Many of us are busy. We don't exactly have the time for health and fitness. Actually, there are some ways to be healthy without doing much. Here are 3 ways you can be healthy and still have as long as you need for work.
Stress
Being healthy, can actually boost productivity and lower stress levels. This can help you work even more! There are many short things you can do to help.
1 & 2. Less is more - Take a break & Be Active
Remembering that less is more can benefit you so much more. Instead of doing 30-60 minute workout sessions, do a 10 minute exercise, or just walk around your building for 5 minutes. Just being able to stand up in between work can really help. You don't need to do much to do it and it helps you work.
And did you know that the 4th leading global risk factor, is immobilization, or physical inactivity. It is very common, but we can solve this by taking a 5 minute breather to walk around even just your couch. And 3.2 million of the deaths, yearly, is caused by physical inactivity. But just low-intensity workouts can help so much more than you think.
It reduces your risk of Cancer, Osteoporosis, Cardiovascular Disease, and early mortality. 92 thousand patients of breast and colon cancer, yearly, are linked to the lack of exercise and movement. In addition to this, your risk of developing Cardiovascular Disease get doubled, by just sitting down 8 hours per day. Moreover, The Mayo Clinic, a respectable site, illustrates that, “People who spend a lot of time sitting have a higher risk of osteoporosis than do those who are more active.” And many other studies have shown this, for instance, the Cleveland Clinic, The International Osteoporosis Foundation, and Dr. Joseph Mercola created a video explaining this. Lastly, sitting for an hour is the equivalent to eliminating around 22 minutes of your life.
But it also improves your blood circulation, supports bone health, enhances brain power, supports diabetes, increases energy, increases focus and productivity, supports cardiac health, boosts metabolism, improves your mental state, it tones your muscles, aids in pain relief, and improves posture.
If you want me to go into more detail about all of them, I will post a new blog with them further explained.
But for now, let's focus of productivity, 71% of employees felt more focused and were able to concentrate better when cutting down an hour of sitting. And a study has found that just 5-10 minutes of physical activity increases your focus.
3. The Right Food 4 U
Food: "any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth." In short, food is important. And choosing the right food can be beneficial in many ways, including stress-related.
Certain foods can set negative triggers for your body. An example of this is shown in the hormones' reactions. It can release adrenaline, noradrenaline and cortisol in the adrenal gland. The adrenal gland is located in the interior surface of the kidney. These foods can also cause a high blood pressure, an unusually fast heart beat, or a high amount of sugar in one's blood.
But worrying too much about food can hurt, as well. Some ways to keep you less cautious about food but still understand its importance are by, reading an article about 4 easy and foods to eat, and by following these easy tips.
If you want to check out the other blog post, here's the link to Food 4 U!
But here are some simple tips to remember:
For a quick stress-reliever, it's okay to consume simple carbs, occasionally. Don't make this a habit, it can lead to making things worse. Some simple carbs are sweets and pop/soda. They get digested quickly, leading to a short range of serotonin, keeping us happier and less stressed.
For a healthier, longer-lasting alternative, complex carbs are the way to go! Even though all carbs cause a trigger to the brain to produce more serotonin, complex carbs can keep them for longer periods of time. This chemical is given in larger rations since they take more time to digest. Some healthy complex carbs are whole grain bread, pasta, and breakfast cereals. These foods can keep you balanced by keeping your blood sugar levels steady.
Eat oranges, broccoli and raw guavas. Vitamin C is what those foods are rich in. And many studies have shown that have a burst of vitamin c before a stressful task or day, can help you relieve the stress. Some cases have depicted that the Vitamin C relieves high stress hormone levels. In addition to this, an experiment resulted in the claim that Vitamin C lowers blood pressure.
Fish. Fish contains very joy-filling omega 3 acids. They are mostly found in salmon and tuna, fatty fishes. These acids can prevent high amounts of stress hormones. It can also protect one from cardiac disease, depression, and premenstrual syndrome, commonly known as PMS.
Using these easy tips, being healthy can go rapidly. So in conclusion, make sure to take breaks, exercise frequently, and eat healthily.