Every one of us had a completely different life before the outbreak of COVID-19 which was a more sedentary, sluggish lifestyle. Also, we were a little negligent towards nourishment and immunity. Though now Post-pandemic and during lockdowns, we became really conscious of the food and increasing our immunity and started taking interest in Yoga, Gyming, and other exercises.
Maintaining a healthy lifestyle is always a priority at the start of a new year, but with the COVID-19 epidemic, it is more crucial than ever. In a survey asking people about their New Year’s resolutions for 2022, one-quarter of those who made resolutions said they wanted to live a healthier lifestyle.
Exercising is, without a doubt, necessary for a healthy lifestyle. It’s not enough to just concentrate on what you consume. It’s also critical to maintaining a healthy training routine to counteract this. Get some type of exercise every day to stay active and healthy, whether it’s a 30-minute walk around the neighborhood or a brief cardio session at home.
1. Eat more fruits, dry fruits, salad, vegetables and legumes & non-vegetables for protein
Obesity, diabetes, and heart disease are all on the rise in the United States. A balanced diet has a number of health advantages. In the ideal world, we should eat more fruits in the morning and salad for lunch and dinner. This has the potential to reduce the incidence of diseases and obesity in our country. Consuming dry fruits, veggies, and fresh foods rather than canned foods is a terrific way to stay fit.
At the same time, we need legumes and non-vegetarian foods to meet our protein needs. Legumes have the advantage over non-vegetarian foods in that they are often low in fat, cholesterol-free, and high in folate, potassium, iron, and magnesium. Legumes are high in both soluble and insoluble fiber, as well as healthy lipids. They are a popular cuisine in Asia, especially in India.
Milk and dairy products, as well as whole grains, are essential. Whole grains are high in antioxidants, vitamin B, protein, fiber, iron, zinc, copper, and magnesium, among other nutrients.
The intake of a diet high in whole grains has been linked to a lower risk of cancer, heart disease, obesity, and type 2 diabetes.
2. Vitamin D and Sun Exposure
We must expose our bodies to the sun on a regular basis. We must not overlook vitamin D, which is both a nutrient and a hormone produced by our bodies. Vitamin D aids in the absorption of calcium and phosphorus, both of which are necessary for bone growth. Because vitamin D receptors are located in many of the body’s organs, it has a number of potential health benefits, including weakening cancer cells and fighting infections. It aids in the treatment of some illnesses and inflammation.
3. Regular Exercise
Our bodies require frequent exercise. It’s crucial to eat, but burning what we eat is even more important. Our bodies are like machines that require correct movement, which can be achieved through exercise.
Physical and mental health can be improved by exercise in a variety of ways, both therapeutic and preventative. Even if it is less than the recommended amount, any amount of exercise is likely to be helpful.
Bruno can assist you with a variety of exercises for strength and conditioning, posture correction, joint pain relief, and fat loss. Martial art is a great workout as well as a good self-defense strategy.
4. Get Enough Sleep
Sleep is a crucial function that allows your body and mind to rejuvenate, allowing you to feel refreshed and alert when you wake up. Healthy sleep helps prevent illness & keeps us well. An adequate amount of sleep is needed for the brain to function correctly. Otherwise, it can become difficult for you to concentrate, think clearly, or remember things.
Adults need about seven hours of sleep per night. Children need to sleep more for their proper development.
5. Drink More Water
I’m sure you’ve heard it before. It’s important to drink eight 8-ounce glasses of water every day to stay hydrated. Did you know that when you’re running on less sleep, it’s extremely crucial to drink extra water?
After a night of disturbed sleep, the less sleep you receive, the more dehydrated you become. Because the hormone that controls your body’s water conservation is released in the later stages of sleep, this is the case. As a result, make sure you’re receiving enough water each day for your body. Women should drink 11.5 cups (93 ounces) of water per day, while males should drink 15.5 cups (125 ounces). Keep in mind that food accounts for roughly 20% of most people’s daily hydration intake. The remainder should be obtained through drinking water.