7 tips for adopting a healthy lifestyle in practice

Everyday life is full of stress and it is possible to observe the negative impact that this causes in life and in health🇧🇷 One way to reduce the harmful effects on the body and mind is to seek improvements that actively contribute to well-being. Initially it may seem like a big challenge, however, small gestures can provide an improvement in the quality of life. Want to know how to adopt a healthier lifestyle in a practical way? Below, we find out together!

The nutrition doctor Nataniel Viuniskimember of the Council on Nutritional Affairs of the Herbalife Nutrition from Brazil, gave 7 tips to help adopt a healthier and, consequently, happier lifestyle.

drink more water

Water is the most important liquid for health, it keeps all body functions working properly, as the human body is made up of more than 70% water. In addition to helping the kidneys to eliminate impurities filtered by the bloodit also helps prevent constipation and helps the brain function properly.

And science proves it, see? A study published in The Lancet shows that an increase in the consumption of 1.5 liters of water daily has a positive effect on headaches in migraine sufferers. “The ideal is that each person consumes about 35 ml of water per kilogram of weight throughout the day, in addition to observing the color and odor of the urine. It is also worth including unsweetened juices and teas, but be sure to consume pure water”, says the doctor.

Have a sleep routine

O sleep it is one of the basic pillars of health and one of the most neglected. Sleeping and waking up at the same time makes the body in sync with the circadian cycle, which involves the release of hormones at different times of the day. This not only helps you sleep better, it also helps you have more energy and vitality for everyday activities.

If you are exhausted all the time, It’s possible that your internal biological clock is out of order.🇧🇷 Sleep problems haunt thousands of people around the world, according to a study carried out by Phillips🇧🇷 The survey surveyed 13,000 adults across 13 countries, 70% of whom reported more sleep challenges during the pandemic, and 60% say the pandemic period has directly affected their ability to sleep well.

Include plant proteins in the diet​

These foods do not contain high levels of cholesterol and are very good at maintaining or gaining lean mass. Furthermore, Plant proteins are more sustainable, therefore, are good for our health and the health of the planet. “Soy and protein combinations from quinoa, peas and rice offer practically the same benefits as meat, egg and milk protein when it comes to hypertrophy gains (muscle mass) when associated with resistance exercises because they have a good absorption”, explains the nutritionist.

Eat vegetables and fruits every day

Vegetables and fruits are very rich sources of vitamins and minerals that are important for the health and proper functioning of the body. They also help prevent a drop in immunity, keeping the body healthier.🇧🇷 In addition, these foods are rich in fibers that act in the smooth functioning of the intestine. “Consume five to seven servings of fruits and vegetables throughout the day’s meals”, guides Viuniski.

Do exercises

You can’t talk about health without talking about physical activity, whatever it may be. A sedentary lifestyle is a great enemy of the body and mind., so start seeing physical activity as a daily task, as well as eating, sleeping, bathing, among other daily activities. Also look for reasons to keep moving, such as taking the stairs instead of the elevator, or including small activities in the middle of your routine. The human body is prepared for this. So spend less time on the couch and get up from your desk more often. Even at home office it’s important to take breaks throughout the day to stretch the body.

Learn to balance stress

On a daily basis, we are faced with various problems, which sometimes have no solution within our reach. There are several situations that do not deserve our waste of energy and suffering. In these cases, try to be more practical in resolving conflicts and, little by little, your life ends up becoming uncomplicated as well. The doctor also suggests betting on psychological follow-up and meditation, prayer and practical and mental organization techniques.

Have fun!​

Make appointments with your friends from time to time and enjoy having a lot of laughs! Laughing releases serotonin and endorphins, substances that bring a feeling of well-being, pleasure and joy, therefore, it contributes to mental health, reducing the risk of depression. Health and happiness always go together, so having good company to share life with is essential.