Updated: Jan 31
1. Drink 80-100 Ounces of Water Each Day!
The most important thing you can do daily is drink enough water! An important benefit is that drinking water removes waste from your body. Many by-products of metabolism and digestion require water to remove them from the body. Without water, there is a high chance these toxins would stay in the body, leading to problems in our organs, such as our liver and kidneys.
Staying hydrated is important for maintaining blood pressure. Dehydration often results in the kidney releasing renin, resulting in sodium and water retention in the body to correct the low fluid volume. If this response stays constant, it often results in high blood pressure.
Improved digestion is a great benefit of drinking enough water each day. Water helps break down food to help the body absorb the nutrients found in food. Without it, most of the nutrients we eat would not be processed or used by the body. Also, water helps soften stool and prevents constipation. Dehydration can cause many gastrointestinal problems such as constipation and high pH in the stomach, increasing the risk for ulcers and heartburn. If this is not enough to make you want to fill that big water bottle and finish it, then check out this recent study that was just released by CBS News.
A new study found that staying hydrated is the key to a longer, healthier life. Here's the full story- https://www.cbsnews.com/amp/news/hydration-drinking-water-slow-aging-prevent-chronic-illness-study/#app
2. Always Eat Breakfast.
Eating breakfast improves concentration and focus. Your body and brain are craving nutrients, so it’s important to start the day by refueling with nutritious foods. Eating a nutritionally balanced breakfast can support brain activity that helps control emotions, moods, expectations, behaviors, decision making skills, and cognition. You can control your appetite by just by eating breakfast. Starting your day with foods that are rich in high-quality protein and/or fiber like yogurt, milk, eggs, oatmeal, cottage cheese, and fruit are especially filling and packed with nutrition. As a result, you may feel more satisfied with smaller portions than if you consumed foods that may contain empty calories and nutrients, such as carb-rich breads and pastries.
Eating breakfast can improve heart health. Sometimes breakfast skippers replace a nutritious breakfast with snack foods that are high in cholesterol, sugar and saturated fat which may increase the risk of heart disease. Those who have regular healthy, balanced breakfasts tend to get more fiber and dairy in their diets, which leads to less overeating and fewer unhealthy snacks. Eating breakfast can help you manage your weight. People who don’t eat a healthy breakfast are more prone to unhealthy snacking choices. Our body craves food after a long night's sleep. Common breakfast foods like yogurt, oats, fruit, and eggs are high in protein and/or fiber, which helps you feel full and leads to less unhealthy snacking. The nutrients in milk and other dairy foods, which are breakfast favorites, have been linked to improved bone health, reduced risk of cardiovascular disease, type 2 diabetes, and lower blood pressure. Consuming nutrient-rich foods daily will help you achieve a lifetime of health. Include fruits, veggies, whole grains, and proteins like milk, cheese and yogurt as part of your breakfast routine.
3. Make Sure You Get 7-8 Hours of Sleep.
Numerous studies have suggested that not getting enough sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions. There is a connection between restricted sleep and the effect it has on our food choices. Sleep-deprived individuals tend to choose foods that are high in calories and carbohydrates, which is a major cause of gaining weight. Many studies have shown that sleep deprivation (whether due to self-induction, insomnia, untreated sleep apnea, or other sleep disorders) commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Extra time spent awake may increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain.
You can try things like establishing and keeping a regular sleep schedule, sleeping in a dark room, and unplugging from a screen at least 30 minutes before bed. Give it a go, and with consistency, you may improve your sleep quality.