be a foster parent first where you can take care of a pet temporarily until they get to find somebody who can adopt them full-time.
Switch to dark chocolate
For those who have a sweet tooth, you can still give yourself a treat while going through a healthy lifestyle change – just swap your regular chocolates for dark chocolate. But you still have to be picky because not all dark chocolate is good for you.
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Dark chocolate is nutritious when the cacao percentage is 70%. The higher the cacao percentage, the more health benefits you can get. Eating an ounce and a half of dark chocolate has been proven to improve your brain and your health.
Always wear SPF
Putting sunscreen on is something most people only do when they are out on the beach or a pool. But you should always wear sunscreen to reduce the risk of getting skin cancer. This is because the UV rays do not go away even if it is a cloudy day.
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Every time you go outdoors, it’s best to put on some SPF on your face and skin. This will give you 100% protection from the harsh UV rays of the sun. Plus, some products also come with other benefits for your skin to help you retain a youthful glow.
Drink two liters of water per day
We all have heard it before – drink eight glasses of water per day to stay hydrated. That is more or less two liters of water, which sounds like a lot but it is actually doable. A lot of water bottles come with measurements to help you monitor your intake.
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Staying hydrated is an important part of living a healthy lifestyle. If your body is dehydrated, it won’t function well and will reroute energy to your body reserves, causing unclear thoughts and impaired judgments. So, drink up!
Wear comfortable clothing
Wearing fitted clothes may look flattering on women – after all, it shows how well-toned your body is. But it is not exactly the best choice for your body. Wearing skin-tight clothes makes it difficult for your body to do basic tasks like breathing and bending.
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Wearing comfortable and loose-fitting clothes allows your body to breathe. It can then decipher easily what your brain wants your body to do because it is in a relaxed and comfortable state. Plus there are ways to look sexy in loose clothes.
Have more soup
If you have some picky eating habits, you should add more soup to your menu. They are easy to make, easy to eat, and filling and nutritious. They also can be stored in the freezer and you can eat them later.
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Of course, the nutrients that you get from your soup will greatly depend on the ingredients it has. You can create your own with any leftover meat and veggies. Throw them in a pot, add water, salt, pepper, and some herbs, and wait for them to simmer to perfection.
Wear comfortable shoes
Let’s admit it – the best-looking shoes do not necessarily mean the most comfortable shoes. And this is true for the ladies who love to wear high heels. But if you want to live a long, healthy life, it’s best to forget about fashion and style and prioritize comfort instead.
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You need to wear shoes with the proper amount of support and comfort to avoid ankle injuries, swollen and painful feet, and long-term hip problems. Comfortable shoes are one of the best investments you can make.
Eat spicy food
Healthy food options often taste bland – especially if you buy store-bought healthy food products. You can make it more interesting by adding some spice to it. It will not compromise the health benefits you want to get at all.
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There are a lot of ways to add spice to any kind of food. You can add dill to boiled potatoes, fresh basil in sauces, and cilantro and chili can go with almost everything. You can add just a pinch of sea salt and pepper for taste too.
Practice the 20/20/20 rule
You should prevent eye stains by practicing the 20/20/20 rule. This is especially if you work on your computer or stare at your phone all day. It helps give your eyes a chance to rest and prevents the nasty headache that usually comes with eyestrain.
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To do the 20/20/20 rule, every 20 minutes, look away from the screen and look at an object that is 20 feet away for 20 seconds. The 20/20/20 rule was created by Jeff Anshell after noticing most of his patients have vision problems from using their computers.
Bake instead of fry
When you want to eat and live healthily, how you cook your food matters – no matter what the food is. And as much as fried food will always taste better, deep-fried food always comes with an unhealthy amount of saturated fat and cholesterol.
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The next time you think of frying something, try baking it instead. Baked food is low in fat and it is also cheaper. It fits any diet because the cooking process will not add any fat or calories to your food.
Enjoy a good bath
There is a reason why taking a bath always makes you feel better. Believe it or not, baths are great for your health. They elevate your mood, help you sleep better, and relieve muscle pain and congestion.
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Aside from the many health benefits, having a good bath will also keep you clean. Here is a tip for those who have irritated skin – soak in the tub and add oatmeal or aloe vera to the water.