15 Ways to Staying Healthy Naturally
I want to stay healthy, naturally!
It’s a pretty confusing environment this health and nutrition one and even experts can have opposing opinions –this makes it pretty difficult sometimes to figure out what’s what. Some stuff is pretty basic though – it’s like we already know some of them, but we just forget or get caught up in life and stop paying as much attention as we possibly should be.
Here are 15 simple ways to staying healthy naturally:
1. Cut out those sugary drinks
Biggest confusion out there! What falls under this category? Soft drinks and cordial (of course), fruit juices, trendy sweetened teas, some sports drinks as well as some energy drinks. Swap for: Water (add lemon, lime, strawberries, mint for a flavour kick!), unsweetened teas (teas has so many health benefits), sparkling natural water, coffee (more on this below)
2. Eat healthy nuts and seeds
Yes these guys are high in fat, but they are incredibly nutritious, think protein, fibre, vitamins and minerals. They can even help you lose weight and reduce your risk of developing type 2 diabetes and/or heart disease. Try: Almonds (great for helping to shift belly fat), walnuts, pistachios, brazil nuts and cashew nuts. Chia seeds, pumpkin seeds, flaxseeds, sunflower seeds and hemp seeds.
3. Stay away from ultra-processed foods
These guys have been SIGNIFICANTLY modified from their original form. Generally containing extra sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours and flavours. These foods provide us with mostly ‘empty calories. Calories without benefits! Avoid: snack cakes, fast food, frozen meals, canned foods, crisps.
4. Coffee
It is LOADED with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses. Important fact: Pregnant women should try and avoid as it has been linked to low birth weight. Think: Moderation (2 – 3 cups per day max) and avoid the flavoured coffees, sugar, and artificial sweeteners.
5. Eat Fatty Fish
Actually all fish is a great source of high-quality protein and healthy fat, but this is particularly true of fatty fish, like salmon, which is loaded with anti-inflammatory omega-3 fatty acids as well as other nutrients. There are studies showing that people who eat fish regularly have a lower risk for several health conditions, including heart disease, dementia, and inflammatory bowel disease.
6. Make sure you are getting enough sleep
Good quality sleep cannot be overstated. Poor sleep patterns can drive insulin resistance, disrupt our appetite hormones and even reduce our physical and mental performance. Did you know: poor sleep is one of the strongest individual risk factors of weight gain and obesity? Unabashed plug here! Try spritzing your bedroom with activ(ology) Anti-Stress Supplement before going to bed to help relax and fall asleep.
7. Gut bacteria
Feed it! This is called the gut microbiota and a disruption here is linked to some chronic diseases like obesity and a plethora of digestive issues. How to feed this bacteria: eat probiotic foods like yoghurt (unsweetened natural) or sauerkraut. Don’t like this stuff? Try taking a probiotic supplement and eat plenty of fibre – Fibre also serves as a food source for your gut bacteria.
8. Stay Hydrated
Stay hydrated with good healthy fluids (this doesn’t just have to be only water, remember the swap in number 1?). Women around 2.5 l/day and men around 3l/day. When we drink clean, fresh water our body can function at its optimum and our blood volume is sufficient. Try cutting a lemon and adding this (skin and all) to you bottle of water – this will alkaline your water which reduces the size of the molecules allowing it to flow through the body rather than sitting in your gut making you feel bloated.
9. Avoid those bright lights before going to sleep
When we’re exposed to bright lights (which contain blue light wavelengths) in the evening, it can often disrupt the production of our sleep hormone, melatonin. By allowing the body to produce melatonin naturally (being in a nice dark room devoid of light) we can get a much better nights sleep.
10. Eat your fruits and vegetables
They are loaded with prebiotic fibre, vitamins, minerals, and antioxidants, all of which have a potent health effect. Studies have proven we just live longer when we eat them. We also have a lower risk for heart disease, obesity and other illnesses.
11. Get your Protein in
It’s vital for our optimal health as it provides us with the raw materials our body needs to create new cells and tissues. It is also important to maintain a moderate body weight. Why? A high protein intake can boost our metabolic rate (or calorie burn) at the same time making you feel full. It can also reduce cravings and the desire to snack late at night.
12. Keep the Body Moving
Moving our body is one of the best things we can do for our mental and physical health. Moving is particularly effective in reducing belly fat (the harmful type of fat that builds up around our organs). Aim for at least 150 minutes of moderate intensity activity each week.
13. Quit smoking and/or drugs and drink in moderation
When we smoke or take harmful drugs, we know we are negatively affecting our health. Abusing alcohol also has a seriously negative affect. Try talking to your GP if you are finding it hard to quit.
14. Get Creative with Herbs and Spices
These guys not only provide flavour but also offer us several health benefits as well. Did you know ginger and turmeric both have amazing anti-inflammatory and antioxidant effects which can help improve our overall health. Note: Due to their powerful potential health benefits, aim to include a wide variety of herbs and spices in your diet each week.
15. Let’s Meditate
Stress has an incredibly negative effect on our health. It can affect our blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and so much more. For this reason, it’s important to find healthy ways to manage stress. Meditation and mindfulness have scientific evidence to support their use for stress management and improving our health.
If you’re goal is to live a healthier life, focus on the foods you eat along with exercise, sleep, and your social relationships regularly.
Product/s Mentioned:
