10 tips for a healthier life.

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  1. Drink more water. Most of us don’t drink enough water. Water is essential for our body to function. Do you know over 65% of our body is made up of water? Water is needed to carry out our body functions, remove waste and carry nutrients and oxygen around our body. Since we lose water every day through urine, perspiration and breathing, we need to replenish our water intake.The amount of water we need is dependent on various factors such as the humidity, our activity, and our weight, but generally we need 3 liters. Since food intake contributes about 25% of our intake, that means we need to drink about 2.0-3.0 liters of water, or about 8-10 glasses.
  2. Get enough sleep.Many of us try to sleep as little as possible. There are so many things that seem more interesting or important than getting a few more hours of sleep, but just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, and even your weight. No other activity delivers so many benefits with so little effort.
  3. Exercise. Not just a few times a week, but every day. Research has shown that exercising daily improves our health, including increased  life span and lowering  risk of diseases. Increase activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift.
  4. Eat more fruits and vegetables. Fruits are full of vitamins and minerals. Taking in synthetic supplements is not the same as consuming the foods directly from nature.Like fruits, vegetables are important for our well being. Experts suggest that we should have 10 servings of fruits/vegetables, and unfortunately most people don’t even have at least 5 servings. Fruits and vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants are good because they remove free radicals in our body that damage our cells.
  5. Cut down on processed food. Processed foods are not good because:  most nutritional value is lost and the preservatives added are bad for our health. Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods are anything that are not in their raw form. In general, most of the food in supermarket are processed – the more the ingredients on the label the more processed they are. Watch out for those with salt/sugar as the first 5 ingredients and go for natural foods as much as possible.
  6. Journal out negative thoughts. One great way to purge negativity from within is to do brain dumping exercises whenever you feel frustrated.  Don’t keep these thoughts pent up inside of you, it’s not healthy.
  7. Breathe!Oxygen is a vital source of life. You may know how to breathe, but are you breathing properly? Most of us don’t breathe properly – we take only shallow breathes and breathe to 1/3 of our lung capacity. Athletes are coached proper breathing techniques to get their best performance. A full breath is one where your lungs are completely filled, your abdomen expands and there’s minimum movement in your shoulders.
  8. Go organic. Organic foods are foods produced without “synthetic inputs such as pesticides and chemical fertilizers, do not contain genetically modified organisms, and are not processed using irradiation, industrial solvents, or chemical food additives”. The organic movement is slowly catching on, with more supermarkets, offering organic options. Organic food tends to cost more, but  would you rather save some money and feed your body with pesticides or pay a few extra euros for a cleaner, healthier body.
  9. Cut out soda,caffeine and alcohol. Drinks with caffeine are diuretic – meaning they speed up the rate of urine production. Hence, these drinks do not contribute to your 8 glasses of water/day requirement – they actually take away from it. Ditch your soda and go for plain water or fresh fruit juices instead . Like caffeine, alcohol is a diuretic. Not only that, alcohol is repeatedly proven to have negative effects or our body, impacting the proper functioning of our brain, liver, lungs, and other major organs.
  10. Stop smoking if you haven't already. It has been extensively proven that smoking is detrimental to our health,  severely increasing the risk of lung cancer, kidney cancer, esophageal cancer. Bottom line, if you’re a smoker, quit for better health of not just yourself, but also your family and friends. If you don’t smoke, stay that way and don’t start.