구월동피부과 Having healthy habits can help you feel more energetic, manage your weight and improve your mental well-being. Creating them can take time and patience, but it’s worth it.
In fact, a new study found that people who practiced four or five healthy habits at age 50 lived on average about a decade longer free from diabetes, cardiovascular disease and cancer.
1. Eat a Healthy Breakfast
Eating a healthy breakfast can 구월동피부과 help you stay on track with your weight loss and fitness goals. It also boosts energy and stimulates the brain, which can make you less tempted to binge on unhealthy snacks later in the day.
Eating breakfast may also lower your risk of heart disease and other health conditions, such as diabetes and high blood pressure. In addition, it will improve your memory and concentration.
A breakfast that combines protein, fiber and better-for-you fats can set you up for a healthy day. Some popular choices include eggs, whole-wheat bread or oatmeal, fruit and nuts.
For an easy-to-make option, consider overnight oats, which are simply rolled oats that have been soaked in milk or other liquid for at least 15 minutes before serving. Top the oats with fruit, nuts and nut butter for added nutrition.
Oatmeal is a great breakfast choice because it contains both soluble and insoluble fiber. The soluble fiber stabilizes blood sugar levels, while the insoluble fiber helps reduce cholesterol and promote digestive health.
Another nutrient구월동피부과 -rich food is yogurt. Look for plain, nonfat or low-fat options that don’t contain added sugar. If you’re watching your calories, try Greek yogurt, which contains twice as much protein as regular varieties.
Adding berries to your breakfast can be a good way to get antioxidants. Blueberries, for example, contain a high level of anthocyanins, which protect the brain from damage and lower your risk for disease.
Kids who eat a healthy breakfast tend to be healthier and lose weight faster than those who skip it. Teaching children about the importance of eating a healthy meal first thing in the morning can set them up for lifelong health and wellness.
2. Go for a Walk
Getting into the habit of going for a walk is one of the best ways to keep your health on track. Often overlooked, this low-impact exercise can improve your sleep, reduce stress and boost mental health.
It’s also an excellent way to kick bad eating habits such as mindless grazing. Taking a walk after meals can help you eat less without even realizing it, so it’s a great way to curb cravings and lose weight.
If you’re new to walking, start small and gradually build your routine. Once you’re comfortable with your pace, add a few more minutes to each walk. Alternate your routes, so you’ll get a variety of scenery each time.
Warm up before and cool down after your walks, just as you would with any cardio workout. This will help your muscles get warmed up and prevent injuries from developing.
Grab a Friend: Finding a buddy to walk with is a great way to make your walks more enjoyable and challenging. It also gives you an accountability partner to encourage you to keep going when you want to give up.
Plan Variable Routes: When you first start exercising, it’s a good idea to try different routes so you don’t get bored and stop walking altogether. Take different paths around your neighborhood, or visit a park for a change of scenery.
Avoid Texting or Emails: Putting your phone away while you’re walking is important for both your physical and emotional health. It’s also a great way to get some fresh air and decompress from your day.
You can also make your walking more enjoyable by changing up your playlist or listening to audiobooks. Adding these extras will keep you motivated to stick with your routine and reap all the benefits that walking can offer.
3. Take a Bath
A warm bath is a healthy habit that can promote relaxation, ease fatigue and treat chronic pain. It’s also a great way to unwind after a busy day.
A few drops of essential oil in your bath can enhance the experience. Just be sure to use a mild soap, and always rinse away afterward.
Another health benefit of a warm bath is that it can lower your blood pressure and improve circulation. This can help prevent heart disease and stroke.
In addition, a hot tub can ease stress and anxiety by reducing the release of cortisol in your body. The heat also increases the flow of serotonin, a chemical that helps you relax and feel good.
Taking a bath can also help you fight colds and flu by easing congestion, breaking a fever and relaxing sore muscles. A study of people with asthma found that a warm bath reduced their symptoms by as much as half in just one week.
If you’re prone to coughing, try adding some herbal tea or an inhaler to your water bath to help clear your respiratory system. Make sure the water is warm but not scalding by filling your tub to the halfway mark and turning the nozzle to lukewarm.
A daily shower is also important for overall skin health, especially for those with dry or sensitive skin. It keeps bacteria and bad odour away, and can even protect against infections.
4. Eat a Healthy Snack
Snacks are important for growing kids because they often get hungry between meals. Getting the right types of snacks can help ensure your child is getting enough nutrients, says gimMe Organic director of nutrition Rachel London. Snacks can also keep your kids from over-eating at meals, which helps them manage their weight.
When it comes to healthy snacking, try to pick foods that are low in fat and sugar and high in fiber. This will help you consume fewer calories but stay full for longer, explains Phoenix-based registered dietitian Rhyan Geiger.
For example, a serving of fresh fruit (like an apple or pear) is a much healthier choice than a serving of chips or candy. Similarly, whole grains are better than refined flours.
You can also get creative with your snack options. For instance, a sandwich-style wrap with deli turkey, cheese and veggies can make for a tasty and nutritious snack, says London.
Then there are crunchy vegetables like carrots, celery, cucumbers and peppers that are easy to eat and taste good. And if your kid likes salty snacks, crispy seaweed is a great option that offers key vitamins and minerals.
But be sure to check the label! Many packaged snacks can contain too much salt and sugar, a combination that isn’t good for your child.
And remember that it’s OK to occasionally indulge in something unhealthy, but you should limit it to once or twice a week to avoid over-indulging. You might also want to store the unhealthy snacks away where they are difficult to reach and not in a place that your kids can access easily.
5. Exercise
Exercising is a healthy habit that benefits every part of your body and mind. It can boost your mood, help you sleep better and reduce the risk of many diseases, including heart disease, type 2 diabetes and high blood pressure.
Exercise can also boost your self-esteem and give you a sense of achievement. After a workout, you may feel like you can conquer anything, and you’ll likely want to keep going.
Regularly exercising can also improve your memory and thinking skills, both directly and indirectly. For example, exercise can reduce insulin resistance and inflammation in the brain, improve blood flow to the brain and encourage the release of growth factors that increase the number and health of new cells in the brain.
In addition, studies show that physical activity can change the level of chemicals in your brain that affect your mood and sleep patterns. These include serotonin, endorphins and stress hormones.
It can also decrease the amount of time you spend thinking about negative thoughts and feelings. This can improve your mood and make you more likely to engage in social activities.
If you aren’t sure how to start exercising, talk to your doctor. He or she can recommend an exercise program that will be right for you.
Whether you choose to work out in a gym or at home, it’s important to make exercise a routine. Schedule your exercises, and make sure to take a break when you need it.
You should try to stay active for at least 150 minutes a week, though some experts recommend up to 300 minutes. You can increase your daily exercise to this goal gradually.