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Posted on 20 Jan, 2018

7 tips for a healthier 2018

We all want to live a bit more healthy, but unfortunately it’s easier said than done. We’ve created a list of our 7 tips that will help you live healthier into the new year and beyond.


1. Get more quality sleep

Sleep is probably the most overlooked aspect of our bodies health. Sleep helps us feel refreshed, combats stress and allows our muscles and joints to recover from exercise. Falling short on quality sleep will affect your mood, productivity and even your weight. These are our tips to help get better sleep:

  • Go to sleep and wake at the same time every morning. It sounds obvious but getting in this habit will allow your body to get into a fixed routine and allow for an easier rise every morning.
  • Avoid bright screens 1 hour before bed. Something we can all be guilty of-late night television, scrolling on our mobiles- we constantly have a screen in front of our faces! The light can suppress melatonin production(a hormone which helps us sleep) and the TV shows we watch are often stimulating for the mind and not relaxing. Tip- Why not pick up a book and read for 20 minutes before bed?
  • Think about nutrition before bed- The obvious stimulant to avoid before bed is coffee but cigarettes, alcohol and foods with a high fat content can hinder your ability to fall asleep fast. You can get more detailed information on nutrients to consume for a better nights sleep here

2. Set realistic goals

Put simply if you don't have goals, you don't know what your'e aiming for. How many times have you seen someone set an unattainable target in a short time period, only to get disheartened when they don't see immediate results. If your goal is not attainable and realistic you will spend your year going around in circles and more than likely fail to reach the unachievable goal you had set yourself on day 1. 

By breaking a large, long term goal into smaller realistic goals you will see how much faster you progress as you reach a rewarding point every few weeks, leading to increased satisfaction and higher morale! These smaller goals could be to initially lose 5 lbs in 4 weeks, run 5K in under a specific amount of time or to build muscle for a holiday in 6 months time. Once the goal is realistic you can then tailor your nutrition, exercise and fitness schedule to your goal. Small steps in the right direction will lead to huge benefits long term!

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3. Effective Stress Management

We are more stressed now than ever before. This can lead us to losing focus and making rash decisions.These are our tips on managing stress:

  • Laugh-Laughter has been shown to lower stress hormones, reduce inflammation in arteries and increases immune cells and infection fighting anti bodies! Laughter also releases endorphins which is the bodies feel good chemicals. 
  • Exercise- We can't stress(pardon the pun) this enough! Exercise has so much health benefits, not least it's effect on reducing stress. Not only does exercise release endorphins, it also improves your cardiovascular health and your all round well being. 
  • Unplug from technology- This is huge in helping to reduce stress. We have a screen in front of us almost every hour of the day, cut the cord (not literally) now and again to escape from technology and allow yourself some time to unwind and de-stress. 

 

4. Food Prep and nutrition 

Often where people fall down on their fitness goals is with nutrition and not being prepared, going for the option of eating out all too often. Preparing 2 days worth of food at a time is a great way to save time and make healthier choices where you can track your macro nutrients and calories easily. 

While preparing food is the first step, getting familiar with nutrients and calories is the next if your are following a fitness regime. My Fitness Pal is a great free app which can be tailored to your fitness and nutritional needs, This allows you to input your food choices and track your calories easily, a real eye opener if you have never tracked calories before!

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5. Keep Hydrated

This is probably one of the most recommended tips and with good reason! Your body is made up of 80% water and the brain is 70% water. When we are lacking in hydration our bodies suffer in a variety of ways- Poor concentration, headaches, dull skin and joint aches just to name a few. 

2 liters a day for an adult is the usual recommendation but if you want to tailor it personally a simple way to do it is with this sum: Body weight KG x 0.03 = Minimum daily water intake 

The role of hydration in a healthy body and mind can't be stressed enough- it will flush out toxins and salt and helps the body recover from exercise. Drink up!

 

6. Be more positive

Does positive thinking make a difference in our lives? Absolutely. Positive thoughts lead to positive outcomes. By believing that adopting a positive attitude is a choice, you can rid yourself of negativity in almost any situation. Everything happens the way it happens and it's up to us to be more positive regardless of what's happening around us. Not only will being positive lead you to get the best out of situations, it will give you confidence, make you feel more energetic, feel stronger and give you better clarity of mind. We are in control of our attitudes and nobody else can change that, be happy! 

 

7. Supplement

We are living in an age where we are working longer days, doing more challenging activities and getting less sleep. We often rely on sugary energy drinks and coffee to get us through the long days.This is not optimal and can often lead to a 'crash' midway through our working day. Even when we eat healthily, there will be times when we lack certain vitamins/minerals. By supplementing with a natural health supplement we give our bodies the vitamins & minerals it craves and also a natural boost of energy!

Revive Active contains all your recommended daily allowance (RDA) of amino acids, vitamins and minerals. It is sugar free, sweetened with the natural plant based sweetener, Stevia, meaning it provides a natural source of energy with no mid day slump! If you are looking for a healthier 2018, start your day off with a Revive Active and notice the difference!

 

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If you have any questions please don't hesitate to contact us in the comments below or email info@reviveactive.com