Optimizing your health through the pandemic.

“The only way to go now is forward”

Health has been our north star during all these months and while some struggle to fight against this pandemic more than others, it is everyones responsibility to look after our and other people’s wellbeing. While there is no magic pill or food that can make us instantly healthy and strong, there are a fan of habits that with repetition and commitment can make us reach our goals.

In today’s article we will cover everything from basic to more advance ways of optimizing our health and immune system during this uncertain times.

“The greatest wealth is health”

The art of deep breathing as a detoxifier.

We are living beings thanks to the unconcious movement of our lungs. The same way oxygen fuels us, the daily practice of deep breathing can have a transformative effect on us.

Research has shown that up to 70 percent of our body’s toxins and waste are released by through exalation. We could called this oxygen cleansing if you may, but it really acts as a strong detoxifier. Three times a day, you take 10 “power breaths” using a ratio of 1-4-2. For example, if you inhale for 6 seconds, you then hold your breath for 24 seconds, and slowly exhale for 12 seconds.

As we already mentioned in the last blog, correct breathin will also decrease cortisol levels on the body and well as correct chest and belly movements.

Make your food act as a productive fuel.

Pasta spaghetti with creamy mushroom sauce and basil in white ceramic plate over old grunge dark table, top view, copy space

For a more detailed diet go for our post about nurturing the body.

Food is the fuel we need to make every single day feel productive, but the same way we tend to have productive an non productive habits, we can also find different characters when it comes to food. Productive foods are those foods that when we consume them, they make us feel energized and light. The compounds you choose to consume each and every day can actually affect your brain functions and allow you a faster or slower completion of your goals.

Research has found that a daily intake of glucose can beneficially impact brain activity, Foods that we can consume to obtain this are fish, nuts, seeds, avocado, blueberries, raw carrots, dark cacao.

“Eat foods that nurture your body and mind”

Increase your daily liquid (water) consumption.

It is a fact that most of us don’t follow in the group of people that have a healthy water consumption track. An average of nine to thirteen cups are required to function properly. Increasing the hidration levels of the body, improves headaches, brain activity, muscle regeneration and skin elasticity. One way to overcome this all-too-common issue is to have water with you at all times. 

Consuming liquids will also increase your stamina and energy and this eventually will allow you to be more productive in all things wellness and life.

Spill some tea: befriend polyphenols.

Fresh healthy smoothie in glass jars with blueberries and mint over dark grunge background

Polyphenols found in tea have been proven to do many benefitial things for the body. They happen to be anti-inflammatory and provide antioxidant-like benefits. Inflammation being one of the antagonists behind many maladies, any antioxidants that can aid in the fight againts it, will make your immune system to act more efficiently. The best teas to consume are Green tea, Black tea, Red tea, Lotus tea, Oolong tea and Pu-erh tea.

Exercise: get you insides moving.

Exercise is the one part of a daily routine that a lot of people love to hate, but the feel good factor is undeniable when it comes to moving your body. At the end of the day, moving is what we are programmed to do.

Exercise doesn’t have to mean an hour-long, grueling workout session. Take a 10 to 20 minute walk. Do yoga, stretches, or dance around your living room. Get on the elliptical. Join group sessions or dance with your partner.

If exercise stops, then my health goes downhill.

It would be impossible to list all the benefits that an active lifestyle can bring to the table, but some include having an easier time controlling your weight, reduced risk of Type 2 diabetes and cancer, improved mood, increased life spam and more.

Sleep your way to regeneration.

StepOut valmentajat

Getting our 7 to 8 hour long healing sleep is crucial if we want to live and not just exist. The dangers of sleep depravation are real and saddly present in many people’s lifes.

In the short term, not getting enough sleep can affect your judgment, mood, and even your ability to retain information. In the long term, chronic sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death.

To get a good night’s sleep, you can:

  1. Limit your caffeine to early in the day.
  2. Choose late-day foods that bring on sleep, like bananas, oatmeal, and potatoes.
  3. Using ear plugs or a white noise machine to cut out outside noise at night.
  4. Darken your room.
  5. Stay away from technology for a good hour before bedtime.

Remember, consistency and routine are key when it comes to creating healthy sleep habits.

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