Taking care of your health may be the most important thing you can do in your life. It’s when you lose your health that you realize how essential it is.
Eat “healthy” more often – “Healthy eating” does not mean making sure that you have washed your fresh food carefully. It means paying more attention to what is healthy and good for you and less attention to what is not. It means choosing more foods that come in their natural, whole, unprocessed form and less on foods that are processed with additives, preservatives, and other ingredients we don’t need.
More fruits and vegetables, aim to eat a fruit or vegetable at every meal and snack.
Whole grains,in addition to whole wheat and brown rice, try other grains such as spelled or quinoa.
Vegetables, nuts, and seeds – adding more of these foods to your diet can be a great choice as a snack or to replace meat on de-free meal days, as they contain heart-healthy protein and fats.
Calorie-free beverages ,drink more water. With the exception of milk, it is not recommended to drink your calories.
Less added salt and sugar – check the label and avoid these and other additives.
Fewer processed foods – whenever possible, eat fewer foods that have a whole list of ingredients with words you can’t pronounce!
Eat healthy most of the time, but leave room for other foods – This is where the “80-20” guide comes in. An important part of taking a healthy approach to food is eliminating strict rules, forbidden foods, and guilt. Have a program where you eat healthy foods most of the time (aim for 80%) and allow yourself special treats about 20% of the time. Here are some ways to apply the 80-20 guide:
80-20 day program – in a regular seven-day week, one day may involve special treats, perhaps eating nachos with friends at a restaurant or a piece of birthday cake at an office party.
Meal-by-meal program of the 80-20 – if you eat three meals a day (21 meals a week) – aim to follow your plan for 16 or 17 meals. You can deviate “a little” from your ideal program for four or five meals.
80-20 snack program – if you eat two snacks a day (14 snacks a week), plan healthy choices for 11 or 12 of them, such as fruit, nuts, cheese sticks, or low-fat yogurt. Two to three times a week, indulge in cookies, ice cream, or another of your favorite treats.
To stay hydrated, drink 6 to 9 glasses of water outside of meals. Yet we spend 60% of our waking time at work! Thanks to its various solutions in companies, Chateaud’eau thinks above all about your well-being by offering you the possibility to hydrate yourself properly throughout the day.
Hydrating promotes the proper functioning of the brain and mood:
The water contained in the brain (85%) allows it to function better. A state of dehydration can therefore impact cognitive functions and mood. These mood changes are characterized by fatigue, anger, tension, memory loss, or depression. Therefore, in order to have a properly functioning brain and to be in a good mood, you need to drink a lot of water.
Hydrate to regulate your body temperature:
The normal temperature of a human being is about 37°C, with slight variations during the day depending on activity. Water helps maintain a constant temperature inside the body. It plays a major role, especially in the case of fever, because it is present in the sweat secreted to lower the body temperature. This essential element keeps our body moist, which is essential for the majority of our organs, especially the lungs, which must have a high level of humidity to be well oxygenated. Water, therefore, has a fundamental role: to eliminate superfluous heat in our organism.
To hydrate to eliminate toxins from the body :
Our body is always exposed to our environment’s toxins. The kidneys are used to sort these wastes in the blood and the bladder contains these wastes. To eliminate them, they must be drained out of the body.
Beware of dehydration :
Dehydration estimated at 2% is enough to impair our functions and performance. To be in good health we must drink regularly and in small quantities without waiting for a sensation of thirst because it is a symptom of dehydration. There is a fatal risk for a severely dehydrated person estimated at about 10% water loss.
Breathing, this action so simple that you perform it continuously, without even thinking about it, is actually a key to manage many situations: To combat stress or anxiety, to get back on your feet when you feel a little lost in the daily flow, to cope with a strong emotion…
The Power of Breathing :
For your body…
Taking the time to breathe better will help you relax your muscles (especially those of the neck and shoulders) and allow better oxygenation of your blood and organs. A complete and deep breath also has as benefits a decrease in blood pressure and a strengthening of the immune system.
For your mind
Breathing deeply means taking the time to relax. It means listening to one’s body and thereby regaining one’s calm. This good breathing sends a kind of “all is well, there is no imminent danger” message to your body, and to your brain. This has the direct effect of reducing your stress. Breathing is also an excellent way to regulate your emotions: how many times has a deep breath helped you to calm your anxiety?
From chest to belly breathing
In full action, under the effect of stress, or simply by habit, it is possible that you breathe only with the top of your bust: this is the thoracic breathing. You breathe in, the air enters your lungs but stays high enough. Maybe you even tuck your belly in and raise your shoulders. In this configuration, the air comes out quite quickly without having reached the bottom of your lungs and without having delivered all its oxygen. This is even more true if your breathing is fast or jerky.
On the contrary, for ventral (also called abdominal) breathing, you have to bring the inhaled air down to the lowest point, starting by “filling” your belly, then only the middle and top of your lungs. You exhale by blowing all the air from the top of your lungs to the bottom as well. This type of breathing takes a little more time but brings you more oxygen and relaxation because of the slow movement. It requires you to focus your attention on your breathing and to become aware of your body’s mechanisms.
Why do we have to move?
Being physically active and staying seated or lying down for a shorter period of time is a great way to improve quality of life, sleep and, in the long term, reduce the risk of disease.
Moving maintains the body
Regular physical activity improves physical fitness. Physical fitness includes physical qualities such as endurance, strength, speed, flexibility, and balance. A good physical condition makes it possible to carry out the activities of daily life without excessive tiredness and is necessary for the practice of a sport.
Practicing a regular physical activity allows :
To improve endurance, in order to carry out activities in daily life or during leisure time without being out of breath. Maintain muscular strength, flexibility, balance, coordination, and tone, which facilitates movement in everyday life, helps prevent falls, and helps maintain greater independence as we age. Improve bone health, which contributes to the growth of children and reduces the risk of fractures in the elderly. Increase resistance to effort, so that you can carry out the activities of daily living or leisure activities without feeling muscle pain.
Moving helps you feel good
Daily physical activity has a beneficial effect on well-being and quality of life. In addition, physical activity has a direct effect on sleep by increasing its quantity and quality. These positive effects on sleep appear right from the start and are maintained with regular practice.
Moving preserves health
Daily physical activity has long-term health benefits. It reduces the risk of developing certain diseases (cardiovascular disease, high blood pressure, cancer, type 2 diabetes, osteoporosis, etc.). In adults, it also reduces certain effects related to aging.
Moving around helps fight sedentary lifestyles.
Moving around is also a way to limit sedentary lifestyles and their deleterious effects on health. Sedentary living refers to situations spent sitting or lying down (outside of sleeping and eating), in which body movements are reduced to a minimum.
We know today that it is not good for your health to sit too long, even if you are otherwise physically active. This is why it is recommended to be physically active and to remain seated or lying down for a shorter period of time.
If eating is a vital act, so is sleeping. Indeed, sleep allows our body to recover both mentally and physically. Moreover, our immune system takes advantage of our sleep time to reboot itself. Why take care of your sleep in concrete terms? Rediscover the beneficial effects of sleep on health.
Sleeping well helps preserve your heart
Sleep is important because a lack of regular sleep can have health consequences. Serious problems can occur, including heart disease. Sleeping allows you to put your body, and therefore your cardiovascular system, to rest. Without a good night’s sleep, the heart and arteries are constantly under stress. Heart disease (heart attack, high blood pressure, or stroke) is more likely to occur in people who do not sleep regularly enough.
Sleep helps limit the development of diabetes
Poor sleep increases the risk of diabetes, overweight, and obesity. Sleep allows fat cells to secrete a hormone that puts the feeling of hunger on hold. Poor sleep will therefore have the opposite effect and stimulate the appetite. Weight gain can then be directly related to lack of sleep. Another consequence of a lack of sleep on health: the carbohydrate metabolism is disturbed and thus promotes the appearance of diabetes (or reinforces its state if it already exists).
Maintaining your brain with a good night’s sleep
Strengthening memory is one of the health benefits of sleep. Our brain uses this time to organize and store new knowledge acquired during the day. Sleep thus contributes to brain development and maturity.
Another important consequence of sleep on the brain is that it is thanks to a good night’s sleep that we can mobilize all our cognitive abilities.
Sleep to protect against overwork and depression
Poor sleep can lead to overwork or even depression. Sleeping less tiresome, both physically and psychologically, and thus impacts morale: it is then more difficult to think positively. In addition, lack of sleep promotes mood disorders. These disorders can have a negative effect on one’s social, family, and professional life.
Sleeping well is therefore essential for good health and a good start to the day. Sleep also makes you look good and gives you a brighter complexion. Finally, being in good shape also makes it possible to practice physical activity and thus ensure that you stay in good health.
Keep a healthy social life
The human being is naturally social. It is inscribed in his history, in his genes. However, studies show that in recent years, people in industrialized countries have been feeling more alone than in the past. In England, for example, 10% of people often feel lonely, a third think that at least one person around them is very lonely, and half of the population considers that people are increasingly socially isolated in general.
New technologies, especially the Internet, are taking up more and more space in our lives. For some people, Facebook and Twitter are even replacing real social life. So what is the concrete consequence on the quality of life? One might think that it is simply sadder. Previous work had even suspected earlier mortality of people who are socially alone.
Researchers at Brigham Young University in the United States decided to test the hypothesis by conducting a meta-analysis (statistical analysis of the combination of several studies), involving 148 studies, and a total number of 308,849 people, followed on average for 7.5 years. The parameters taken into account are as diverse as health before, during, and after the study, follow-up, and duration of social relations, causes of death if applicable, etc.
Being alone or smoking 15 cigarettes a day is the same thing.
The conclusions of this work:
relationships with friends, family, neighbors or colleagues strongly favor the chances of survival (50%). Thus, a lack of social contact would be equivalent to smoking 15 cigarettes a day or being an alcoholic. It would be even worse than not practicing any sport, and it would be twice as bad as being obese.
The general effect remains the same, regardless of age, sex, previous health, and cause of death. This is not only the case for the elderly, who are often neglected and do not receive any visits.
It makes one think…
Moreover, these effects may be underestimated, as the available data did not provide any details on the quality of the relationships. If, in addition to having contact with one’s family and friends, the quality of these contacts is very good, it is more than likely that this will generate even more benefits than those reported here.
Although no studies to date have been able to clearly establish the biological reasons for this phenomenon, it is safe to assume that stress or boredom may be involved. In addition, people tend to become more aware of risk behaviors when they have responsibilities to those around them, leading them to take better care of themselves. Thus, physicians should now take this into account and encourage the people concerned to change their lifestyle, to meet and interact with people.