A habit is a powerful mechanism that can be harnessed to work for the benefit of our health and well-being.It requires some work, regularity and sometimes cunning.What do you get in exchange and how to develop healthy habits?
How many times have you caught yourself doing something that you do not remember at all? You got to work by car completely without remembering what was happening along the way, or you switched off (despite doubts) the iron right after you finished ironing the shirt. It is the power of habits, the mechanism developed by the evolution of the brain. In order to be able to do more interesting and ambitious things in parallel, we perform certain routine tasks on autopilot.
And would not it be great if we were practicing a healthy lifestyle on autopilot? Is it possible to consciously develop a habit, one or many? I have good news for you, of course it is possible!
Studies show that it is enough to perform a given activity on a regular basis for two to five weeks to become a habit. So every day, consistently (without excuses!) Do the thing, and after two, a maximum of five weeks, we will start doing it automatically, without having to remember about it. A bit like commuting by car, where after some time each part of the route is known by heart and we do not wonder what maneuver to do now.
1. Drink plenty of water – healthy habits
Can you imagine not drinking for 7-8 hours? How would you feel then? You do not drink during sleep for a while. Despite the fact that you do not feel thirsty, your body is dehydrated after the entire night of sleep. These water shortages should be made up immediately after getting up, no later than 30 minutes after awakening. The best for this is water with the addition of lemon juice.
Water moisturizes your body, lemon juice has a deacidifying effect and provides an excellent dose of vitamins for a healthy start of the next day. Also regularly eat water between meals throughout the day, why between meals? When eating, it is best not to drink so as not to dilute digestive juices. Thanks to this, the stomach easily handles the correct digestion of the food consumed.
2. Eat fresh fruits and vegetables daily
Vegetables and fruits are the richest source of nutrients, ie vitamins, minerals, enzymes and phyto-ingredients. It is hard to imagine something more nutritious, more full of life. They are characterized by the highest nutritional density (ANDI scale), have the highest ratio of nutrients to the calories contained in them.
Vitamins that we consume are divided into two groups, soluble in water and fat, more in the vitamins you’ll read in this article. These water-soluble (at least vitamin C) have the disadvantage that they quickly disappear from our body. Any surplus is immediately excreted in the urine. That is why it is so important to replenish their resources every day, eat fresh vegetables and fruits every day.
3. Eat your home-cooked meals
Fortunately, there are more and more places serving healthy food. However, being constantly on the run, we are not always happy to finish them on the way and we end up with a bar in the palm of your hand. The recipe for this is planning and preparing meals immediately in larger quantities at home. In fact, it is enough to cook 2-3 times a week, each time preparing a larger amount of healthy food. You can store several / dozen or so days of frozen, frozen or pastorized dishes and take them to work or eat at home.
When preparing home-made meals, make sure that they are made of wholesome products – fresh vegetables and fruits, wholemeal flour, dark pasta and bread. Do not use ready-made condiments, in most cases you need a little healthy Himalayan salt and fresh or dried herbs. You can learn more about ways to prepare healthy meals from the podcast. How to start a healthy diet.
Work out the habit of cooking a larger amount of dishes, take them later to work, on trips, make sure that you always have something healthy to eat.