Welcome to today's amazing article! In this inaugural article of the year, I'm thrilled to share with you not just words but real insights into my top five health hacks. So, let's delve deeper into these achievable, sustainable, and transformative health practices that can improve your health journey.
đŸ“„Table of Contents
- Fiber Focus
- Mindful Eating - Health Hack
- NEAT Lifestyle
- Time-Restricted Eating
- Ditch Desserts After Meals
- Conclusion
Getting enough fiber at every single meal is important to ensure good blood sugar balance in the body, which is key to good hormonal balance. Adequate fiber intake helps to keep our blood cholesterol under control and therefore, it is important for the good functioning of our cardiovascular system and the health of our heart. It also helps protect us from the risk of diabetes.
The most important role fiber plays for us is fueling our gut microbes. Fiber ensures a healthy gut by acting as a prebiotic, which means it gives our gut microbiota nourishment. Thus, this year, make sure your diet includes adequate fiber. Every day, we require between 25 to 30 grams of fiber. Some excellent sources of fiber are, of course, seasonal fruits and vegetables, but also legumes and pulses, millets, nuts and seeds.
Mindful Eating - Health Hack:
If we take food in haste, it has a profound effect on our health. It is important not only to savor the taste while eating, but also to be fully aware and in control of what and how much we eat. This eating pattern not only keeps us from absorbing extra calories but also lessens indigestion and bloating, which makes us feel lighter and more energized after a meal. Practicing mindful eating will accomplish three things.
Firstly, you will save your body from all the extra calories that the body does not need. This is important because anything extra or any extra calorie gets stored in the body as fat deposits.
Secondly, your gut will thank you for not bombarding it with too much food, and you will notice your issues of indigestion and bloating resolve.
Thirdly, you will feel lighter and energetic after a meal, instead of feeling tired, sluggish, and sleepy.
NEAT Lifestyle:
Non-exercise activity thermogenesis (NEAT) encompasses many activities. For example, walking, taking stairs, standing, or engaging in household chores. which contributes to our daily caloric expenditure. Embracing NEAT or these non-exercise activities serves as an effective strategy to boost daily calorie burn and overall energy expenditure. If you're somebody who's looking to manage your weight, even if you're somebody who's not looking to lose weight, increasing your NEAT makes sure that you're less sedentary and more mobile, which brings you benefits of better joint health, better gut health, and better circulation of blood in your body.
Time-Restricted Eating:
Our bodies deserve adequate time for recovery from the intricate process of digesting and metabolizing food. While not prescribing a rigid 16/8 intermittent fasting for everyone, maintaining a prudent 12 to 13-hour gap between the last meal and the first meal of the day holds immense benefits. This practice facilitates optimal cellular function, aids in recovery, and contributes to a reduction in inflammation, fostering enhanced immunity and overall well-being.
Ditch Desserts After Meals:
Indulging in desserts is a delightful experience, but consuming them immediately after meals can contribute to unnecessary calorie intake. Once the body receives sufficient calories from main meals, any dessert afterward contributes to an excess stored as fat. To mitigate this, consider enjoying desserts as standalone snacks between breakfast and lunch or lunch and dinner. This simple adjustment can prevent issues like a bulging waistline, weight gain, high triglycerides, and elevated LDL cholesterol, promoting better overall health.
Conclusion:
Let's take these health hacks marked by improved health and vitality as guiding principles. Follow up on topics discussed, such as focusing on fiber, practicing mindful eating, incorporating NEAT activities, eating time-restricted meals, and rethinking dessert habits. I invite you to share your reflections in the comments and let me know how you plan to incorporate these health hacks into your daily routine.