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11 Actions You Can Take Today That Will Drastically Improve Your Health

11 Actions You Can Take Today That Will Drastically Improve Your Health

You’re lying in bed. Your stomach aches. Your body is done. Why’d you overeat… again? Here comes the verbal beating: “You always do this!”  “You shouldn’t have eaten that!”  “You’re fat!”

You believe that tomorrow will be different; tomorrow you will exercise, eat healthy, and start that new diet… but really, why will tomorrow be any different?

no matter how slow you go

    Health Matters

    Here’s the simple reality: Your health matters, and the choices you make today have a
    massive impact on your quality of life. The situation is black-and-white. If you are healthy you will:

    • have more energy
    • increase your focus
    • increase your self-esteem
    • sleep better
    • live longer
    • look better
    • feel better
    • be happier
    • Improve your sex life (someone needed to say it!)

    Yet, with all of this staring you in the face, you still choose to eat that donut… Why?

    Invest the Time to be healthy

    Being healthy isn’t easy; In fact, it’s quite difficult. If you head to the store and pick up a snack at random, odds are it won’t be healthy. In all honestly most store-bought foods aren’t healthy in general, and most of the items you’ll find at restaurants aren’t healthy either.

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    I have news for you: a diet soda isn’t healthy, a low fat cookie isn’t healthy, and skipping a meal doesn’t mean you’re dieting—it means you’re starving your body of nutrients.

    We live in a society that has confused health with “low calorie”. I can go eat a bag of chips at under 200 calories and call it lunch… Does that mean I’m healthy? Please say no…

    Make the Decision to be Healthy

    Here is the key quality you must do to become healthy: you must decide to be healthy.

    It almost sounds ridiculous,  but it’s not.  It’s very easy to be deceived and get distracted, but if we want to be healthy, we must commit 100 percent to doing so. Once we decide to be healthy, then we can start putting in the necessary time and effort to live a healthy lifestyle.

    If you don’t commit, it won’t happen—plain and simple.

    10 Simple Actions That Will Drastically Improve Your Health

    As you run through the list below you will understand why you must “commit”. There will be cases in the list below where you will want to come up with excuses:

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    “I don’t have time.”
    “I don’t know how.”
    “It costs too much.”

    It’s your choice—you can be healthy and drastically improve the quality of your life, or you can be unhealthy and decrease the quality of your life.

    1. Cook With Olive Oil

    Olive oil has extremely healthy fats, and it provides us with nutrients that help our bodies function. Replace butter, vegetable oil, and “zero calorie” cooking sprays with olive oil.

    2. Sleep 8 hours

    This one is critical! Sleeping 8 hours a night leaves us energized and ready to take on the day. When we get less than 8 hours of rest, we lose focus and are inefficient.

    If you’ve had enough sleep, you will find that you’re able to get substantially more done in less time. Those hours you “saved” by sleeping for only 5 hours are eaten up by the massive fatigue that sets in as the day goes on.

    3. Always Pack a Healthy Snack

    Guess what’s going to happen throughout the day? You’re going to get hungry.

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    When you get hungry, you will naturally reach for whatever happens to be around. By always having a healthy snack prepared, you are setting yourself up for success. I pack an apple, raisins, and almonds in a bag every day to have with me wherever I go.

    4. Add Fruit To Your Cereal

    Purchase some raisins, blueberries, bananas or oranges. When you make some cereal in the morning, dice up the fruit and add it to the bowl—it’s easy to do, and your body will love you for it.

    5. Eat The Vegetables

    Always eat your vegetables. “Not liking vegetables” is the equivalent of saying “I don’t like people”—it’s a massive generalization. There are a vast array of vegetables, so keep on trying different ones until you figure out which ones you like. Once you have that figured out, be sure to eat them with every meal.

    6. Walk, Run or Ride a Bike

    The next time you want to go somewhere, leave your car keys at home. Take a walk, a run, or pull out the bike— in addition to being healthy, it feels great to get outside and be active.

    7. Cook at Home

    When you cook at home you have 100 percent control of both portion size, and what goes into the food itself. When you go to a restaurant, you have minimal control of what goes into the food, and they choose your portion size for you. Cooking at home is healthier, period.

    8. Eat a Full Breakfast

    When we wake up, our bodies have gone a very long time with out any food, and even if you aren’t hungry, your body still need nourishment. By eating a good, solid breakfast you jump start your metabolism.

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    In addition, eating a delicious, healthy breakfast will do you a world of good. You’ll accelerate your metabolism, and you get to eat a delicious and healthy meal—win-win!

    9. Drink Water All the Time

    The average person needs to drink 64 ounces of water a day, but unfortunately most people walk around dehydrated every day. Since we do this so often we become used to it and believe that our dehydrated state is normal. I recommend purchasing a water container and carrying it with you everywhere you go.

    10. Make A Smoothie

    Smoothies are awesome! Pick 2 or 3 of your favorite fruits, add ice and protein powder and BAM— you have a crazy-healthy snack. These are easy to make, and so good for you.

    11.Make Health a Priority in Your Life

    If you are going to be healthy, then you must make your well-being a top priority in your life. Commit to being healthy, and then stop at nothing to make it happen.

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    How to Keep Yourself Awake at Work Without Caffeine

    How to Keep Yourself Awake at Work Without Caffeine

    Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

    But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

    Sight – Visual Stimulation

    The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

    1. Maximize your exposure to light.

    Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

    Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

    2. Exercise your eyes (or give them a break).

    Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

    Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

    Take regular breaks with deliberate blinking and looking out into the distance.

    3. Take note of your environment.

    Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

    By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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    Hearing – Auditory Stimulation

    What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

    4. Engage in conversation.

    Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

    Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

    Learn how to practice better listening from this guide:

    Why Listen to Reply Instead of Understand Is the Key to Failure

    5. Listen to upbeat music.

    Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

    Sing, whistle, and hum along if you can. Plug in the earphones if you must.

    Smell – Olfactory Stimulation

    If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

    6. Work your nose.

    Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

    If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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    Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

    Taste – Gustatory Stimulation

    If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

    7. Have a good breakfast.

    Start off with the most important meal of the day.

    Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

    Nix the heavy stuff like sausages, greasy eggs or pancakes.

    Need some breakfasts inspirations? Check out these ideas:

    20 Healthy Breakfast Choices That Will Save You Time

    8. Drink lots of water.

    Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

    So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

    How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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    Think that you’ve been drinking too little water? Try these friendly reminders:

    3 Best Apps To Help You Drink Much More Water

    9. Eat energy-boosting snacks.

    Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

    Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

    Here you can find some healthy snack ideas:

    25 Healthy Snack Recipes To Make Your Workday More Productive

    Touch – Tactile Stimulation

    Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

    10. Splash cold water on your face.

    Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

    This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

    5 Surprising Benefits of Cold Showers

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    11. Use acupressure.

    Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

    Watch this video to learn about the acupressure points you can try:

    12. Get moving.

    Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

    And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

    You can also try some simple stretches and exercises at your desk:

    Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

    Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

    Featured photo credit: Pexels via pexels.com

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