10 Ways to Get Healthy Fast!

When the new year rolls around, most people's resolutions are to make healthier choices. It’s an easy time to start a new routine, because you can keep track of how long you have been on your new path. However, whatever time of year it is that you are reading this, is a great time to be healthier. Don’t wait, start today!

In fact, I compiled a list to help you get started. Here are 10 Ways to Get Healthy Fast! Which ones are you going to try?

1) Start Exercising – Exercising can help us not only control our weight, but improve our mood, build our self esteem, promote better sleep, and combat health conditions. (1) In fact, I have an easy way to incorporate exercising into your daily routine, introducing... Cubii! I own one and it’s a portable, compact elliptical that you can do while sitting on the couch, or even while you are at work at your desk. It’s easier on your joints, because you are sitting down and it has a ZeroGravitii Flywheel for a smooth stride. There are 8 levels of resistance and an easy to read, illuminated LCD display. Plus, it has a retractable handle and built-in wheels so you can move it from room to room, which is really handy. If you want to take your Cubii to the next level you can download the App, where you can access 300+ expert-guided workout classes and you can manually track your progress including; strides, mileage, active time and calories burned. Cubii is a great way to do something healthy for yourself while you are sitting at work, or want to watch a TV show... no need to go out to the gym and a great way to multi-task!

2) Cut out the Soda – Diet and regular sodas have both been linked to obesity, kidney damage and certain cancers. In fact, the early findings of a study showed that there was a 48% increase in heart attack and stroke risk among daily diet soda drinkers (compared to people who did not drink diet sodas at all or did not drink them every day). (2)

3) Stop Eating Fast Food – Fast food is convenient, I’ll give it that, but it’s definitely not healthy for you. Researchers have found that a diet high in fast food containing bad fats, sodium and sugar can affect far more than your waistline. It negatively effects your brain, bones and even your mood. Once you stop eating fast food you will lower your risk of heart disease, and get this, even improve your memory! Researchers from Oregon Health and Science University found that trans fats actually shrink the gray matter in your brain, affecting it’s ability to function. Plus, mice that ate a diet of junk food displayed memory loss and a lack of cognitive ability after just one week, according to a study published in the journal Brain, Behavior, and Immunity. (3)

4) Stop Smoking – If you’re a smoker, quitting is one of the best things you can do for your body, but it’s the toughest one on my list. Did you know that in as little as one hour after the last cigarette, you start getting healthier?! The sooner you quit, the faster you will reduce your risk of cancer, heart and lung disease, as well as other conditions related to smoking. In just 20 minutes after your last cigarette, your heart rate drops and returns to normal, blood pressure begins to drop and circulation may start to improve. After 12 hours, your body will cleanse itself of the excess carbon monoxide from the cigarettes and increase your body’s oxygen levels. After just 1 day, your risk of heart attack begins to decrease and after 2 days your sense of smell and taste will be more vivid as your nerve endings heal. After 1 month your lung function begins to improve and you will notice less coughing and shortness of breath. (4) The benefits keep getting better as more time goes on. There is no time like the present to quit. If you are waiting for a sign, please let this be it. Oh, and you’ll save a bunch of money too! Save it and use it for a nice vacation on your 1 year anniversary being cigarette free, you deserve it!

5) Get More Sleep – There are tons of benefits to getting enough sleep. Everything from getting sick less often, to lowering your risk for serious health problems like diabetes and heart disease. Most adults need 7 or more hours of good-quality sleep (and on a regular schedule) each night. Teens need 8-10 hours, school-aged children need 9-12 hours, preschoolers need 10-13 hours (including naps), toddlers 11-14 (including naps), babies 12-16 (including naps) and newborns 14-17 hours a day. (5)

6) De-Stress – Stress can cause a mountain of health problems such as; aches and pains, chest pain, headaches, high blood pressure, digestive problems and trouble sleeping. By realizing what environments and conditions make you stressed, you can start to manage your stress levels. Great ways to manage your stress is to try yoga, meditation, and breathing exercises. Connect with people who make you happy, say “no” to additional responsibilities if you already feel overwhelmed and acknowledge the good parts of your day and life. (6)

7) Drink More Water – Most of the human body is water, averaging to about 60%! That’s a lot of water. In fact, the percentage can range all the way up to 75%! With all of our organs needing water to work properly, we need to drink a lot of water. Did you know that the human brain and our kidneys are made of 80-85% water? Our heart and lungs aren’t far behind with 75-80% water and even our blood is half water! (7) So, staying hydrated is crucial for the human body. In addition to drinking enough water, it's also possible to take IV hydration in Miami, which contains nutrients and minerals and hydrates the body effectively and quickly. Stay hydrated!

8) Eat from Smaller Plates – If you eat dinner on a smaller sized plate, such as a lunch plate, you can eat up to 30% less food! There have been over 50 studies conducted to see whether or not smaller plates helped to reduce consumption and the results were a staggering, yes! If your plate is 30% smaller, and say you fill your plate as you usually do, you are eating 30% less than before. This can cut back in your cholesterol, sodium intake, and much more. (8)

9) Eat More Fruits and Vegetables – When you have a diet that’s rich in fruits and vegetables you can lower your blood pressure, reduce your risk of heart disease and stroke, prevent some types of cancers, lower your risk of eye and digestive problems and have a positive effect on your blood sugar. In fact, if you eat non-starchy fruits and vegetables (apples, pears, and green leafy vegetables) you can even promote weight-loss. (9)

10) Avoid Processed Foods – Processed food are easy, but easy doesn’t mean good. In fact, “a five-year study of over 100,000 people found that every 10% increase in consumption was associated with a 12% higher risk for cancer. You are also risking other serious health issues such as; heart disease, diabetes, high blood pressure and obesity. (10)

Resources:

(1) - https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

(2) - https://www.webmd.com/diet/features/sodas-and-your-health-risks-debated
(3) - https://www.eatthis.com/health-benefits-giving-up-fast-food/
(4) - https://www.medicalnewstoday.com/articles/317956#outlook
(5) - https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
(6) - https://my.clevelandclinic.org/health/articles/11874-stress
(7) - https://www.medicalnewstoday.com/articles/what-percentage-of-the-human-body-is-water#why-water-is-important
(8) - https://www.sciencedaily.com/releases/2016/01/160112091636.htm
(9) - https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
(10) - https://www.lhsfna.org/the-many-health-risks-of-processed-foods/