Healthy every day

I am probably not the only one who is looking at the account balance and thinking: where did my money go again? And then I start to stress about what did I spend my money on, trying to figure out if it was the school tuition that ate everything, or maybe another unplanned expense, or someone else maybe tried to do something with my card?... And then starts the big stress and the imbalance in mental peace... and yet...  In today’s fast-paced world, maintaining financial health is crucial for overall well-being. Financial stress can take a toll on your mental health, even if you mastered all the other aspects of well-being. I have a good news for you: with a few basic principles, you can ensure a stable and healthy financial life. Here are some key steps to achieve financial mental health that I've found useful for myself as well: 1. Create a Budget and Stick to It Budgeting is the cornerstone of financial health. It helps you track your income and expenses, ensuring you live wit...

  Eat Well: Want Some Proteins? When I was in my early 30s, I found myself constantly battling hunger pangs and struggling to maintain a healthy weight. Despite eating what I thought was a balanced diet, I often felt unsatisfied and reached for unhealthy snacks. It wasn’t until I discovered the power of protein that everything changed. The Importance of Protein Protein is a crucial macronutrient that plays a vital role in our bodies. It helps build and repair tissues, makes enzymes and hormones, and is a building block of bones, muscles, cartilage, skin, and blood. But beyond these essential functions, protein has a unique ability to keep us feeling full and satisfied, which can be a game-changer for weight management. How Protein Helps with Satiety One of the reasons protein is so effective at promoting satiety is that it takes longer to digest compared to carbohydrates and fats. This means it stays in your stomach longer, helping you feel full for a more extended period...

 I sometimes have trouble falling asleep - it's normal, and it's probably happening to most of us occasionally. What is a simple way to avoid having such troubles with sleep? The science has the answer: short bursts of movement during the day help you get a better quality of sleep and also to fall asleep faster. Think about integrating walking meetings at work, or short stretching breaks, or taking the stairs instead of the elevator, park your car further from the office entrance, do a few squats or whatever other small movement you can integrate in your day-to-day life. Why is that: this increases your level of endorphines, and helps you have better more relaxing thoughts during the day, reducing the mental stress as well.

I always value a good quality sleep of 7 hours or so. And yet there are days (or evenings/nights) when I can’t really go to bed at the set hour. And the next day I am completely messed up. There are many ways in which one can get a flow of energy, from movement to napping to hydration/caffeine, but for today I want to recommend you a different type of exercise: the non-sleep deep rest routine with Dr. Andrew Huberman. So for the next 10 minutes or so, if you feel low energy, tired, lack of interest and so on, try the below routine: #NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman (youtube.com) What happens in this short routine? In this 10-minute meditation, Stanford neuroscientist  @Andrew Huberman of HubermanLab guides you through a Non-Sleep Deep Rest protocol (NSDR) to enhance the learning process by reducing day-time fatigue and improving focus. It can also greatly enhance your sleep, boost your mood, and promote Neuroplasticity – the ability of your brain to ch...

I am always in constant search for easy things we can implement to make our life better. To me, changing the way I breathe on short breaks during the day has brought tremendous benefits to my mood, calmness and resilience. Here are a few techniques you should try, how to do them, and the kinds of benefits each might bring to you. Alternate-Nostril Breathing (Nadi Shodhana): This is a yogic breathing technique that involves inhaling and exhaling through one nostril at a time, while blocking the other with your finger. How to do it: Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale through your left nostril. Then, use your right ring finger to close your left nostril and exhale through your right nostril. Repeat this cycle, alternating the nostril you inhale and exhale through, for about five minutes. Benefits: Balances Energy: This technique aims to balance the flow of energy (prana) in your body by alternating between the ...

  Building a gym habit can be a daunting task, but it’s an essential part of living a healthy and long life. Here are some life hacks to help you get started on your fitness journey. 1. Set a Time The first step to building a gym habit is to  set a time . Decide whether you’re a morning person or an afternoon person and schedule your gym sessions accordingly. Consistency is key, so make sure to stick to your schedule every day. 2. Start Small Don’t overwhelm yourself with long, intense workouts at the beginning.  Start small  with shorter, manageable workouts and gradually increase the intensity as your body gets used to the routine. 3. Enjoy the Process Find workouts that you enjoy doing. This will make your gym sessions something to look forward to rather than a chore. Remember, the goal is to  enjoy the process . 4. Control Your Diet A balanced diet is crucial for any fitness routine. Make sure you’re eating healthy and getting the nutrients y...

I was listening today to the "School of Greatness" podcast by Lewis Howes and was really impressed by the simplicity of his suggestions to overcome procrastination. Lewis has identified  six game-changing habits  that can help you overcome procrastination and make 2024 your most remarkable year yet : The 1% rule : Break free from perfectionism by focusing on making small improvements every day. The art of asking for help : Don’t hesitate to ask for help when you need it. The power of saying “No” : Learn to say “no” to things that don’t align with your goals. Writing down your goals : Write down your goals and keep them in a visible place to remind yourself of what you’re working towards. The role of nutrition and hydration : Take care of your body by eating healthy and staying hydrated. Checking in on your “why” : Remind yourself of why you’re doing what you’re doing to stay motivated. Consistency and gradual impr...