BE GOOD TO YOURSELF
How can you keep your mind and body healthy? Read our article to learn more
EAT.
The key to a healthy diet is to eat the right amount of calories for your level of activity; this way you balance the energy you consume with the energy you use. If you eat or drink more than your body needs, the energy you do not use will be stored as fat and you will put on weight. If you eat and drink too little, your body will "eat" the stored fat and you will lose weight. It is recommended that men consume around 2,500 calories. Women should consume around 2,000 calories a day.
TIPS FOR HEALTHY EATING
Remember brekky. Don't forget to eat breakfast to give you the energy and nutrients to power through your morning.Seafood is good food. Aim to eat fish or seafood twice a week: fresh, frozen or canned.
Cut the take-away. Limit the number of restaurant and take-away meals you eat as portions are typically too large and contain too much salt, saturated fat and sugar.
Snack smart. If you need to snack, choose healthy options such as fruit, unsalted nuts, reduced fat milk or yoghurt.
Water is best. The best thirst quencher is water. Sugar-sweetened drinks are not a necessary part of a healthy diet.
SLEEP.
On average, adults should optimally get between seven and nine hours of sleep each night. These needs vary individually, with some people feeling best with eight consecutive hours of sleep, while others do well with six to seven hours at night and daytime napping. Some people feel okay when their sleep schedule changes while a new schedule or even one night of insufficient sleep may have a big affected on others.
Have a look to some sleep habits (sometimes referred to as “sleep hygiene”) which can help you get a good night’s sleep:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including at weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night
TRAIN.
Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel better and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.
Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.
Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.
Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work up towards the recommended amount by increasing your time as you get stronger. Don't let all-or-nothing thinking keep you from doing what you can every day.
REPEAT.
Even if you’re not a famous millionaire, you should think about having your own habits. You can work on your daily routine and how it can help you get ready for the new day and challenges at work. If you prefer, you can focus on evening routine as a way to relax and get rid of the stress you have accumulated during the day. Or your routine can comprise of all the small activities that you perform every day. Either when it relates to work or personal life.
No matter the case, following a set of systematic practices can help you become more organized, self-aware, and successful. And don’t get discouraged when things don’t go as planned. Establishing a fixed routine takes time so be patient and don’t give up!