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Easy and Healthy Ways to Reset your Body

We try our hardest every day to not only look great but also feel great. To do this, most people change their exercise and diet. But there are other things that apply to our overall health. Our mental, physical and emotional health are the most important factors in living a good and healthy life, but sometimes life itself gets in the way of doing so. In order to live a happy life, we have to take care of our bodies. Things such as work, social interactions, school and other obligations we face can interfere with our body’s natural mechanisms and functions. How can we fix or “reset” this disturbance? There are different ways we can help our bodies get back on track and feeling healthy again. Eating a healthy diet and implementing exercise into our routine may be the primary issues to our body’s health, but taking good care of our internal sleep clock, metabolism, and hormones are three contributing factors that are also essential to helping our bodies feel good. We’ve provided information on each and steps to help you “reset” your body.

Resetting your internal (circadian) sleep clock:

Getting enough sleep is an important and essential component to our health. When we have the right amount of sleep, at least 7 to 9 hours, our bodies are more able to function properly and adequately during everyday tasks. But things that can influence and disturb our body’s internal sleep clock include external factors (lighting, sunrise and sunset time, and temperature), internal factors (hormones, genetics, neurotransmitters), and our personal habits and behaviors (travels, insomnia, stress, social life and work). What do we mean by our internal sleep clock? Our sleep clock is a psychological mechanism that delivers cues to our body to sleep or wake up at certain times of the day or evening. This is also known as the Circadian Rhythm. When functioning normally, our body tends to become tired during the evening and awake during the day time. When our clock is out of sync, our body tends to feel “jetlagged” or deprived. You can also check out our articles on the health benefits of sleep and foods to help you sleep better.

How to reset your clock:

Manipulate lighting – Light exposure cues us when to wake up and when to fall asleep, so it is natural that we follow nature’s natural lighting. Manipulating light exposure, such as dimming your lights or brightening your room can help reset your sleep clock and normalize your circadian rhythm because your body will naturally adjust.

Fast and then normalize your meal times – Your diet and metabolism are important to resetting your clock as well. To normalize your sleeping schedule try to eat one meal in the afternoon and then fast until the next day. This will help your body get back on track. Also, check out our article on the health benefits of fasting.

Practice healthy sleep habits – Making a routine and being strict and consistent with yourself is important to helping you get back to a normal sleep schedule. This includes only taking naps for no more than 20-30 minutes, limiting caffeine, avoiding usage of electronics and watching TV before bed, and keeping your room dimly lit and cool.

Resetting your metabolism:

Your metabolism is another important factor to your overall health. As we grow older our metabolism begins to slow down, which causes us to gain and retain more weight. Losing fat becomes a bit more difficult. What we eat ultimately gets converted into energy so when we feed our body junk food, things high in unhealthy fats, and other things bad for our body we are harming our metabolism. You can also read our article on fast ways to kickstart your metabolism!

Get enough sleep – As we mentioned before, your sleep is very important. So make sure to get the recommended amount of sleep needed to help your body properly function.

Drink lots of water – Water is essential to our survival and overall health. It is recommended that you drink about eight 8-ounce glasses of water per day, which is about half a gallon of water.

Manage your stress – Stress management is essential to both a healthy mind and body. When your body is overwhelmed by stress, it reacts by releasing certain hormones known as epinephrine and cortisol in order to respond to this stress. You then tend to feel hungry even though you’re still burning calories because your body tries to compensate for this. Try finding ways to keep your stress levels at bay by doing activities that help ease your stress. You can also read our article on tips to reduce stress.

Eat foods that make you feel good – It’s a sign when your body screams at you “don’t feed this to us!” So listen to your body when you start to feel bloated, gassy or tired. Start eating foods that make you feel better and energize you instead of foods that make you feel groggy and lazy. You can read our article on the Top 10 mood boosting foods.

Avoid over exercising – We know that exercising is essentially good for you, but there is such a thing as exercising too much. Exercising too much and too intensely can lead to you slowing down your thyroid. Your thyroid is a gland that regulates your hormones and these hormones are what also affect your metabolism.

Resetting your hormones:

Your hormones are an important factor to how your body functions. Hormones are what control your emotions, your metabolic rate, and help trigger certain signals and cues to the brain, such as the fight or flight response, that ultimately allow you to function.

Cut down on sweets and starches – Too many can make your hormones go wild. Try cutting back to see how your body reacts and feels.

Reduce intake on grains, legumes, and high sugar fruits – Having too many carbs can cause problems with your metabolism, especially if you are insulin-resistant or your body is unable to break down certain carbs.

Eat more healthy fats – Healthy fats can help your body produce the needed hormones to break down foods and turn them into the energy that you need. It can also help suppress cravings.

Avoid inflammatory foods – These are foods such as processed foods, junk foods, and any highly sugary and gluten filled products that can harm your immune system and endocrine system.

Sleep more – It’s quite apparent that sleep is good for you since we all need it in order to function. But adequate sleep is beneficial in helping your hormones repair, restore, and heal by regenerating cells. Not enough sleep can lead to rapid aging of your body and brain.

Reduce intake of stimulants – Try cutting back on the caffeine. Coffee, energy drinks, sodas, and also tea or chocolate can interfere with your sleep, which your body needs in order to restore.

Cut out chemicals – Instead of using your normal products, try using products that are more natural or have the least chemicals in them. Chemicals can interfere with your hormonal functions.

Minimize usage of meds – Continuous exposure to medication, whether they are prescribed or over-the-counter drugs, can stress and throw your hormones into imbalance.

RELAX! Stress might be one of the most important factors related to your hormones. When your body is overwhelmed with stress it can cause your hormones to go off the charts. Find ways to unwind and blow off steam regularly such as yoga, stretching or meditating.

 

10 MORE Great and Easy Health Tips

  • Eat more fruit and vegetables that have high water content such as tomatoes,watermelons, kiwi and grapes.These foods contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.
  • Cut out the fried food and switch to baked. Fried foods are immersed in fat and oil which gets absorbed into the food itself and is retained even after it has been drained.
  • Try to set a meal pattern to help you to control what you eat and when you eat it. It is also better to have 5 small meals a day rather than just one or two huge meals. Having a small snack in the morning and afternoon stops you getting over hungry and then wolfing down an extra large portion at dinner time.
  • Is your energy lagging? Though it may be the last thing you feel like doing when you’re tired, exercise — even a brisk walk — can be more effective than a nap or cup of coffee at fighting fatigue.
  • To remove excess fat from soups, stews or sauces, drop in 3 or 4 ice cubes. The fat will congeal around them as they melt. You can then remove the fat and reheat if necessary to re-thicken.
  • Everyone knows that breakfast is the most important meal of the day, but still go without it. Breakfast is what gets the metabolism going and keep it going throughout the day. After sleeping all night, your body is no longer full so the best thing for it is food. Retain your focus and energy with a healthy and nutritious meal.
  • What door? What stairs? Any door, any stairs. When you get to the grocery store, the hardware store, or wherever you are going, let everybody else compete for the front parking spaces, while you park farther away. If you have to go up a couple of stories in a building, take the stairs, instead of an escalator or elevator. Every step in a day makes a positive contribution to your health. Unless you are disabled, there is no good reason to park close or use a people-mover. Get used to the back of the lot and the stairwell, and you’ll find yourself a lot closer to the front of the pack in terms of fitness.
  • Vigorous work-outs – when you’re breathing hard and sweating – help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
  • Preparing for sleep at night begins during the daytime. Engage in some sort of aerobic exercise such as brisk walking in the afternoon or early evening. Daily exercise is one of the best ways to improve the quality of sleep because it helps you fall asleep faster and longer. People who exercise spend a greater amount of time in stage three and four sleep, the most restorative and repairing stages of sleep.
  • Crummy weather? Take a mall walk. Check your mall to see if they offer a mall-walking program or early morning hours for walkers. If it doesn’t, you can still get there first thing in the morning — hours before the teens get out of bed — do a few laps, and then treat yourself to a skim milk latte. Invite a friend along, and agree to do one quick lap for some harder exercise, and then one moderate lap for a little bit of window shopping — then repeat, one fast lap/one relaxed, on the upper level.

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10 Great and Easy Health Tips

 

  • Start the day with a high-protein breakfast. High-protein foods fill you up, preserve your lean muscle tissue, and add fewer net calories to your diet, when compared to fats and carbohydrates. Try eggs, Greek yogurt, lean meat or cottage cheese.
  • Use breathing exercises to help tighten those stomach muscles. Breathe in air as strong as you can and tuck your stomach at the same time as much as you can. Hold it for a few seconds and then slowly let it out. Don’t let it out so fast that your belly flops out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.
  • Swimming is one of the best exercises for cardio fitness and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.
  • Dance, dance, dance. There is nothing like some good music to lift your energy levels and get you moving. Turn on your favorite tunes and boogie away.
  • If you have a job where you are sat down most of the day, make sure you stand up and stretch every half hour or so. Many of today’s jobs are in front of a computer where you will tend to hunch up and create neck and shoulder strain.
  • Don’t follow the crowd. Find an exercise routine that suits you and your lifestyle. If you love the outdoors try running rather than joining the gym where you will be shut in. You need to find something you enjoy to keep your motivation high.
  • If you are feeling particularly tired and your body tells you it has had enough, stop and take a break. If you continue to push yourself when you are exhausted you will only end up with an injury or become ill.
  • Find yourself an exercise buddy. This could be a friend who wants to keep in shape or a work colleague who wants someone to partner up with after work for a walk or jog. By joining someone else you will feel responsible towards them and will be less likely to find an excuse not to exercise each day.
  • Check your weight when you start exercising, but don’t use it as a guide to how much you are losing. By volume, muscle weighs more than fat so the pounds on the scales may not drop as quickly as you would like. Also your weight will fluctuate throughout the day dependent on your level of activity and what foods you have been eating.
  • Don’t push yourself too much when you first start exercising or you may end up with injuries. Your bones, joints and ligaments have been in rest mode for a while and are not prepared for the force you are about to put on them. Build up slowly and steadily.

 

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Easy Ways to Drink More Water Daily

We’ve touted the health benefits of drinking a lot of water, and even wrote about the health benefits here.  Now Health Fitness Revolution is bringing you easy tips for incorporating more water into you daily routine:

  • Temperature: Find out which water temperature you like the most, and make sure you always have some on hand. If you like water ice cold, find a container where you can keep it iced all day.
  • Flavor: Add lemon juice, lime juice, orange slices, cucumber slices, berries or herbs/herb extracts (like peppermint).
  • Bubbles: If you like soda, try sparkling mineral water or  natural flavored sparkling mineral water: none of the calories and all of the carbonation.
  • Bottles: Having a water bottle you like around all the time will make you want to fill it up over and over – and show it off.
  • Straws: Because sometime sipping from a straw can help you drink more.
  • Wake up with water: Starting your day with a glass of water is easier because you’re thirsty from that (hopefully) nice long night of sleep you’ve had.
  • Brew something: Sometimes we overlook tea as a source of hydration, but if you avoid caffeine and sugar, tea is a great hydrator!
  • Remember how good it is: Once you start a healthy water habit, you’ll start realizing how good you feel when you do drink water. And if you start losing weight, keep that in mind every time you think about drinking something else!
  • Use it as a diet tool: Before you reach for a snack, drink a glass of water. Before you eat, and in between meals, feelings of hunger can be mistaken for feelings of thirst. Drink more water and save calories when you’re really just thirsty.
  • Keep it clean: Tap water is usually fine, but sometimes water and even ice can get a funky flavor that makes you not want to drink it. So invest in a water filter, water filtration system, water softener, or water delivery. Anything that helps your water taste better is an investment worth making!