Healthy every day

Many of us struggle to fall asleep or experience disrupted sleep patterns. Fortunately, there are certain habits and activities we can avoid before bedtime to improve the quality of our sleep. Here are some key things to avoid in order to promote better sleep hygiene. Excessive Screen Time: In today's digital age, it's common for people to spend a significant amount of time in front of screens, be it smartphones, tablets, or computers. However, excessive screen time, especially close to bedtime, can disrupt our sleep patterns. The blue light emitted by electronic devices suppresses the production of melatonin, a hormone that regulates sleep. To ensure a restful night's sleep, it's recommended to limit screen time at least one hour before bed. Instead, opt for relaxing activities like reading a book or practicing meditation. Ruminating in Bed: We all have worries and stresses in our lives, but bringing them to bed ...

As seen in a previous post, sleep is essential for our overall well-being and plays a vital role in maintaining our physical and mental health. However, many of us struggle to achieve a good night's sleep due to stress, anxiety, or poor sleep habits. Fortunately, by establishing a calming bedtime routine, we can effectively prepare our minds and bodies for a deep, restorative sleep. Here is a bit of the science behind sleep and a few scientifically-backed ideas for creating a bedtime routine that promotes relaxation and improves the quality of your sleep. I’ve tested them myself, and will highlight what worked best for me: Understand Your Circadian Rhythm: Our bodies are regulated by an internal clock known as the circadian rhythm. This natural cycle determines when we feel awake and alert, and when we feel tired. To align your bedtime routine with your circadian rhythm, establish a consistent sleep schedule by going to bed and waking up at the same ti...

Sleep is an essential aspect of our lives, contributing to our overall health and well-being. We spend approximately one-third of our lives asleep, and it plays a crucial role in maintaining optimal physical, mental, and emotional functioning. While the quantity of sleep is often emphasized, scientific research highlights that the quality of sleep during those hours is equally, if not more, important. The recommended duration of sleep varies depending on age, with adults typically requiring 7-9 hours of sleep per night for optimal functioning (American Academy of Sleep Medicine). Adequate sleep duration has been linked to numerous health benefits, including improved cognitive performance, memory consolidation, immune function, and mood regulation. Sustained sleep deprivation, on the other hand, can lead to a range of negative outcomes, such as increased risk of obesity, cardiovascular diseases, diabetes, and mental health disorders. Scientific evidence suggests that an insufficient ...

Creating a healthy menu may seem like a complex task, but it ultimately depends on various factors such as individual health restrictions, personal preferences, and the availability and affordability of ingredients. While there isn't a one-size-fits-all answer, there are several small changes you can make to improve your diet. One helpful suggestion is to consult with a nutritionist who can create a tailored menu based on your specific needs. They can take into account your health restrictions and preferences to design a plan that suits you best. Working with a professional can provide valuable guidance and ensure you're making informed choices. In the meantime, here are some general tips for enhancing your diet: Swap soft drinks for water or herbal tea: By eliminating sugary beverages, you can reduce your calorie intake and increase hydration. Opting for water or herbal tea is a healthier choice. Include fresh produce in every meal: Adding fruits and ve...

I firmly believe that maintaining a healthy diet is a crucial aspect of achieving and maintaining good physical health. Adequate sleep, hydration, regular exercise, and consuming nutritious food all contribute to overall well-being. However, I currently face a challenge when it comes to effectively planning my meals. While I am aware of what constitutes a healthy diet and what foods I should avoid, I often find myself giving in to cravings and consuming foods that may not be beneficial in the long run. Finding a solution to this predicament is not easy. Presently, I am focused on reducing portion sizes. By not filling my plate completely or opting for smaller plates, I can trick my brain into perceiving that I am consuming more food. Additionally, I am striving to decrease the intake of unhealthy calories by reducing my consumption of carbohydrates, particularly processed sugars and fats. Concurrently, I aim to increase my consumption of fresh produce, including fruits, vegetables,...

 High Performance requires a Healthy Person This is obvious, and yet not so many of us take it into account. And what does a " Healthy Person" mean anyway? And what is "High Performance" ? In today's fast-paced world, where success is often measured by achievements and productivity , it's easy to overlook the importance of maintaining good health and well-being. We often associate high performance with long hours of work, relentless dedication, and pushing our limits. However, what we fail to recognize is that true high performance requires a healthy person at its core. In this blog post, we will explore the crucial link between well-being and success and discuss why prioritizing self-care is essential for reaching peak performance. There are four pillars that contribute to a high performing healthy individual – physical, mental, work-life balance, and social life. They are key, and should be accompanied by a growth mindset , where one is constantly looki...