The Basic 8

January 31, 2018

 

The Basic 8 - Lifestyle tips for 2018

 

1. Eat Healthy 

Having a well balanced and healthy diet will immediately make you feel better. Watch ypur portion size, include a variety of foods that nature intended you to eat.

  • Lean protein

  • Loads of variety of vegetables

  • Small amount of fruit

  • Good Fats and oils

  • Small amount of complex carbohydrates, less sugar, less salt, less alcohol and less coffee.

2. Drink More Water

Simple really, aim for 1.8 - 2.0 litres of clean pure water daily. Hydration improves energy & memory and is essential to eliminate toxins.

 

3. Be More Acitve

Our bodies were made to move and sitting is the "new smoking". so find a way to move your body. If you find an exercise that you enjoy then you will stick to it. Aim for at least 20-30 minutes of exercise 4-5 times weekly.

 

4. Get a Good Nights Sleep

Poor sleep is a strong predictor of disease including Cancer, Heart Disease and Diabetes. To get a better nights sleep consider the following:

  • Go to bed and wake up at the same time every day.

  • Do not nap during the day

  • Listen to soothing music

  • Create a sleep conductive environment.

  • Practice stress reductions techniques before sleep.

  • Aim for 7-8 hours lf good quality sleep daily.

5. Learn to Relax

Easier said then done, but this is a big one. Use some relaxation strategies to help lower your overall tension and stress levels. Find somethong that fits you. Breathe work and progressive muscle relaxation are great starting points. Try 5 minutes of focused breathe work per day.

 

6. Manage your Time

Learning to manage ypur time effectively can reduce stress. Use a day planner to schedule your activities. This will help if your taking on too much and help you make time for the things you need to do. Remember to make sure to schedule some time for relaxation and fun activites each day.

 

7. Establish Social Supports

Its important to have people in your life that you can count on. It helps to be able to talk to a friend when ypu have had a bad day or are struggling with something. Having at least one good support friend can make a big difference.

 

8. Practice Gratitude

Be grateful for today and for the abundance of what you have in your life. Take time to appreciate life and the people in it. Slow down, just a minute of gratitude in the morning will change ypur life. When you have gratitude in your heart there is no room for fear or hate.

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