Finding time for exercise or outdoor activities is a challenge for a lot of people, but the good news is you don’t have to let the realities of a modern lifestyle keep you from living healthy. With these few lifestyle adjustments, you can improve your health drastically without having to reorganize your whole life.
Here are 6 ways you can be healthier with a modern lifestyle:
1. Avoid wheat
Modern wheat is very different from what our grandparents ate. It is highly processed and lacks many of the nutrients in whole wheat. Avoid eating pastries and stock your cupboard with buckwheat, brown rice, spelt, and quinoa. Whole wheat is a lot healthier and won’t cause sugar spikes, but it has to be 100% whole wheat.
2. Install a pull-up bar
A pull-up bar is great to have around the house for a number of reasons. For starters, it’s a convenient way to build upper body strength without having to use dumbbells, barbells, or weight machines. Also, it targets multiple muscles and joints. Multi-joint or compound exercise requires you to use more than one muscle group and joint to perform them, and they can help you build strength efficiently. Pull-ups engage several muscles including rhomboids, deltoids, latissimus dorsi, pectoralis, and triceps. They are great for your shoulders, back, chest, and arms. They also enhance your grip strength, improving your performance in other sports.
3. Take a probiotic
We need several different supplements to maintain healthy nutrient levels and one of these is probiotic supplements. Research has continually pointed to a healthy gut as vital to health, and a major determinant of good digestion. The gut can get disrupted over time as we get exposed to pollutants and stress, and when this happens we build up on harmful bacteria. Taking a probiotic every day ensures your gut stays healthy and it allows you to build up on healthy bacteria, making you feel stronger, happier, and fit.
4. Drink up
Water is one of the most important antioxidants and one of the most effective anti-aging products we have. Our bodies rely on water for so many processes, and when we don’t drink enough water it leads to a buildup of toxins that are harmful to our health. You need water to literally push out toxins and to supply vital nutrients to your cells. According to the Mayo Clinic, men should drink 13 cups of water per day, and women should aim for nine.
It’s more practical to increase your water intake gradually over time so that you can get used to the high water intake. Factors like your fitness level and how active you are also play a role in how your body uses water; however everybody needs to consume sufficient amounts of water to maintain optimum health.
5. Set your alarm for bedtime
As an adult, you need 7-9 hours of sleep every night to function at your best. But for a lot of people sleep is a struggle, either because you’re too stressed to get quality sleep, or because you can’t get 8 hours to rest. Proper sleep is needed to keep stress at bay, and to keep your heart healthy. It also reduces inflammation, makes your skin look great, and bolsters your memory.
The easiest way to manage sleep time is to establish your waking time and work your way backward. If your wake up time is 6 a.m. then count back 7 or 8 hours and use that as your alarm for bedtime. This way you will get sufficient sleep and you will establish a regular sleeping pattern, which is good for your body.
6. Eat healthy fats
It’s a common misconception that eating fats will make you gain weight, but it’s eating the wrong fats that make you gain weight. For instance, processed foods and sugar are full of empty calories which make you fat; however when you eat foods like avocado, nuts, seeds, olive, fish, coconut oils, or other foods commonly included in a ketogenic diet, you get the required amounts of healthy fats and it keeps you feeling
strong and healthy. Polyunsaturated fats are essential for good health and promoting overall health.
If you’re still not sure which fats are good for you, start here:
a) Grass-fed beef: Red meat is a good source of healthy fats, in particular, conjugated linoleic acid, which reduces belly fat and promotes heart health.
b) Coconut Oil: It is high in saturated fat, and contains lauric acid, which fights bacteria, balances cholesterol levels, and improves your energy expenditure.
c) Avocado: It is rich in healthy fats and also has decent amounts of protein and fiber. It’s great for fighting off hunger craves.
d) Dark chocolate: It can actually help to flatten your belly by staving off hunger and providing your body with essential antioxidants, flavonoids and other properties that fight off free radicals and enhance blood flow.
Ryan is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. He enjoys long walks with a breeze and finding ways to make dessert healthy.