Everyone needs a bit of a health makeover every once in a while. No matter whether you think you’ve been pretty healthy in the past couple of months, or if you’ve been completely unhealthy, there are things you can do to improve your health.
Along with that, yourself a health makeover can be the beginning of developing healthy habits that promote good health “without even trying.” Isn’t that something that you want?
Simple Steps to a Health Makeover
Being healthy will allow you to live longer and experience more of what life has to offer. If you feel like you are in an unhealthy rut, focusing on a 30 day health makeover can help jump-start your body and mind into good health.
Keep reading down below to learn a few simple steps you can take towards a health makeover for your physical and mental health!
Get More Vitamins and Minerals in Your Diet
By now we all have a decent understanding of the importance of eating the prescribed amount of vegetables each day, but that doesn’t mean that we always eat as much as we should.
With as busy as the average American life is on a day to day basis, it can be difficult to find the time to eat home cooked food every day.
Vegetables are vital enough to our diet that we need to find a way to eat them every day, and these tips below will help you make this possible!
If you think you need to get more minerals and vitamins in your diet, check out these tips which are sure to help:
Taking a Super Greens Supplement:
Greens supplements are amazing for packing the vitamins and minerals from a variety of different vegetables in to one condensed form.
Along with this, many greens supplements taste great! You can read how it works in this greens review!
Drinking a greens supplement one or two times daily is an excellent way to make sure you are getting all of the vitamins and minerals you need from vegetables each day. Although I believe Your Super Super Greens is the best super greens supplement, you can check out this athletic greens site for more information on high quality greens supplements
Buy a Cold Pressed Juice Machine and Get Juicing
The only real disadvantage of juicing is that you will not get as much fiber from your vegetables as you normally would, but you will be able to have even more vitamins and minerals in your daily diet than you ever would have thought possible!
Juicing is a great way to boost your health and get more of those antioxidants and vitamins into your diet from fruits.
It can be tough to get all of those goodies from fruits by eating them one by one, so why not juice them up and drink a fresh juice every morning? You can either get your own juicer or you can buy some fresh juice from a local store.
Juicing once a day has tons of beneficial effects on both your physical and mental health, which is why it is a vital part in your health makeover!
You can take this with your regular Colostrum supplement.
High-heat juice can damage many of the vitamins and minerals you are looking to add to your diet from vegetable juice, so it is necessary that you only use a cold-pressed juicer.
Making yourself 20 oz of juice, such as aloe vera juice, in this manner each day can substantially improve your health in a hurry!
Make One Home Cooked Meal Per Day
Although it may seem like too daunting of a task to make 3 home cooked meals per day, you can probably focus and manage to eat at least one!
Having a large variety of vegetables in your diet is a luxury, but eating one or two different vegetables in larger quantities during your one home cooked meal per day is better than nothing!
It’s better to start small and add in other ways of eating more vegetables, than to neglect this part of your diet completely. Don’t psych yourself out by thinking you need to eat all vegetables, all the time!
There are many ways to add more vegetables to your daily diet, and they aren’t nearly as difficult as you may have originally thought.
Eat Your Beans
It’s also been shown that when you have more beans and lentils in your diet, you are going to be more protected against diseases like heart disease and other heart-conditions. Make sure to get some kidney beans and black beans into your diet.
These are two of the best vegan protein sources, and they are going to give you plenty of protein to power you through the day.
Boost Your Immune System
It’s more important during flu season and other seasons where illnesses are common to keep up a healthy lifestyle.
When you are staying healthy and eating right, you are going to be able to fend off the flu and other illnesses that you might easily catch otherwise.
Watch out for these seasons and be sure to pay special attention to your health during these times!
Simple ways to boost your immune system include taking a zinc supplement before bed, and using a multivitamin.
If you don’t currently have a good multivitamin, this is the brand I use:
- IMMUNE HEALTH: Supports immune health with a high potency source of zinc*
- Clinically Proven Absorption of Vitamins D, B2, B5, folate, calcium & zinc
- CUSTOMIZED NUTRITIONAL SUPPORT: Packed with scientifically studied ingredients to help support immunity and increase overall energy*
- DIGESTIVE BALANCE: Vegetarian and gluten free, these multivitamins are gentle on the stomach and supports the body’s digestive balance with a digestive support blend and plant-sourced enzymes
- PURITY SAFEGUARD: The formula is made with purity-tested ingredients and NO artificial preservatives, colors, flavors or sweeteners. Contains NO gluten, wheat, milk, tree nuts, peanuts, eggs, fish or shellfish *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease
It’s been shown time and time again that those people who spend more time socializing with their friends and family are going to be more healthy and happy that those who don’t.
If you want a real health makeover, then your first order of business should be organizing a date with your best friends or your significant other.
Think About Having a Good Laugh
Now, the first item on our list is one that you probably wouldn’t think of at first.
However, if you laugh more often, this has incredibly positive benefits to your health and wellness. You might think that laughing is just a good thing to do, but there are so many physical health benefits that come with it.
For example, those people who laugh are going to have lower risks of depression, will lose more weight, and will feel less stress and will live longer than those who don’t laugh on a daily basis.
You should be getting plenty of exercise in every day if you want to have a real health makeover.
Those people who exercise on a regular basis (at least 30 minutes a day) are going to see less risks of everything from heart disease, to diabetes, to stress, and depression.
And it doesn’t matter what kind of exercise that you do! You can go swimming or hit the gym or even do some yoga every day.
Reasons to Try Yoga During Your Health Makeover
It’s no secret that exercise is a necessary evil. While some might enjoy it, many will groan and look for reasons why they don’t have the time or money.
There are also people who face restrictions that keep them from engaging in more vigorous types of fitness, and some folks simply think they don’t have the skill.
Thankfully, there is a happy alternative where everyone wins: yoga!
Yoga is a form of exercise that is all about shaping the routine to fit your personal needs. This has resulted in a widespread yoga renaissance that has birthed new and even more creative forms of the art. Here is just a brief sample of the numerous types of specialized yoga available today:
- Hot yoga is exactly what it sounds like: yoga that is performed in a sauna-like environment to purge the toxins of your body as you partake in it.
- Women’s yoga focuses on the female body and the many cycles and rhythms that take their toll on women’s bodies both physically and mentally.
- Vinyasa focuses heavily on the poses and really perfecting and holding them to obtain the utmost out of it.
- Aerial is becoming more popular, where participants can try poses while hanging from swings and hammocks.
If you check your local gym or yoga studio for their class descriptions, you may find other kinds such as Yoga Shred, “restorative” or “flow”. Depending on the teacher, these classes may emphasize the use of techniques such as mindfulness or meditation to guide their lessons.
Classes like barre and Pilates also incorporate similar poses and philosophies in their classes.
The benefits and effects of consistent yoga are demonstrated in practically area of the body. Physically, it helps to maintain and strengthen the muscles while increasing elasticity and flexibility of the limbs. Certain poses may help to strengthen the core of the body while others improve balance.
Yoga also helps with mental health. Deep breathing is main component of all types of this exercise and helps to stimulate inner peace and relaxation.
The spoken guided portion of any session is meant to inspire mindfulness and help participants to be more present and in the moment.
Yoga is Suitable for Every Lifestyle
Many people who don’t go to the gym will give several different reasons. Whether it’s because gym memberships are too expensive or they don’t have time to fit it into their packed schedule, it seems there are more reasons to NOT go.
With yoga, these reasons are obsolete. It can be done anywhere, which is why more sessions are being done in public spaces such as the beach or parks. Now, through mediums like YouTube, anyone with an open space and a soft mat can partake from the comfort of their home on their own time.
Excellent online instructors like Yoga with Adriene can be utilized free of charge, and for students of all levels from brand new beginners to the most advanced.
Consistency with yoga is key, and with practice, many people find it easier to progress to more difficult poses and feats the more they do it. Yoga is also an excellent alternative form of exercise for those who cannot perform high intensity fitness, whether because of a medical or physical condition.
If you are looking for a slower paced class to try outside of Zumba or spinning, yoga may be the one for you. With both physical and mental health benefits, an assortment of different classes, and even different locations to do so in, you may yourself abandoning the treadmill for the yoga mat altogether.
Detox Your Desktop
If you are going to be spending tons of time on your desktop or your laptop, then it’s important that you take the time to ensure that your posture is good and that you are being as healthy as possible.
When you don’t watch out for your posture, this can lead to some serious back and neck problems.
And there you have it! When you follow these tips, you are going to have a serious health makeover that will make you super healthy and help you live much longer.
Healthy Habits to Adopt During Your Health Makeover
A little can go a long way when it comes to taking care of your body and keeping it in top shape. People end up making several small mistakes that ultimately affects their bodies adversely.
There are habits that you practice consciously or unconsciously that leads to deterioration of the body in the long run.
Let’s take a look at some of the common unhealthy habits that people have and need to get rid of at the earliest.
Eating a Wholesome Breakfast is a Must
One of the worst things that you can do to your health is not giving it a proper breakfast in the morning. As any health expert will tell you, breakfast is one of the most important meals of the day.
Whether you are looking for a Ninja Vs Vitamix comparison to make smoothies in the morning or not, make sure that there is a variety of nutrients added to your breakfast meal through juices, eggs, and veggies. Go for freshly squeezed juices in place of store bought ones and opt for boiled eggs in place of fried ones.
Unless you are doing intermittent fasting, eating foods that can boost your metabolism at breakfast will help your body have the physical and mental energy you need to feel healthy all day!
Eat Healthy Fats and Carbohydrates
Fats and carbs are not to be banned altogether from the diet. There are plenty of healthy fats and good carbs that can be made a part of the daily meal. Fishes like mackerel, salmon, tuna, and sardines are rich in the good fat called Omega 3. You ca also get healthy fats from coconut oil and butter, or combine them in your morning coffee to make Bulletproof Coffee.
Make small alterations to your habits like omitting the white bread and selecting multigrain or whole wheat bread. Replace white rice and mashed potatoes with brown rice and mashed pumpkin.
Keep the oil content as minimum as possible in the food that you cook.
Set a Sleep Routine
Your body needs the hours of rest to rejuvenate itself for the next day. However, mounting work pressure and deadlines mean that most people hardly fill up on their daily quota of sleep.
Experts suggest that an adult must get six to eight hours of sleep every day. Do not let your work keep you away from your much-needed sleep. Things like the learning capability, memory, and reasoning are severely affected by a mis-balanced sleep cycle.
The lethargy that will come over your body will hardly let you work in peace the next day.
While giving yourself a health makeover, try setting a sleep routine, even if you can’t sleep for all the hours you have given for yourself. Regardless of how much sleep you end up getting the first few nights, setting a routine of when you will go to sleep and when you will get out of bed will quickly improve your sleep quality and help you sleep better each night.
If you are interested in trying a melatonin supplement, this is the brand I use:
- 3mg melatonin per serving. Melatonin may help with relief of occasional sleeplessness* (Results may vary)
- 260 tablets, an 8 month supply (taken daily at the listed serving size
- No artificial colors, flavors or chemical preservatives
- Vegan and gluten free
- Packaged in a Good Manufacturing Practices (GMP) facility in the USA
Choose Quality Snacks You Can Rely On
Hunger pangs can hit you anytime, and generally, people take one of the two routes to deal with the hunger pangs. They either pick up the nearest options like munchies, wafers or chips which are laden with preservatives and oil.
The other route is they suppress the hunger in order to avoid eating the junk foods.
Bring healthy on the go snacks like the Redd Bar, nuts, or walnuts with you to your workplace and munch on them when you feel hungry between the meals. Apples, guavas, and other such fruits are also good snacking options.
Instead of soft drinks which are nothing but carbonated sugar, go for lemonade or orange juice.
Drink More Tea!
There are loads of debates regarding the qualities of tea or what it does to your health. The truth of the matter is that drinking tea is excellent for your health, provided you do not go for cups of tea with a spoonful of sugar and portion of milk each time.
These variants have loads of antioxidants that are actually great for your health.
Bad Habits to Get Rid of During Your Health Makeover
There are many more things we do that can shorten our lifespan, and this is not just about smoking or heavy drinking.
In fact, because we know smoking, using the computer too long, and eating junk food can make us sick, we do try to avoid them. The most dangerous things are those we don’t know can harm us.
Here are a few unexpected habits which can take years from your lifespan, which you should remove from your life during your health makeover.
Not Taking Care of Your Teeth
Each time we suffer from tooth pain we rush to the dentist’s office, but we never think that bad dental hygiene can lead to more severe health problems. According to the dentist, poor dental health can lead to gum disease, which can lead to cardiovascular disease.
Studies conducted in dental care clinics showed the blood of patients who suffered from cardiovascular disease had more bacteria than the one of healthy people. Your mouth is the entryway for food, as well as bacteria.
Moreover, we have tiny injuries in the mouth all the time, leaving bacteria free to enter our system. Regular brushing and flossing, as well as annual or twice a year dental check-ups help you stay healthy, lowering the risk of developing cardiovascular disease or infections.
Learn More: How to Strengthen Your Teeth
Not Working (Not Having a Job)
We always complain about having to go to work, but not working is linked to premature death. The cause for this strange connection is due to affording medical care and having a purpose. Unemployed people suffer from higher levels of stress and are prone to develop anxiety.
Because lack of social interaction and isolation also has a strong negative effect on the human body, being unemployed can actually shorten your lifespan.
Having a Long Daily Commute
Your job might give you a life purpose and allow you to afford better healthcare, but if you have a long commute, these positive effects can be deleted. Sitting in the car, train or other mean of transportation for a long time increases stress, leading to premature death, on the long term.
To avoid the effects of a long commute you can try to bike to work or change how you travel from time to time. Spending more time outdoors and exercising can also help.
Also, you can try suggesting a workplace wellness program to your employer to exercise at work a bit.
Keeping a Hectic Schedule
From the entire list, this is probably the least unexpected thing. Having an inconsistent schedule has been linked to shorter lifespan. People who go to bed and wake up at different times every day can suffer circadian rhythm disruptions, which increases the risk of developing diabetes, cardiovascular disease and obesity.
A hectic schedule can also lower your overall productivity, which might increase your stress level.
Overusing Hand Sanitizer
If you are addicted to hand sanitizer you might be in trouble.
Too much hand sanitizer can remove the general bacteria from your hands, leaving the road open for antibiotic-resistant bacteria, which can lead to many severe health conditions.
Read Next: Healthy Holistic Living Tips