40 things you can do for your well-being

It is highly important to maintain healthy lifestyle habits in order to feel good. Little things you can do throughout the day will help you to stay healthy. Take note of these tips!
  1. HAVE A BALANCED BREAKFAST It is the meal that activates you and should provide you with 25% of your daily energy and nutrients. A great breakfast cannot lack a plant-based drink, wholegrain cereals, fruit, seeds and olive oil.  
  2. PROTECT YOUR SKIN Protect your skin before leaving home. A good moisturizer and sunscreen are essential in our skin routine. In addition, it is utterly relevant to protect cells against oxidative damage. In order to do so, you can take food supplements with antioxidants such as resveratrol, which is quite abundant in the skin and black grape seeds, or astaxanthin, which is a substance with a high capacity to neutralize free radicals.
  3. NOTHING IS IMPOSSIBLE If you are going to face an exhausting day and you are lacking force, natural products may give you the energy you need. Take royal jelly, ginseng, green tea, pollen or Siberian ginseng. They will help you increase your physical and intellectual performance as well as fatigue resistance.
  4. IN THE OFFICE A proper posture and short breaks, and standing up every hour and a half to stretch your legs, are essential to withstand the workday in front of the computer without any kind of discomfort. Use an ergonomic chair and lean your entire back against its backrest. It is also a good idea to use a footrest and keep your legs straight at a 90-degree angle.
  5. THE POWER OF WATER Water is essential for the functioning of our bodies since it transports nutrients, helps to eliminate wastes, and regulates body temperature. Moreover, blood is composed of 83% water. Stay hydrated by drinking at least two liters of water a day.
  6. PROTECT YOUR STOMACH In case you have an unavoidable date for an excessive lunch that will result in heaviness, bloating and other digestive disorders, use suitable food supplements with enzymes (in order to enhance digestion), and probiotics, inulin and soluble fiber, which contribute to gut flora balance.
  7. WE ARE WHAT WE EAT The World Health Organization estimates that a poor diet causes 50-60% of chronic diseases. Therefore, it is necessary to maintain a balanced diet that includes fruits, vegetables, legumes, whole grain cereals, olive oil and fish. Reduce meat, animal-origin fat and sugar intake.
  8. WALKING It is one of the healthiest activities and you can do it every day! It can be adapted to any situation, no matter if you are on vacation, traveling for work... It will make you feel good since walking makes your brain release serotonin and endorphins, the hormones of happiness.
  9. HAVING A SHOWER: A RITUAL OF WELL-BEING Start your day with a shower to help you face it with energy. Use a gel with proper pH levels. Do not take a shower lasting more than 10 minutes, since it would take a toll on your skin and the environment.
  10. AVOID USING ELEVATORS Use the stairs, which is an easy activity that will increase your physical activity without you noticing it. If you live in a building with many floors, you can use the elevator but we recommend stopping it some floors before yours in order to use the stairs too.
  11. MEDITATE Take a break and spend a few minutes connecting with yourself. Stop, leave the housework, job and mental workloads behind, and spend some time for meditation. Five minutes may be enough. It will help you discover yourself while contributing to controlling blood pressure and improving memory.
  12. HAVE DINNER EARLIER You should allow your body enough time before going to bed. A light dinner with vegetable foods and proteins will improve the sleep and lower the risk of being overweight. 
  13. OFF MODE Turn your mobile phone off at night since it will help you free yourself from social media and WhatsApp, which stimulate your brain and interfere with rest. Before going to bed, replace your phone with a book or a conversation with your loved ones.
  14. SLEEP LIKE A BABY Try to make your bedroom the ideal place for rest: cool, quiet and dark. If you find it difficult to fall asleep, you can take melatonin, which will reduce the time it takes to fall asleep. Some plants with sedative and calming properties, such as valerian, passionflower or California poppy, are also good supplements.
  15. HAVE AN INFUSION AT ANY TIME Having an infusion is like having a cup of health at any time since they help us keep ourselves hydrated. Moreover, medicinal plants will help us with their active principles. A cup of green tea at mid-morning will provide us with energy and antioxidants; a chamomile and anise infusion will ease digestion after having lunch and before going to sleep; a cap of lemon balm will help us relax.
  16. HUG EVERYBODY! Is there anything more comforting than a hug? Just a 20-second hug produces oxytocin and serotonin, the hormones associated with well-being. A hug calms anxiety, increases confidence, and alleviates stress.
  17. SUNBATHE Sunbathing is essential for our bodies to maintain suitable vitamin D levels. This vitamin, which we associate with bone maintenance, also takes part in immune function, reinforcing our defenses and helping us to prevent infections. Sunbathing should always be done in moderation and should be avoided during the hottest hours of the day.
  18. SHARE YOUR CONCERNS Talk about them with people you trust. Putting feelings into words helps us give them the importance they need and analyze what they actually mean.
  19. DETOX PLAN At least twice a year, after periods of excess —such as summer or Christmas— our body needs aid to detoxify.
  20. EAT FRESH AND SEASONAL FOODS Increasing the intake of fresh foods with easy preparation improves our microbiota diversity, entails a great supply of fiber and vitamins, which are degraded by cooking, and reduces the calories provided in more complicated recipes. Choosing seasonal foods contributes to enjoying better flavors in a varied diet. In addition, going on a walk to the supermarket is a good way to do physical exercise and save fuel.
  21. TRAIN YOUR BRAIN The same way we do physical exercise to keep our bodies fit, our brains also need some training. Learning to play an instrument, practicing a language, reading or doing hobbies are activities that will keep your brain exercised.
  22. AVOID SUGAR Replace it with other sweeteners for your dishes, such as stevia, a plant with high sweetening power. Try to be also careful with sugar camouflaged in certain foods, mainly in ultra-processed foods.
  23. READ THE LABELS Learn to read the labels on products. This way, you will control your calorie, fat and sugar intake. Bear in mind that ingredients appear ordered according to quantities, meaning, the most abundant ones appear first. Do not buy mechanically.
  24. DO NOT COMPARE YOURSELF TO OTHERS We are unique and different. For that reason, the important thing is to get to know oneself, analyze your strengths and weaknesses, and learn to improve yourself. Do not compete, collaborate.
  25. PAY ATTENTION IN THE KITCHEN Choose the easiest cooking methods and prioritize raw and fresh foods if possible. If you cannot do that, choose steaming, griddling or baking, instead of stews and fried foods.
  26. PRACTICE YOGA Yoga has important benefits for our physical and mental well-being. The different poses help tone muscles and heal the spine while also helping to increase flexibility and develop balance, as they are associated with conscious respiration, and its benefits for stress management and concentration improvement.
  27. FEED YOUR MICROBIOTA Prebiotics and probiotics are responsible for maintaining and restoring the normal functioning of the intestine. They help us strengthen the gastrointestinal barrier and contribute to maintaining the microbiota balance.
  28. SET PRIORITIES Revise your task list and be sincere to yourself, categorize them and decide in what order you are going to tackle them. Learn to say “no” to some of them and do not try to do everything at once. If you manage your time and goals, you will avoid frustration and energy loss.
  29. TRUST THE POWER OF PLANTS Nature is the greatest ally for your well-being. Phytotherapy provides us with multiple solutions to enhance the proper functioning of our bodies and prevent possible traumas.
  30. TAKE VEGETABLE PROTEINS Replace the intake of meat with vegetable proteins, which contain low fat and high fiber, are easier to digest, and are satiating without containing many calories.
  31. CONTROL YOUR WEIGHT Being overweight and obese is one of the main risk factors for cardiovascular diseases and diabetes. They can also trigger bone and joint problems or sleep apnea.
  32. DO NOT SMOKE Tobacco causes cardiovascular, lung and cancer diseases.
  33. SAY “NO” TO ALCOHOL Alcohol intake is harmful to our physical and mental health. Moreover, drinking alcohol too often may cause certain social problems.
  34. SURROUND YOURSELF OF PEOPLE WHO GIVE YOU POSITIVE ENERGY Get away from toxic people that bring you problems, stress and pain. They are tipically nitpickers, jealous and arrogant. Stay away from them and get closer to people that add positive things to your life and give you positive energy.
  35. BE AN ORGANIZED PERSON Your home, your desk, your wallet, your closet... If they are organized, they will instill harmony and well-being. Try to organize one different thing each day. Organizing your surroundings instills mental organization.
  36. BE CAREFUL WITH YOUR FINANCIAL WELL-BEING A good balance among incomes, expenses and savings is essential to maintaining our general well-being. Economic problems may cause stress and other mental health disorders. If necessary, revise your spending habits in order to adjust them.
  37. BE A CARING PERSON Look for activities where you can help and be always a generous person. Solidarity and happiness are closely linked. Several studies show that helping others makes you feel better physically and mentally and will increase the connections you have with your community.
  38. JOIN THE SLOW MOVEMENT This cultural trend promotes calm living. It is about getting away from accelerated paces, and it puts faith in well-done things, enjoying the process of doing them, and adapting to the natural rhythms of each step.
  39. PLAY MUSIC Music is able to change our mood since it makes our brain release dopamine, the hormone of pleasure. Play your favorite playlist to include a soundtrack to your daily activities, which will make you feel better.
  40. SMILE A nice smile and a cheerful look will make you pleasant to others, and you will also feel happy. Be nice and respectful; say “hello”, “please” and “thank you”; visit your family or phone your loved ones. The attitude with which you face your routine influences your mood and your well-being.
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