This week I think I’ll get back to my “5 Health Tips” series I started many months ago.
These are simple steps that won’t take too much time, or cost much money, but can significantly improve your health.
- Download f.lux on all your computers. This is a program that adjusts the light on your computer according to time of day. As the sun sets, the screen will emit less white and blue light, transitioning to yellows and oranges. This will allow your body to maintain its natural production of serotonin and melatonin, contributing to healthy sleep
- If you are seated most of the day, try to take 30 second breaks every 15 minutes to walk, stretch, or simply adjust your sitting style. Sometimes I sit on a desk chair, other times on a stability ball…sometimes I kneel, other times I stand. Prolonged sitting can cause postural issues, tight or weak muscles, and even metabolic problems.
- Practice deep breathing while driving. This means inhaling slowly and fully, expanding all the way to the bottom of your stomach, before letting the air out in a controlled manner. I have started doing this and have experienced a few benefits: it’s very relaxing; it’s good practice for filling the diaphragm; and it makes me a more patient and calm driver.
- Make your own condiments, sauces, and toppings at home. Most store bought condiments will contain low-quality ingredients (corn syrup, gluten, soy, etc). These foods can prevent you from losing weight, damage your health, and even affect your emotions and energy levels. Believe it or not, ketchup, salad dressing, pesto, and most sauces take less than 5 minutes to make!
- Limit your “carb” intake to one meal a day. Unless you are a high-level athlete, exercising vigorously everyday, you aren’t burning enough carbs to justify frequent re-feedings. Excess carbs turn to sugar in the blood, causing fat-gain, inflammation, diabetes, cardiovascular disease, and dozens of other health issues. The best time to consume carbs, such as potatoes or fruits, would be within 30 minutes of your workout. The second best time would be with dinner, during your last meal before bed.
The first 3 recommendations are lifestyle tips that you should be able fit into you’re your daily activities. The last 2 are nutritional suggestions that can greatly affect your health and performance.
All this tips have the potential to save you a considerable amount of money when you consider the medical costs resulting from poor health.
So give them a try and let me know how they work for you!