A healthy diet trickles down to every facet – from your physical body, mental ability, and emotional state. Therefore, it is essential to maintain an eating habit that will give you the right amount of nutrients.
Craft a diet plan that is rich in whole grain, vegetables, fruits, and moderate levels of protein. Drinks lots of water to keep your body hydrated for the whole day. You may also consume a glass of red wine and a cup of coffee per day. You may also check this article if you want to know how juicing can be another option for a healthier body.
Learn To Say No
The ability to say no is a discipline. Agreeing to everything is one of the factors in a stressful life. However, people are uncomfortable saying no due to the roles and responsibilities society has set in for everyone. Doing this will usually tag you as the bad guy in every scenario.
Even though this is a concept that most people frown upon, you should learn to practice this as much as possible. Organize your life, maintain a work-life balance, and cut down and prioritize your tasks and roles. Your sanity and overall being should be the first one on your list. If you do not take care of yourself, this will result in a tired body and mind.
Another way to declutter your thoughts and get rid of negative thinking is by expressing yourself. The ability to pour your heart out, especially to the people you trust most, will enable you to release all the bad energy lingering in your body. In today’s stressful environment, keeping everything to yourself will only be a burden to you.
At the same time, you may tell people how you really feel about them. If they did something that was unpleasant to you, let them know. Just make sure that you say it to them in a constructive manner. This will not only help you improve your relationship with them but it is also an avenue for them to change their ways through your feedback.
You may also express yourself through art if you’re not comfortable talking to other people. This may be in the form of dance, drawing, writing, and more. Although you’re still spilling everything to yourself, it’s still a relief since you’re not bottling everything inside you. Art enables you to soothe your anxiety and face life with more confidence.
Daily exercise can also be your savior for a healthier body. What most people are not aware of is that exercising is also a revolution for spiritual health. For one, you engage with this activity to reach greater happiness and fulfillment. You see this as an opportunity for you to elevate your overall sense of well-being.
At the same time, others also use their workout time to reflect. These precious moments that you spend with yourself alone, inside your own world, are the best time to look back and determine what your heart and mind really feel. Self-reflection is the road for spiritual contentment as well.
Make sure to try this workout routine from Total Shape which will definitely be the best recipe for a better physical and spiritual being.
Look For A Support System
Yes, managing your daily tasks both for work and home is difficult. For most people, it seems that 24 hours a day is not enough for you to fulfill your short-term and long-term goals. Nevertheless, it is still vital for everyone to spare some part of your week connecting with your support system – may it be your partner, parents, or friends.
Keep in mind that forming relationships with other people is not a sign of weakness. Instead, it is beneficial for you since there will be a group of individuals who will be with you in times of need. They will be the ones who will get you out of your slump, cope with your problems, and provide you with solutions and resources. At times, they will also be the ones who will drive you to a better spiritual journey.
Explore all these practices as much as possible to open more energy channels. These will strengthen your physical stance, improve spiritual connection, and stimulate your mind. Finding ways to keep these areas at their best will give you a happier and more fulfilled life.
Health benefits of drinking enough water
About 60% of our bodies are made of water. But, still, you-re required to drink enough water every day. Why? Because water is responsible for several functions including, regulating your body temperature, preventing dehydration, facilitates the excretion of wastes from your body, and enables your brain function.
Of course, there are more health benefits of water to your life. But before that:
How much water should you take per day?
Water is an essential element of your life. In fact, almost every function of your body needs or uses water, from your muscles and joints movements to the brain and tissue cushioning. So, you’re either losing water while breathing, through urine, perspiration, or through general body movements.
Therefore, if you need your body to function well, you must ensure you replenish the amount of water loses or used. According to the Centers for Disease Control and Prevention (CDC), men should take up to 3.7 litres (125 ounces). In comparison, women should consume about 2.7 litres (91 ounces). But of course, you can take more or less than the indicated amounts depending on different factors.
What determines the amount of water you take?
The amount of water and other fluids you take per day significantly depend on:
Exercise– when you participate in specific activities, you’ll have to drink a lot of water. For instance, during exercising, your body removes wastes through sweats. And to cover or replace the amount of water lost. So, it’s essential to take more water before, during, and after exercising or workout.
Whether or environment– humid or hot environment would make you sweat and in the process lose water. Also, there is a high chance of dehydration at high altitudes. So it would help if you consumed a lot of water during the hot conditions or summer.
Your overall health– studies have confirmed that your body loses a lot of fluid or water while you’re sick. For instance, vomiting and diarrhea increase your chances of water loss or if you have conditions like urinary tract stones and bladder infections, among others.
Pregnancy and breastfeeding– Suppose you are asking why water requirement increases during pregnancy or when lactating. In that case, here is what you need to know: during pregnancy, the water in your body is used to create of produce amniotic fluid.
Again, physical pregnancy changes or symptoms like vomiting and nausea increase the demand for more water. Also, you experience higher glomerular filtration and blood volume while you lose more water through respiration and sweating. All these demands that you stay hydrated, which calls for you to take more water or foods containing water.
On the other hand, breast milk contains 90% of water. Meaning while you breastfeed your little one, you lose a lot of water. So, you should take more water to replace the ones lost through the milk.
Importance of drinking enough water
Regulate body temperature
Your body loses a lot of water through urination and sweat, especially during hot weather or when you engage in physical activities. Such factors would cause your body temperature to rise. However, drinking more water ensures you manage your temperature while preventing dehydration.
Maximize your physical performances
Studies have confirmed that dehydration can reduce your level of exercise, lowering your physiological and sport capabilities like strength/power and endurance. And you’ll probably take less time exercising as compared to when you take more water.
Treats and prevents headaches
Headache is a common sign of dehydration. And since taking adequate water has been proved to reduce dehydration, it thus means that you chance of experiencing migraines and frequent headaches if you consume more water.
Aids digestion process
First, water helps in forming mucus and saliva, which help break down and digest different foods. Also, they help moisten food, thus reduce the friction for easy swallowing.
Experts have also confirmed that drinking more water helps get the food out of your body. In other words, it facilitates the excretion of waste in the form of feces and urine. Even better, water ensures a clean mouth and can also prevent and reduce tooth decay.
Promote weight loss
Drinking more water would increase satiety and boost your metabolic rate, thus increasing the number of calories in your body. This would, in turn, help you lose weight.
Also enough water:
- Helps prevent constipation
- Transport different nutrients throughout your body
- It helps fight off diseases like kidney stones, urinary tract infection, and hypertension
So, what can you do to take more water?
Tips to help you drink more water
Since your body is entirely dependent on water, you should:
- Have reusable water bottles so that you can refill them whenever you feel thirsty
- You can as well serve water during every meal
- Consider choosing water over other drinks like soda
- Serve or eat more foods: fruits and vegetables that contain more water like watermelon, cabbage, and lettuce, among others.
Water is a significant factor in your health. It would help if you had it for your physical performance, brain function and reduce dehydration, fever, and headaches. Also, you need water to facilitate your digestion, relieve constipation, and help flush out wastes, among other crucial benefits.
5 Ways to Help Your Employees Keep Fit (and Productive)
Your employees are arguably the most important asset your company has. Not only are healthy and fit workers more productive, but they’re also less likely to make mistakes and are much more loyal to the company when they know that their employees care for them. Here are some ways to keep your employees fit and productive:
Create remote exercise challenges
Going to the gym may not be an option for all, but that shouldn’t be an excuse to not get moving every once in a while. Gamifying the entire physical fitness experience for your employees will make it more exciting and fun and will most likely yield more participation and enthusiasm from them. You can create a fitness challenge for all your employees to compete on. Set a prize or a non-monetary incentive for people to get that final push that will get them out of their couch.
You know what they say: abs are made in the kitchen. While getting your employees ripped isn’t the primary goal, a common mistake is thinking exercise is all there is to living a fit life. That couldn’t be further from the truth. What you eat affects your body more than exercise ever will. You can encourage your employees to eat better by partnering up with some healthy food choices where they can get discounts with. Even better, if your budget allows for it, consider having an in-house nutritionist and kitchen that will prepare healthy meals for your employees.
Sitting is the new smoking. Living a sedentary lifestyle can increase your risk of getting heart attacks. Encourage frequent standing up and stretch breaks so your employees are reminded to take a walk every hour or so. Aside from encouraging short but frequent breaks, as an employer, you can encourage stand-up meetings and even decide to install standing desks or more ergonomic alternatives for your employees
Consider telling busy employees about supplements
Not everyone has the time nor energy to lift some metal after work, so taking in some food supplements may be an option that could work for you. Be discerning when it comes to which supplements to recommend to your employees and teach them how to look for one that fits them. Take for example this review https://totalshape.com/supplements/monster-test-testosterone-booster-review/. Aside from looking at its pros and cons, look at any potential side-effects and ingredients that they may be sensitive to.
Lessen alcohol intake
Drinking alcohol is a work culture you almost always can’t avoid. Add that to the fact that work-related stress can actually trigger increased alcohol consumption. Still, you can curb the negative effects of excessive drinking in the workplace by always providing non-alcoholic beverages in company functions, and avoiding company dinners in places like bars. If there are employees with any drinking problems, provide the necessary medical and social interventions that are designed to address the problem holistically. That way employees are taken care of not only physically but also mentally which will help them be more productive at work as well.
Taking care of your employees by helping them be healthier and managing their stress levels can spell the difference between a thriving company and one that’s going to go out of business. Don’t forget to check whether the programs you’ve set in place are working and always ask for employee feedback.
8 Impressive Teeth Whitening Tricks For Busy Men and Women
As you get older, your teeth become more stained and yellowish. The good news is that you can reverse this effect. You just have to commit a few minutes to try out the following whitening remedies.
1. Baking Soda
Baking soda has abrasive characteristics, which is why it’s good for whitening your teeth. Another interesting fact about baking soda is that it helps to kill dental bacteria. Therefore, you’ll be getting double benefits when you brush with baking soda. Before you use this home remedy, you should know that your teeth will not become white immediately. The process is gradual. To get the best results, mix two tablespoons of baking soda with a tablespoon of hydrogen peroxide. Put the paste on your toothbrush and clean thoroughly for two minutes before rinsing your mouth.
2. Whitening Kits
Another genius and simple way to whiten your teeth is to use whitening kits. COCO LAB is one of the most effective whitening gel in the market. The kit comes with a stylish jaw-shaped tray where you pour the gel. After filling the tray, you’ll attach it to your teeth for a specified period before removing it and rinsing your mouth with water. This method is quite effective because the natural ingredients in the gel are perfect for removing stains and whitening your teeth. The tray also fits your teeth perfectly and gets the gel through those unreachable areas.
3. Avoid Caffeine
If you want your teeth to be white, you have to avoid certain foods. Caffeine is notorious for teeth discoloration. That’s why you should avoid drinking tea, coffee, and smoking. Other drinks that stain your teeth are white and red wine, berries, soda, and sugary treats. However, if you must take these drinks, use a straw or a cup that limits contact with the teeth. Immediately after drinking these liquids, rinse your mouth with water to stop the liquid from sticking to your teeth.
4. Whitening Strips
To get quick results without spending too much money, you can buy whitening strips. The strips contain peroxides, which help to bleach your teeth. In the packet, you’ll get two sets of strips made from plastic. One for the bottom teeth and the other for the top set. The good news is that you can wear strips and no one would notice. Also, you have to wear them for a limited amount of time. If you keep them on for longer, they could damage your teeth. Wash and rinse after removing the strips. The results should be visible in 7 days.
5. Brush and Floss Everyday
Sometimes due diligence is the best way to keep your teeth white. Brush your teeth after every meal and make sure that you floss every day. Use a brush with soft bristles to clean your teeth. If you can afford an electric toothbrush, even better. That’s because the vibrations are better at removing stains. When you floss, be careful not to hurt your gums. Be gentle.
6. Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which helps in destroying harmful bacteria. This type of vinegar can also help bleach your teeth to make them whiter. For the best results, mix one tablespoon of lemon juice with two tablespoons of apple cider vinegar. Dip your toothbrush in the mixture and brush for at least two minutes. Alternatively, you can use the mixture as a mouthwash. Rinse your mouth with water after spitting out the mixture. However, you should know that acetic acid can corrode your teeth. Therefore, use this mixture once per week.
7. Visit the Dentist
Before you use any home remedies or strips to whiten your teeth, see your dentist. You should go for a routine check-up to make sure that everything is okay with your teeth and gum. If you have an oral infection, it can become worse when you use whitening remedies.
8. Eat Healthy Foods
The foods you eat have a big impact on your oral health. Eating apples can help improve your gum health. Drinking milk and yogurt can help your enamel become stronger because they contain lots of calcium. Eating carrots and celery can help scrub the stains off your teeth. Apart from keeping your teeth white, these foods are also good sources of nutrients.
Use the tricks mentioned above to whiten your teeth and improve your overall appearance. The good news is that all remedies are easy to do, and they only take a few minutes. You can brush your teeth with apple cider vinegar every morning before you leave for work. You can also use the whitening strips at work as long as you have the timer on. You can also use the remedies before going to bed. Just like being physically fit, to have strong and white teeth, you just need to start, don’t stop, be consistent, and you’ll get results.