Live a healthy life with these 10 Simple Steps
Step 1: Drink enough water
Signs of not drinking enough water include hunger, tiredness, sore eyes and dry mouth, and decreased mental function, including lousy mood and poor concentration.
To calculate the amount of water you should drink each day, take your body weight in pounds, and divide it in half. It would help if you drank this in ounces every day. For case, a 150-pound woman needs to drink about 75 ounces of water a day.
If you live in a hot room or Exercise regularly (i.e., sweat a lot), this number increases. A 150-pound woman who lives in a warm climate with an active lifestyle can drink anywhere from 80 to 150 ounces of water, depending on the day.
Step 2: I am eating healthy
Experts often recommend eating lean proteins, healthy fats, and whole grains and avoiding processed foods high in sodium and sugar.
Studies have exposed that overeating and or incorrectly can damage your brain and affect your mood and memory.
Step 3: Don’t Overeat Use as many calories as you consume
The number of calories you need each day to be contingent on your age, gender, height, and physical activity.
Example: A moderately active person 19-30 years old should try to consume 2000 calories a day. Moderate activities include around 1.5 to 3 miles per day (at a speed of 3 to 4 miles per hour), as well as daily activities.
Step 4: Play sports regularly
Studies have shown that Exercise reorganizes the brain and makes it more resistant to stress. [Exercise has also been shown to recover memory and thinking skills. If you can think clearly and are less prone to anxiety, you are less likely to feel drained.
Experts recommend getting at least 160 minutes of moderate physical activity (walking) or 75 minutes of vigorous physical exercise (running, cardio classes) each week. You can also combine both. 30 minutes a day is the most popular recommendation.
If you have a hard time finding time to schedule regular workouts, do your minutes in 10 or 20 minute intervals throughout the week. For example, one day, you could run for 10 minutes in the morning, 20 minutes at noon, and then 10 minutes after work.
Step 5: Think positive
Celebrate your daily successes, however small they may seem. Try to live in an instant and let go of your worries about the past or the future.
It is also essential to address concerns about other people. You cannot control it. Worrying about what other people might think or do will only leave you exhausted.
Step 6: Socialize
Make sure you leave home/work and that you are with people you like to hang out with. Meet with people who make you feel like you are the best version of you, support you, and have fun.
When we feel stressed and exhausted when you’re not staying with your friends, try to find time to speak to them over the phone or online. There are many ways to communicate beyond personal communication now, and many of them are free. So use them.
Step 7: Laugh and have fun
Go dancing, watch a comedy special, meet people who make you laugh, do what makes you happy! If you take the time to enjoy healthy life, you will feel refreshed and cannot feel exhausted.
Even if you’re not mood happy right now, force yourself to go out and do something that can improve your mood.
Step 8: Do things that interest you
Choose one or two hobbies that make you feel satisfied in healthy life. Learn a musical instrument or a second morphological; participate in a cooking class; Take an art or writing class at a local college.
Taking the time to develop your interests will make you feel more fulfilled in healthy life. If you wake up, work/go to school, come home, eat, and sleep; it’s no wonder you feel drained. Help you feel refreshed and inspired by learning new things.
Also Read: How to Self-Quarantine and Keep Safe
Step 9: Get enough sleep
The usual recommendation for sleeping during the night is 7 to 9 hours for adults and 8.5 to 9.5 hours for youths. However, a study that rated participants after 9 hours of sleep versus 7 hours of sleep found that even seven hours of sleep per night was not enough.
If you are feeling exhausted and sleepy all the time, increase the amount of sleep you sleep each night. Aim for 9 hours per night. If this is not possible, aim as close to 9 as possible.
Some researchers suggest planning your sleep according to the 90-minute cycle rule. While you sleep, you go through 5 phases, ranging from deep sleep to relatively awake sleep. You will touch more awake if you wake up while you are awake.
You can do this by deciding when to wake up and then counting in 90-minute increments to know when to go to sleep. For example, to wake up rested at 7 a.m., you would have to go to sleep at 10 p.m.
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Step 10: Have the right work-life balance
Studies have shown that a lack of work-life balance exhausts you and makes you less productive in the long run. Avoid burnout by reducing working hours and spending more time staying happy and healthy.
It is common for students and people with regular jobs to work well beyond full-time hours. It is wearing, but the worst part is that many employers and teachers encourage this behavior.
Many people seem to believe that exhaustion and lack of free time are signs that you are working harder. You may even have the best of purposes and think that you are working harder, but in the lengthy run, you will only become less productive.
If possible, ask your partner or somebody else to watch the children as you enter your room and calm down. Take a deep breath, meditate, or go for a quick jog. You may need to hire a sitter so you can go out and have a quiet night. When you don’t have time alone, and you have to watch your children, develop strategies to calm yourself down. If they all tell at the same time, ask them to line up to speak one at a time. Let them play a fun ready while you calm down
The most important thing is to distance physically from what you are doing and take a short break (this only causes more stress and headaches if you force yourself to continue!). I like to wash my face or have a cold drink when I need a break. If you can and want to take a more extended break, walks are always pleasant and will help you clear your head. However, when that is not possible, I always recommend listening to music or something that will energize you and keep you motivated. The most important thing is not to start anything new, as this will only distract you from the task that remains to do.
Also Read: How to Train Your Brain with Exercise
If you’re feeling frazzled at lunchtime, don’t feel guilty about taking a 30-minute rest. Studies have shown that napping can intensely improve your mental and fleshly alertness, as well as your productivity. Naptime is sufficient, even if you are resting and not falling asleep.
When choosing what to eat, think of food as fuel for your body. In its place of triumph for a bag of candy when you start to run out of energy around 3:00 p.m. (or when you run out of power), eat an apple and some almonds for a healthy life.
Spend time in green places. Studies have shown that walking/spending time in green spaces, such as parks or forests, decreases brain exhaustion, and improves mood more effectively than other areas.
Taking time to take care of physically is imperative. Write it on your list as an appointment or meeting. It may seem inconsistent, but even if you include your relaxation time, you can work more efficiently and relax better during your downtime.
Don’t feel guilty when you take care of yourself. They need to refresh regularly for a healthy life, just like your car needs oil tune-ups. Without these improvements, it will collapse. Therefore, everyone should get the attention they deserve.
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