Improving your physical and mental well-being is not difficult when you have the correct type of advice. If you want to become a healthy person, I am confident these tips will help you.
There’s been a post recently showing images of people who are deeply depressed, yet able to smile into the camera, thus hiding their struggle. It strikes a chord among so many young, otherwise vibrant people who look fit, stay resilient to seasonal illnesses and still carry a burden that hinders their health. In fact, the surge in awareness and prevalence of mental illnesses is why therapy visits and new counseling options like online therapy are on the rise.
Being a healthy person and living healthy doesn’t just mean looking good or having a fit body. It means being healthy, inside and out.
How to Become Physically and Mentally Healthy
If you want to become a physically and mentally healthy person you are going to have to work on yourself. Every day you will need to put small amounts of effort into doing things which will make you healthy. However, these choices will certainly pay off when you notice how much healthier you look and feel!
Keep reading below to learn how to become a physically and mentally healthy person!
All-around wellness starts with your mindset. So, if you are training for abs only, your health and confidence may suffer. You don’t have to be a serious athlete and you don’t even have to be in great shape to feel the physical and mental health benefits of exercise, but you do have to do it, and it doesn’t matter what kind of exercise that you do!
The natural endorphins released by your brain during exercise have shown to reduce stress, relieve anxiety and depression, boost self-esteem and improve sleep.
If you haven’t been active recently, start slow and work your way up. Start by going on a walk one or two days a week. Start taking the stairs instead of the elevator. Start by working out at a fitness center or in a home gym once or twice per week
However you want to do it, make conscious decisions to do the little things that keep you active and that it will quickly become habit. Once you’ve got that down, slowly build that up to exercising three or four days a week.
Maybe start riding your bike on one of those days instead of walking, or even ride your bike to and from work a day or two a week.
It’s not so much about how hard you exercise, but how often. Low impact exercises have been shown to be just as effective as high-impact exercises for getting healthier.
According to David Nieman, DrPH,
“people who exercise for 30 to 60 minutes most days of the week have a 46% reduction in the number of days of illness compared with those who didn’t exercise”.
Yoga is a form of exercise that is all about shaping the routine to fit your personal need, and practicing yoga is one of the best forms of exercise for becoming a healthy person.
Yoga 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.
If you don’t like exercising on your own, you can join a recreational sports league. Doing something like taking local tennis lessons and eventually joining a tennis league could be more enjoyable than working out in a fitness center for you!
Just do a little bit every day or every other day, and don’t worry too much about pushing yourself too hard. You will quickly see how much better you feel, and you will notice a desire to do more naturally.
Hire a Personal Trainer
Fitness training specialists can make an enormous impact on the quality and safety of your daily workouts.
As stated by a study published in The Journal of Strength and Conditioning Research,
“These results indicate that resistance training under the supervision of a personal trainer leads to greater initial 1RM strength values, self-selection of greater workout intensities, and greater ratings of perceived exertion values during resistance exercise.”
Even if you think you know a lot about how to train yourself, working with the right personal trainer for a month or 2 can be the shock that your body needs to take it to the next level!
There is a reason that professional athletes work with a personal trainer year-round, and it will absolutely benefit you as well.
Not only does a fitness trainer help you with designing workouts and training sessions, you will also be able to take home daily knowledge from them on how to treat your body better.
Whether it is diet tips and advice, or advice on how to get some light activity in on your off-days, working with a personal trainer will have a ton of extra benefits.
Personally, I am an ISSA Certified Personal Trainer, and I offer online fitness coaching services.
Regardless of your goals with health and fitness, a good personal trainer will make a positive impact on your body!
You’ve probably heard the saying you are what you eat, but maybe you haven’t ever given it much thought. The truth is, we’ve become accustomed to pre-packaged foods and meals that take little to no preparation, but these foods are often highly processed and contain massive amounts of preservatives, which do not serve us well in our quest for being healthy and well.
Eating healthy is a very challenging step for many people, and while the benefits may take some time to feel, they are absolutely worth the effort.
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. An easy step could be something like replacing your morning sugar-filled cereal with a good vegan gluten free granola, or replacing your morning sugar-filled coffee with healthy sugar alternatives or Bulletproof Coffee.
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.
Fatty Fish is important because it contains Omega-3 Fatty acids that counter saturated fats that are unfavorable to the brain. Omega-3 acids (for example, fish oil supplements) can be derived from cold-water fish like mackerel, salmon and herring.
Green Vegetables have a lot of Folic Acid and Vitamin B. Folate deficiency can lead to tiredness, insomnia, and sadness. Recommended vegetables are broccoli, romaine lettuce, mustard, turnips, spinach and kale.
Broccoli also contains a trace mineral known as selenium that’s good for the immune system, hormone metabolism (thyroids), and reproduction.
You should also bring healthy on the go snacks with you when you are moving around during your day like the Redd Bar, nuts, or walnuts with you to munch on when you feel hungry between the meals. Apples, guavas, and other such fruits are also good snacking options.
Use the Right Supplements
The bulk of your diet should be whole foods, but you can also introduce quality protein supplements, along with immune-boosting vitamins and minerals that will give your body the ammo it needs to be physically and mentally healthy.
Furthermore, there are many natural supplements that can help improve your physical and mental health as well. For instance, CBD (Cannabidiol) is becoming an increasingly popular natural medicine.
Garlic, ginger, turmeric, ginseng, milk thistle, ginkgo biloba, and aloe vera are just a few other natural medicinal sources worth looking into for helping you become a healthy person.
These natural supplements are traditional medicines of the Ayurvedic healthcare system. Ayurvedic medicine is the traditional medicine of India, and in our Western society, it is generally categorized as “alternative medicine.” However, it has amazing roots of success which have spanned thousands of years. Ayurveda is one of the premier forms of Holistic Health & Wellness, and natural supplements used in Ayurveda can help many people become healthy.
For example, Gingko Biloba is cited for benefits such as the capacity for improving blood movement to your eyes particularly for persons afflicted with macular degeneration. It is also helpful to the ears and prevents inner ear ailments as well as tinnitus.
Passion Flower is a traditional herbal tranquilizer that induces restful sleep and alleviates anxiety.
Saffron is not only coloring for food or flavor enhancer. It is well-known for contributing to balanced disposition, soothing and relief for stress.
You can find different medicines of Ayurveda to purchase here!
Even hiatal hernia natural remedies are available when you begin to understand more about natural medicines and how certain natural supplements influence your health.
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
For information on my favorite natural supplements, the superfood powders from Your Super, check out this video:
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!
Drink More Tea
Researchers have found that different types of tea may help with diabetes, cancer, and heart diseases, encourage weight loss and increase mental alertness.
First of all, tea comes with less caffeine than coffee, and that’s a great thing for those of you who can’t deal with a lot of caffeine.
Many people get way too jittery when they have coffee, so tea is a great alternative in that aspect. However, note that certain types of tea are going to contain more caffeine than others. For example, yerba mate tea is going to come with a lot more caffeine than jasmine tea.
Along with that, when you think of the health benefits of mint tea or other types of tea, you should remember that it could even reduce your risk of having a stroke or a heart attack. If you have a family history of these conditions in your family, then it might be a good idea to start adding tea to your daily routine.
Research suggests that drinking tea offers significant heart health benefits like reducing heart attack risk, lowering Low Density Lipoprotein (LDL) cholesterol, or “bad” cholesterol.
Studies show that the powerful antioxidants in tea like EGCG help prevent atherosclerosis and coronary artery diseases, because of its anti-inflammatory effects on plaque deposits in the bloodstream and arterial walls.
Furthermore, if you’re someone who suffers from weak bones or if you just want to ensure you have strong bones for the future, then make sure to start drinking more tea. There is evidence to suggest that tea can even help make your bones stronger.
Drinking tea can mitigate bone loss in elderly women and men, which decrease the risk of osteoporotic fractures. A study has found that a chemical named Flavonoid found in tea can help ward off bone-weakening diseases.
One of the best reasons to drink more tea is the fact that your immune system will be getting a boost. Drinking a cup of tea every morning provides your body with the antioxidants necessary to keep your immune system working properly.
Additionally, the flavonoids in tea helps elevate metabolic rate, improve insulin activity and increase fat oxidation. Tea catechins provide shifts in metabolism that improve weight loss and overall body maintenance.
Examples of excellent weight loss teas include:
Of course, when you don’t add anything to your tea, one of the best benefits is that it’s calorie free! You won’t have to worry about gaining any weight when you drink tea every morning instead of that soda or juice.
For example, it’s even been proven that drinking green tea tea before or after exercise can help to boost your metabolism and help your body burn more calories than normal.
Lastly, the catechins found in tea possess anti-inflammatory, anti-oxidation, anti-carcinogenic and anti-bacterial properties. It’s found that tea can inhibit pro-carcinogen formation, activate intracellular antioxidants and suppress angiogenesis in the gastrointestinal tract which helps to improve the digestion in the human body.
As you can see, tea is incredibly healthy for your body in many different ways! One of my favorite tea companies is BlendBee, as they have delicious, organic, wild-crafted, made-to-order tea blends.
Read Also: Kombucha Benefits for Weight Loss
Switch to Organic Coffee
Many people love their morning Starbucks, but is that necessarily a good thing at all?
Starbucks does provide a good service, but if you are starting every morning off with only their type of coffee beans you are probably missing a lot of various health benefits.
Organic coffee will ultimately retain more antioxidants and chlorogenic acid than the coffee drinks you buy from Starbucks. Brewing your own organic coffee each money will save you money, and give you some additional health benefits! Also, purchasing fair-trade organic coffee makes the world a better place!
According to a study published in Ecological Economics,
“Fair Trade organic production raises farmer income when low-intensity organic farming is an alternative to low-intensity conventional farming.”
Personally, I suggest you drink Puroast Low Acid Coffee. It is my coffee of choice, and it contains more antioxidants and less acid than all other coffees. To learn more, you can watch this video:
Let Yourself Have Some “Fun” Foods
On your journey to becoming a healthy person, you are going to need to let yourself enjoy some of the things you eat and drink. You want to stick to the general guidelines of good nutrition as much as possible, but that doesn’t mean you can’t let yourself have some “fitness cakes” or other healthy but enjoyable snacks!
Many online portals like Bakeway cater specifically to cakes, and you can literally eat cake or other sweets that is actually good for you! You can order cake online in Bangalor, New York, London, or anywhere in between!
Try natural and organic made pies and sweets, and you can also go for options like mascarpone foods.
Mascarpone is a traditional type of Italian cheese that has been made near Milan for centuries.
Its mild flavor and soft texture make it ideal for a variety of sweet and savory dishes, and mascarpone cheese is frequently found in classic Italian meals or modern cuisine.
Traditional mascarpone is made from nothing but whole cream and citric or tartaric acid, so it is full of protein and does not contain many chemicals.
There’s many other options as well, so don’t let yourself think that you can never enjoy the sweeter things in life on your journey to get healthy!
Use Specialized Online Programs
There are many online programs or courses which can help you improve a variety of aspects of your health.
Another example, for those who want to work on their self-confidence, is that Udemy offers a vast library of online courses for just about anything you can imagine, including improving self-confidence.
Another common issue affecting an individual’s well-being is sleep quality. If you are looking to improve the quality of your sleep, an online sleep health program could help.
Lastly, you could hire an online fitness coach such as myself to help you get in the best physical shape of your life!
Whatever it is that is affecting your well-being negatively, there are essentially unlimited resources online to help you help yourself.
Meditation is an often-overlooked method for improving one’s well-being. Some people don’t believe in it, and others just don’t feel like it’s something they can do. The truth is it’s a skill, and it takes time, dedication, and practice.
But there is no doubt that meditation can improve your life.
The benefits of meditation include:
- Reduce Stress
- Improve Concentration
- Increase Self-Awareness
- Increase Happiness.
It also improves cardiovascular and immune health by inducing relaxation, allowing blood vessels to open up and lower blood pressure.
Meditation can also help you handle traumatic life experiences that cause grief. Grief has been known to cause significant loss of appetite, insomnia, tightness in your chest or heart palpitations, elevated blood pressure, pain, stress, dramatic weight gain or loss, stomach trouble, weakness and fatigue.
The mental toll of grief can exacerbate existing physical conditions, and can also weaken the immune system, leaving you more susceptible to colds or other contagious illnesses. While most of the physical symptoms of grief are relatively minor and generally ease over time, there is an increased risk of more serious complications for some people.
For example, if you have lost someone you love, the process of self-care begins with finding a caring, knowledgeable funeral establishment that can arrange the task of burial or cremation. Later, meditation can begin to help you through the healing process.
I use meditation to help reduce the motor tics I have due to Tourette Syndrome.
And as I mentioned before, you better bet there’s a bunch of online courses and programs
If you’ve never tried meditation but would like to give it a try, you can take an online meditation course that will teach you effective meditation techniques for beginners to hone-in your skills and improve your well-being.
Get More Sleep
While you’re doing your best to eat well and train, if you don’t give your body enough rest every night, the effects of other healthy choices will be minimized.
You’ll be cranky, drowsy, negative, and less productive than usual; pushing your body into a mode that doesn’t support self-care and makes you more prone to poor decisions and unhealthy choices.
The average adult needs to sleep for 6-8 hours per night/ However, many people suffer from stress and anxiety in their busy lives, which is the root cause of insomnia and other sleep issues.
Along doing things like exercising early in the day, avoiding caffeine in the afternoon, and practicing nighttime yoga, there are many natural nighttime sleep aids which can improve your sleep without making any other changes to your routine.
These sleep supplements can give you an edge in terms of creating a perfect sleeping pattern each night. Many people try OTC sleep aids or other prescription sleep aids to deal with sleep issues. However, I only believe in using natural sleep supplements.
If you need a nighttime sleep aid, I am confident in each of these natural supplements. I have used these products on their own and in combination with other supplements before, which is why I want to recommend them to you.
Regardless, you should consult your doctor before taking any product that you are not comfortable with. For those of you looking to try something to improve your quality of sleep, here are a few natural nighttime sleep aids that will help you have a better sleep and become a healthy person.
For More Information: What are OTC Sleep Aids?
Melatonin is widely considered one of the best natural supplements for those that are suffering from sleep problems.
According to a study published in Neuro-Signals,
“melatonin significantly augmented sleep quality and decreased the number of awakening episodes in patients with sleep disturbances associated or not with depression. Estimates of next-day alertness improved significantly only in patients with primary insomnia.”
If you are living in a city where your sleep pattern is unusually abnormal, or you work in a job which involves a large amount of traveling and time zone changing, melatonin could be especially helpful for you.
Melatonin is a hormone which is naturally produced in the human body, and amongst other activities it controls the sleep-wake cycle. It helps us to stay alert during the day, and relaxed at night. If your body is not consistently producing melatonin at an appropriate rate, supplementation could very well help regulate your body and sleep cycle.
Generally, only 1-3 mg of melatonin per night is necessary to see an impact.
I have personally found this supplement extremely helpful when changing tie zones, as it helps regulate your bodies sleep-wake cycle quicker than otherwise!
Personally, I believe the best melatonin supplement is:
According to a study published in Nutrition Today,
“Purported health benefits for Tulsi and other Ocimum species include relief of stress and treatment of respiratory, gastrointestinal, and kidney ailments, as well as blood disorders and skin and eye diseases, to name a few.”
If you are having issues of stress or anxiety, holy basil could be right for you. With stress being a common issue nowadays, it is one of the main reasons that keeps many of us awake at night. Using a supplement with holy basil can help control your anxiety and it will help you from waking up again and again during the night. Holy basil has been utilized in herbal medicines for literally thousands of years, and is well reported to have a wide range of positive benefits.
Furthermore, Holy basil can be especially useful in calming an over-alert mind, as well as regulating depression-like symptoms.
If you would like to try a Holy Basil supplement to help you sleep, my product suggestion is:
Valerian root is another herbal medicine which can significantly help those who have the issue of waking in the middle of the night with an over-stimulated mind. Valerian root will help create a level of calmness, and aid in relaxing your nervous system.
According to a study published in Pharmacology Biochemistry and Behavior,
“Valerian produced a significant decrease in subjectively evaluated sleep latency scores and a significant improvement in sleep quality; the latter was most notable among people who considered themselves poor or irregular sleepers, smokers, and people who thought they normally had long sleep latencies.”
Although it can be purchased in supplement form as well, Valerian Root tea can be especially calming as well as a more natural form of intake.
If you would like to try Valerian Root tea, I suggest you try:
If you do not want to try drinking valerian root tea, you can instead take a valerian root extract supplement. For example, a great option is:
A stimulated brain through depression-like symptoms can often be the cause of sleepless nights, which can be positively impacted by 5-Hydroxytryptophan (5-HTP).
However, it is essential that you use 5-HTP correctly. As stated in a study published by the journal Neuroscience,
“The results of the present study suggest that the complex effects of 5-HT on sleep depend on the degree and time course of activation of the serotonergic system such that 5-HT may directly inhibit sleep, yet induce a cascade of physiological processes that enhance subsequent sleep.”
Using 5-HTP is a more scientific approach to sleep help, as it is an engineered supplement which works to stimulate a state of calmness in your brain. Especially in the months of the year when there is little or less sunlight to moderate your brains psychology, this supplement could be especially helpful.
5-Hydroxytryptophan is a modern medicine that has been widely used to treat depression and deal with the problem of insomnia.
If you would like to try a 5-HTP supplement, a great option that I have used myself is Utzy Naturals Stay Asleep:
Get Your Hormones in Balance
Hormonal imbalances can cause many health problems.
A big reason professional and amateur bodybuilders worry so much about their hormones is because fluctuating hormones can affect their training. If you’re not a bodybuilder and not solely focused on your physique, there are tons of other ways that hormones affect your body. Problems associated with different hormonal imbalances include weight loss, weight gain, mood swings, lack of libido, increased appetite, problems sleeping, and much more.
The first step is understanding what are the functions of the different hormones in your body.
Source: Nexel Medical
Leptin and Ghrelin
For example, leptin and ghrelin regulate hunger. Ghrelin is secreted along the stomach walls to make you feel hungry, and if its out of balance, you will have an increased appetite all day. Leptin, on the other hand, tells your body when you have eaten enough, and it is released from your fat cells.
According to a study published in PloS Med, the easiest way to control ghrelin and leptin an keep them balanced is to develop a better sleep schedule. People who only sleep six hours or less tend to have large quantities of ghrelin in their hypothalamus.
The thyroid is the gland in your neck that produces hormones T3 and T4 which tell your cells to produce energy and use it, and this determines your base metabolic rate, or how many calories you burn each day without working out or doing other daily activities.
Even small changes in your T3 and T4 levels can send your metabolism into a dead stop, causing the pounds to add up. If you notice a sudden dip, you might have an autoimmune issue like Hashimoto’s disease or a tumor.
HGH and IGF-1
HGH uses insulin-like growth factors to grow muscles. HGH and IGF-1 help your body break fat down and turn energy into stronger muscles. Our bodies naturally produce HGH, but once you turn 20, the levels start to decrease.
Melatonin helps your body sleep and it is released in the largest quantities between 2 A.M. and 4 A.M., but sometimes your glands don’t release enough of the hormone for for you to sleep soundly. The pineal gland produces melatonin based on how much sunlight you get, which stimulates your skin from the sun and even smartphones.
If you spend a lot of time scrolling through social media after the sun goes down, you might be messing with your natural sleep cycle.
Testosterone typically drops as you get older because you put on some extra pounds, stay less fit, and you live a more sedentary lifestyle. Having low-t, or low testosterone can cause a dip in more than just your sex drive. Low-t can also cause reduced bone mass, muscle mass, and energy levels. You can increase your testosterone levels naturally by doing things such as heavy weight lifting, sleeping more, losing weight, and staying in the sun more often.
You can check the website TestosteroneLand.com to find out more information on how you can boost testosterone levels.
Insulin and Cortisol
Insulin keeps your sugar levels steady in your bloodstream, helping your body store energy in fat and muscle cells. If your body stops responding to it the right way, it can cause your blood sugar levels to rise, causing you to be more at risk for Type 2 Diabetes.
Cortisol is usually cited as being testosterone’s opposite. This is partially true, but not the full story. Cortisol is catabolic, meaning it breaks down tissue, including both muscle and fat tissues.
If you’re cortisol and insulin levels are out of balance, you will not process food properly, and you will gain weight amongst other health issues.
The hormone dihydrotestosterone, simply referred to as DHT, is a primary factor that contributes to stunted hair growth, particularly in males (this condition is referred to as male-pattern baldness). It’s derived from the hormone testosterone.
When testosterone interacts with the enzyme 5-alpha reductase, the hormone is converted into DHT. This solution is achieved by blocking DHT formation, right before the hormone attaches itself to the follicle and adversely affects hair growth.
There are a lot of DHT blockers on the market, but for starters, take your pick from these best natural DHT blockers.
Take 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.
Learning how to strengthen your teeth through properly caring for them is one of the best things you can do to become a healthy person.
Concluding Thoughts – Becoming a Health Person
There are many ways you can become a healthy person that don’t focus on your physique. If your goal is to develop an aesthetic body, you should still do it through becoming an overall healthier person.
Becoming a healthy person means making small, positive changes in your life.
If you use the tips listed above, I am confident you will notice yourself becoming a healthier person!