No matter how busy our lives get, it is important to understand that our body is a vessel that allows us to do many things. We need to take care of our bodies if we want to continue to live out these hectic lifestyles. Here are some easy and effective ways to ensure our bodies are kept happy, well-nourished and well taken care of.
- Don’t Drink Sugar Calories
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Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way that it does for solid food. Therefore, when you drink soda, you end up eating more total calories because to your brain, the drink was calorie-free. Sugary drinks are strongly associated with obesity, type two diabetes, heart disease and many other health problems. Instead of reaching for some juice or pop, try drinking water instead. Flavored water can be a great alternative while also remaining sugar-free and low in calorie count.
- Avoid Processed Junk Food
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Ever wonder why even after you eat a bag of chips, your hunger is right where it was before? Well this is because they’re usually low in fiber, protein and micronutrients but high in unhealthy ingredients like added sugar and refined grains. So really, you are just eating empty calories. Junk food has been engineered to trick your brain’s pleasure points making you crave the food without any satiety in the end. Instead, eat whole foods such as fruits and vegetables or whole grains like brown rice or sprouted breads.
- Get Enough Sleep
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This may seem like an impossible task for a student but the ultimate need for our body is rest. If our phones need to be left on charge every night, why do we think our body’s don’t? Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. What’s more is that poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89 percent and 55 percent increased risk of obesity for children and adults, respectively.
- Vitamin D3
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Did you know that over half of the Canadian population lacks vitamin D? Being up North, we’re exposed to the sun significantly less compared to other countries. Vitamin D is crucial in keeping up a positive mind set, healthy eating patterns, mood swings and avoiding seasonal depression (yes, it’s a real thing). Taking vitamin D3 supplements can help elevate your vitamin D levels and leave you feeling much more energetic.
- Social Relationships
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Take care of the people in your life. Instead of isolating yourself when things get tough, try to spend time with others. We are social creatures; we need to feel comfort and support from other people in order to feel better about ourselves. Social relationships are incredibly important not only for your mental well-being but also for your physical health. When we spend time around those who we love and care for, our brain releases our happiness hormone called dopamine which gives a sense of pleasure. Dopamine is very important in ensuring a happy and fulfilled lifestyle.
- Cardio
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Your heart is probably one of the most important organs in your body. Cardio is a great way to keep your heart health in shape while also getting your blood flow going. Increased blood flow helps you feel more energized and think clearly. Doing any form of cardio for 15-20 minutes a day can make a big difference on your long term health, even if this just means meeting your 10k steps for the day. Get up and get moving!
The bottom line is that a few simple steps can go a long way towards improving your diet and wellness. Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep and social relationships are also important. With the tips above, it’s easy to get your body feeling great every day. Always remember, this is the only body we were given and we need to take care of it if we wish to live long and happy lives.