Good Lifestyle

A healthy life is a marathon, not a sprint. But sometimes we make things more difficult than it should be. You don't need a ton of painful efforts - or months of a radical lifestyle treatment - to seriously improve your health. Simple lifestyles changes a few minutes a week can make a huge difference in your appearance. Ten scientifically proven habits can transform your health into 30 days or less.

"If you are going to get a healthy habit for 30 days, my best advice is to start making regular walks," explains Caroline Grainger, a certified personal trainer in Fitnessrainer.com . "Even 20 or 30 minutes of walking at a regular rate, if you do it every day, can lead to serious improvements in your cardiovascular health, your metabolism, your mood and your energy levels. It is not Only because of the exercise itself, but also to go out and spend time in nature or around people while you do it. ""

"Having six to eight hours of sleep every night, especially at the same time every night, is associated with all kinds of positive advantages for health, including mood improvement, cognition and levels of energy, as well as risks of long -term illness, "explains Catherine Rall, a dietitian registered with Happy v . "The key here is to get up at the same time every day, even on weekends. If you can keep this part of the habit, going to bed tends to take care of itself."

"Some studies have shown that 30 minutes of laughter once a week for about a month can improve your general well-being, even if you do not feel regular joy and happiness," said Dr. Jonathan Fisher , cardiologist of the Noant Health Heart & Vascular Institute in Huntersville, Caroline du Nord. "It's just practice; it releases chemicals in your blood - laserotonin, which is happy hormone, and dopamine, which is the excitement hormone. When you laugh, you activate the parasympathetic nervous system, which has a soothing effect. And very interesting, laughter affects our immune system. "

"Fiber intake can improve health in 30 days or less by supporting natural detoxification and absorption of nutrients," explains Emily Maus, RD, founder of Living well dietitian . "I recommend adding a supplement Vegetables, nuts, whole seeds and seeds to increase the fiber content. Evidence shows that diet with adequate fibers can reduce the probability of developing diabetes, heart disease and cancer. "Experts recommend consuming at least 25 to 30 grams of fiber per day.

"Staying well hydrated does so many good things for your system," said Rall. "This stimulates your metabolism, helps your body eliminate waste, helps effectively regulate your body temperature and can even help you suffer from joint pain by providing additional lubrication to your joints." She advises to keep the water at hand and sip throughout the day. According to the Harvard Medical School, most people have to drink four to six cups of ordinary water per day.

Studies have shown that the transition to the Mediterranean diet - a diet based on plants that emphasizes fruits and vegetables, healthy fats such as salmon and olive oil, and whole grains, while Laying transformed food and refined cereals - can reduce your bad cholesterol, increase your good cholesterol, reduce inflammation and reduce your risk of chronic disease shortly after.

Studies suggest that regular gratitude practice - considering what we have and are grateful - can reduce stress, improve mood and sleep, reduce symptoms of anxiety and depression and improve relationships. What is the best way? Experts recommend doing a daily meditation practice that incorporates gratitude or writing a daily "gratitude list".

Experts recommend that you only get 10% of your daily calories in sugar, consuming less than 13.3 grams per day. "An excess of sugar consumption (more than 30 grams / day) can cause weight gain, diabetes and heart disease," said Dr J.B. Kirby , a practitioner prepared for doctorate. Excess sugar also has an impact on the rewards of our brain, making us want more sugar. "Reducing sugar can facilitate chronic inflammation, a risk factor for disease. AE0FCC31AE342FD3A1346EBB1F342FCB

Drinking regularly excess quantities of alcohol can harm your health in a myriad manner, the increase in your risk of six types of cancer to increase triglycerides (a type of fat in the blood), which increases bad cholesterol and the reduction of good cholesterol. To protect your health, drink only in moderation, which means no more than two glasses per day for men or one drink per day for women. And experts say that leaving alcohol can completely improve your liver health, digestion, sleep and weight in a few weeks.

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"Any exercise is better than nothing," says Kirby. "Aim for 30 minutes a day. This can be divided into three 10 -minute sessions, and you will decrease your risk by more than 30 common chronic conditions such as breast cancer, high cholesterol, bone fractures, heart disease, the Erectile, depression and anxiety dysfunction - while only name a few. "