Health Is Wealth: This Woman’s Word Top 5 Healthy Habits

Encouraging, motivating and empowering myself, as well as others to lead and maintain a healthy balanced lifestyle is one of my deepest passions in life, and after reading a few informative articles via Simplyhealth, I was inspired to create and share my own ‘Top 5 Healthy Habits article which kicks off my brand new Health Is Wealth fortnightly series (welcome to the first of many). I hope you enjoy reading them as much as I have putting them together for you….

Stay Hydrated – Drink More Water / Fruit Infused Teas

On the top of my list is staying hydrated! DID YOU KNOW: We can go 30 days without eating but only 72 hours without drinking! This is why ladies and gents it is extremely crucial that we take the time to replenish our H2O stocks on a daily basis (que the most frequently asked question)…

So how much should we be drinking?

We’ve all probably asked this question at least once during our lifetime and have perhaps read many an article advising you on different things. After completing extensive research, it is recommended that we should be drinking 1.5 litres a day but most recently, I have noticed that health nutrition experts are now advocating drinking a minimum of 2 litres of water a day.

Just in case you weren’t aware, the human body is actually made up of 60-70% water. H2O can be found is in all of our cells as well as in between them (cool right?). With every day that passes, we lose approximately 2-3 litres of water through various activities that include but are not limited to breathing, moving, urinating and sweating.

One of the most obvious signs to tell if you are dehydrated is when your urine is a deep yellowish colour.

If you like I, dislike the taste of plain water, you can reach the daily intake by drinking caffeine free fruit / herbal teas or simply make infused water by adding pieces of fruit to your jug, bottle or glass.

Get Enough Sleep!

Getting enough sleep is high on my recommendations for everyone to start taking seriously, hence why it is placed at number 2 of my health habits. Speaking as someone whose body clock has been out of sync for as long as I can remember, I cannot stress enough just how important getting adequate sleep actually is! Studies suggest that adults need between 7 – 8 hours of sleep.

Until very recently, I had been surviving as little as 3 – 5 hours’ sleep which, let’s be honest is pretty horrendous given my active lifestyle coupled with the demands of my day job. I was in a routine that, if I went to bed before 12 am, I would find myself waking up around 3 am and drifting back off just before my alarm went off at 5.30 am.

Should you not be aware, lifestyle plays an important factor when it comes to our sleep patterns and by incorporating just a few of these tips like I did will set you on the path to finally end those restless nights.

Switch off – When one is ready to retire for the evening, the brain cannot get into a relaxed state if you are busy watching TV, reading emails  on your tablet or checking in on what others are doing via the many social media platforms readily available to us at a touch of an app on our smart phones. DID YOU KNOW: Phones, tablets and TV emit light significantly halt the production of the sleep hormone Melatonin. You’ll be doing yourself a favour by ensuring these electrical are turned off and stowed away!

Keep a Regular Routine – Keep your body clock on time to strengthen the link between the night-time and sleep by heading to bed at roughly the same time each night. Take it from me, this is the hardest habit to break, especially if you are used to retiring for the night at stupid o’clock but keep persisting and you will reap the benefits such as having more energy, being more alert and happier.

Consume a Source of Protein With EVERY Meal

Protein is an essential nutrient found in animal products (poultry, eggs, red meat) nuts, beans, yoghurt and pulses. As our body uses protein from our diet to build new cells, maintain tissues, and synthesize new proteins that make it possible for you to perform basic bodily functions, these are the reasons why I take it upon myself to consume a source of protein with every meal and snack thus encouraging you to do the same.

The supply of proteins in our diet maintains the continuous growth of cells such as skin, bones, hair, nails and other organs within our body. Proteins are needed in order to maintain the body’s resistance to infectious diseases. Immunoglobulins are proteins that release antibodies to kill the bacteria, virus or toxins entering the bloodstream

As this topic is incredibly complex to summerise in a few paragraphs, I will be covering the importance of protein in our diet in greater depth under a separate article but trust you get the gist when the information provided above.

Move More

You don’t have to be a hard-core fitness enthusiast like me who loves to challenge myself physically by opting for grueling workouts in order to lead an active lifestyle. Oh no! By making a conscious effort to simply move more throughout the day, your body will still burn calories and you will reach the daily recommended exercise requirement of 35 minutes a day.

For those like I who work in an office environment and are desk bound for most of your working day, here are a few tips to getting a short but effective workout.

Incorporate Walking – Whatever your preferred method into work, college, school or university requires you to take public transport or drive by car, I advise you to get off / park your car at least 5 minutes away from your actual destination and walk the rest of the way. To keep you motivated, I’d encourage you to invest in a pedometer or activity tracker that tracks your steps and basic activities.

Take the Stairs – Not unless you happen to work or study on the 8th floor + of a building, there is really no excuse to opt for the lift that is of course, you have chronic joint problems such as Arthritis.

Take advantage of your local park – Gone are the days that one needs a gym membership to get regular workouts in. Work out for free by lacing up your trainers, embrace the fresh air and explore your local park. Most parks nowadays will have outdoor equipment for you to experiment with including designated tennis court areas and pathways to do a spot of jogging. In warmer climates rally your friends and or family for game of rounders or football, the possibilities are endless so get creative!

Consume More Dark Leafy Green Vegetables

It is recommended that we as a nation consume 5 portions of vegetable every day, by what if I was to tell you that not all vegetables are created equal!

You see, the darker the colour of your leafy green vegetables, the higher and richer they are in antioxidants. Antioxidants plays a crucial part in omitting free radicals in our body and consuming such foods is the best way to increase our micro-nutrient intake and fibre which in turn contributes to improved vision and immune function to name a few.

Eating dark leafy greens such as Spinach, Asparagus, Broccoli, Arugula, Collard Greens, Bok Choy, Kale and Romaine Lettuce on a daily basis means you will increase your  vitamins A, B, C, E and K intake and reap the benefits of being healthy from the inside out. Below is a breakdown how each vitamin contributes to optimal health

• Vitamin A –  helps with your vision
• Vitamin B –  helps increases metabolism
• Vitamin C – helps your immune system to function
• Vitamin E reduces free radicals
• Vitamin  K  is said to help with osteoporosis

The above dark, leafy greens mentioned make a great addition to a homemade smoothie, ideal for masking the taste for the fussy eaters and little people in your life.

I trust you have found the first of my Health Is Wealth series insightful and informative one hope, after reading this article, you will be empowered to include a few if not all of my Top 5 Healthy Habits into your current regimes . I make a conscious effort to practice what I preach and would never advise someone to do something I don’t already do myself.

What Healthy Habits do you swear by that was not mentioned in my top 5 short-list? Feel free to leave your recommendations in the comment box below 🙂

Disclaimer: The advice given within this article is for information purposes only.