I am bringing to you the present you are going to give yourself this season that is going to be rewarding, make you feel excited about doing all the things for your family, still have the energy to start the new year resolutions and be able to carry on and follow through with them.
The end of the year holiday is the season to give, give joy, give love, give all of us, receive love, receive stuff, and be left tired, no! I mean, exhausted! and probably with an empty gas tank to start the new year.
Not anymore! Listen up, here are the reasons why following these tips you WON’T get to the point of exhaustion by December 31st!
1. Take Daily Walk:
Studies have proven that taking a daily walk has multiple benefits, within them:
· Strengthen our muscles and bones. When we bring that movement into our bodies, we are creating that force that is going to make us stronger.
· Improve cardiovascular fitness: Our heart as our major muscle needs to be healthy, and needs to be able to handle the pressure we put on ALL things we do.
· It helps improve our posture: for one we are not locked into the one hunch back position but looking forward.
· It improves our mental health by reducing stress and tension and also keeps us balance
· Lastly, walking helps to reduce the craving for sweets.
The American Heart Association recommends walking briskly for at least 150 minutes a week.
150 minutes in 5 days is 30 minutes a day.
150 minutes in 7 days is 21 minutes a day.
Start small, 10 minutes will do until you build up to 20 or 30 minutes, just start!
2. Stay Hydrated:
· The US National Academy of Science Engineering and Medicine recommends 88 ounces, 12 (8oz size glass) or 2.7 liters for women and around 120 ounces, 15.5 (8oz size glass of water)cups or 3.7 liters for men.
· Drinking water helps us regulate our stress response including our hormone level so that our body can function properly.
· Dehydration can cause our body to produce more cortisol and that contributes to setting us in a stress/ anxious state of mind.
· Drinking water helps us produce serotonin and stabilize our mood.
· Lastly, helps our brain properly function which helps us complete our everyday tasks.
3. Don’t Over-portion During Meals
The way we consume and overeat is leading us to gain weight. It is putting us at risk of developing chronic conditions like diabetes and heart disease. It creates discomfort as our stomach expands against other organs, and it affects our quality of sleep.
Here are some tips:
· Chew more bites, taking your time to enjoy the flavors when you portion your meals.
· serve yourself on a smaller plate to control those portions.
· Make sure to stop eating the moment you are full that is your body telling you, thanks but no more, please... “I am done!”
· HIGHLY recommend following the healthy guidelines from the US Department of Agriculture and their recommendations, and recording or journaling your eating habits, so you put on paper or in your device a record of how you perform at your eating habits eventually bringing better implementation.
4. Alcohol Consumption
The CDC Center for Disease Control and Prevention says that alcohol consumption can lead to the following: Organ damage, to the liver, pancreas, heart, brain, and nervous system. It can Increase the risk of developing cancer, including breast, bowel, liver, mouth, throat, and esophageal cancers. Also, can make your body more susceptible to disease as it weakens your immune system. I contribute to mental health disorders like depression and anxiety, can cause high blood pressure which increases the risk of heart attack and stroke and weakens the heart muscle causing heart failure. With all that How do I feel better about myself without that glass of wine? Think of all the damages it can cause and grab your glass of water it is doing you much better. Moreover, the myth of the daily red glass of wine? It is a myth. We are trying to get the antioxidants that are in the wine right? Well, those same antioxidants can be found in blueberries, cranberries, and peanuts.
5. Get Plenty of Sleep
The National Center on Sleep Disorders Research (NCSDR) shows in their studies that lack of sleep causes higher levels of the hormones that control hunger, including leptin and ghrelin, inside your body. It Decreased the ability to respond to insulin, also Increases consumption of food, especially fatty, sweet, and salty foods, and thus decreased physical activity.
MAKE SLEEP A PRIORITY!! Stop excusing on ALL the things you have to do. Ultiamtely, you are less productive when you are overtired.
With all of these said I would like to invite you to feel better than ever at the end of the holiday season and the beginning of the new year by:
Walking more, drinking more water, eating in moderation, avoiding alcohol, and sleeping more.
Give yourself the gift of health and let me know how you do!
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