I’m sharing my opinion on the most important healthy habits to improve yourself mentally and physically.
Over the years, I have learned a few things through clients’ training and also experimenting on myself that everyone is different and responds in different ways. That being said, I have found 6 habits that seem to work the best for most people. I will rank them in order of importance. You might disagree with the order of my rankings but I will explain.
1. Get 6-8 hours of uninterrupted sleep every night.
You must rebuild and rest your mind and body before you can start your day. Sometimes doing that is easier said than done but try your best, you will feel the difference.
2. Drink enough water per day.
If you don’t know by now, your mind and body will function at a higher level when you drink plenty of water.
3. Exercise.
Walking at least 30 minutes 3 times per week and resistance training 3 times per week will put you in a better mood and make your bones and muscles stronger. I put exercise before eating a balanced diet because even if you don’t eat the best foods, you will still get the benefits of exercise.
4. Eating a balanced diet of carbs, protein and 30% calories from fat.
My clients and I have tried a variety of diets and I have seen the way people feel and look on them. I’ve tried low carb, high carb, low fat, all fat Ketosis, and even vegan for a whole year. When it comes to mood, energy, and physical health I have to say a balance of carbs and protein and about 30% fat works the best. You might disagree and say the diet you are on works the best for you. If that is true then continue on, whatever works for you, we are all different.
5. Taking a few key vitamins, minerals, and supplements that we are deficient in the foods we eat.
I believe a lot of supplements are not beneficial enough to justify taking them but I do recommend taking Vitamin A, B12, B6, C, D3, E, Folic acid, Magnesium, Zinc, Selenium, and Iron. Now if that sounds like a long list, don’t worry, a high-quality multivitamin will contain all or most of them. In addition, I recommend taking fish oil and a protein supplement. If you are not getting enough fiber from fruits and veggies I also recommend taking a fiber supplement. Most people do not get what they need from food alone. You will be amazed how efficient your mind and body works when taking the proper vitamins and minerals.
6. Sunlight.
We all need a certain amount of sunlight per day.The right balance can improve your mood by releasing the hormone called serotonin. Without enough sunlight, you will have low levels of serotonin, which, research has shown that causes depression. Exposure to sunlight causes a person’s skin to create vitamin D. Vitamin D is great for building strong bones. I would aim to get about 10 minutes of direct sunlight on your arms and face 3 times per week.
You can depend on me to provide valuable information which will support, guide, and inspire you toward the best possible health and fitness lifestyle for you and your family.
