Our daily habits are often the culprits that create fatigue and sluggishness. Whether we want to admit it or not, we are our worst enemy!
An old saying “worry and hurry are the enemies of vitality” is truer today than ever before. So, I have a challenge for you! For the next 21 days, adapt to these 13 powerful healthy habits and I promise, your energy levels will increase by the day!
Are you up for it?
Just on a side note, I always believe if something doesn’t challenge you, it won’t change you! This will surely put you out of your comfort zone, but there is light at the end of that tunnel.
1. Chew Food At Least 20-30 Times Before You Swallow
Digestion begins in the mouth with chewing and the secretion of enzymes. Eating quickly increases the amount of air and size of food swallowed. Your digestive system also needs to work harder in order to break down those big chunks of food! This will lead to inadequate digestion, bloating and increased gas production. Best tip is after each bite, put your food down (or fork and knife) and ensure you concentrate on chewing your food first.
2. Eat 4 Times a Day
Eat at least every 4 hours, or 4 times a day to release and maintain natural energy. Our body needs regular fuel to maintain blood sugar levels but enough time to complete digestion before the next meal. Hunger is a sign of low blood sugar, and will lead to poor food choices and overeating if ignored. So, avoid skipping meals during the day. A great tip is to balance your small meals with all three macronutrients- lipids, proteins and carbohydrates. This will give you that all-day energy so many people wish they can experience, as you’re essential giving your cells exactly what they crave!
3. Avoid Emotional Eating
Two major things happen when you eat while stressed: One, You tend to overeat, and two, you’ll eat too quickly. So when you have lunch at work for example, avoid too many distractions as our “digestive fire” is at its peak around noon- a time that’s most efficient at converting food into energy rather than storing it as fat.
4. Eat Easy-to-Digest Food an Hour Before Bed
When you’re asleep, your metabolism is much slower, so going to bed with a full stomach (of the wrong food types) will spike up stress hormones. So first of all, avoid difficult to digest foods. Yes, that means salads too! You see, green leaves from a salad (although dubbed as “super healthy”) is actually a polysaccharide food (long chains of monosaccharide units bound together). This simply means, the more molecules attached to a food type, the more difficult it is (and longer it takes) to digest your food and the more energy is required to break down that food. The answer? Stick to a simple sugar foods for easy digestion and absorption.
5. Get a Massage— It Releases Serotonin!
Research has shown that massages release serotonin and dopamine—two of your body’s “feel good” chemicals— This helps decrease the stress hormone, cortisol, and leaves you not only happy, but also rejuvenated and full of life! Get 10% off your first Holistic Fusion massage here
6. Exercise—The Other Half of the Antidote
Your body loses 0.5- 1% muscle mass per year after 30. It’s called Sarcopenia. So if you’re a believer in just eating healthy (and nothing else), think again, as weight bearing/resistance exercises become a vital part of you staying active, vibrant and healthy for longer. I personally hate cardio, but since we’ve teamed up with Lee Hadden,The first ever UK personal trainer of the year award winner, I no longer loath it thanks to his Anti-Ageing Fitness Formula™. Lee just finished writing an amazing (and very useful) guide called The Ultimate Fitness Blueprint, and you can get a FREE copy here.
7. Get Vitamin D In Your Body
The best way to get a healthy dose of vitamin D is through a combination of sun, food and supplements. Research show that Vitamin D can boost serotonin (your “happy hormone”). From personal experience, I know this to be true, as my 7 days in Turkey made me wake up with a smile every day!
In the next couple of months (hopefully sooner), our second Infrared sauna will be installed and ready to use. This will have Vitamin D built into it. Why not become a Wellness club member, and get each IR Sauna session at 50% off and more here
8. Juice At Least Once a Day
Not only does juicing give your digestive system a break from food (which leads to better energy), but it also releases & flushes out toxins from your body! Another great benefit of juicing is, it can speed up the metabolic processes, which helps heal infections, cuts and bruises quicker. Plus, it improves digestion and aid nutrient absorption! Don’t know what to juice? Here are three powerhouse juices you can start with. I’d also recommend The Healthy Juice Company’s Organic range of juices. You can choose from a 1-day, 3-day or 5-day juice cleanse if you don’t have the time to make juices yourself. Make sure you use promotion code PURWELLNESS at the checkout to get a 10% discount, only available to PÜR Wellness’ readers.
9. Cleanse Your Body Regularly
Your health is connected to everything you do, so why not treat it as your greatest asset and invest in it as much as you can. The best way to cleanse your body from unwanted toxins lurking around inside is through the power of a hydro cleanse treatment. Also known as a colonic treatment. Detoxing should never just be a once-off solution, or something you do just before a holiday. Neither should it be about starving yourself. Detoxification itself is just making better food choices on a regular basis. It should be a vital part of your life as it will stop the “yo-yo” approach to dieting and healthy living. However, if ever wanted to cleanse yourself from the inside out with purified water, try our Double Detox Booster Bundle here at save 25%
10. Food Preparation
Most of my clients live on the go, grab lunch where ever they can and as quickly as they can. Often, they feel sluggish just after that one meal. Ever felt tired after your food? Everything I mentioned earlier about eating when stressed or distracted is the cause of it. So next time you prepare dinner for yourself, your partner or family…make extra! Then pack it away for lunch the next day. When the time comes, you won’t need to rush around and can enjoy every bite of it. Plus, it’s a good excuse to say no to social pressure lunches!
11. Sleep! Sleep! Sleep!
Did you know that a lack of sleep results in elevated cortisol levels – the stress hormone.
When Cortisol is high, the first thing it wants to do is eat away lean muscle – and store body fat! Again, not what you’re looking for. So de-stress and turn off the TV and get 8 hours a night for optimal health and fat loss.
Another crucial reason for getting adequate sleep is that you’ll consume less calories in the day. According to a mayo clinic study, people who had 80 minutes less sleep a night than their well-rested counterparts lead them to eat 549 extra calories the next day.
12. Stop Eating On The Go!
Exertion is the enemy. When you eat on the go, your brain perceives it as mental effort. That is the same as eating when stressed. When that happens, you overeat which leads to fatigue, weight gain and bloatedness!
So, from now on, make an effort to take adequate time for a lunch break when at work. Eat slowly, and be ‘consciously present’ when eating. That means, shut down all the ‘do list’ thoughts and concentrate on your eating habits. So in other words, when you are in the room, be in the room!
13. Replenish Your Body With Electrolytes
Water is essential, but there’s also the danger in something called hyperhydration, which is excessive consumption of water without being thirsty. You see this often amongst health-obsessed individuals. So why is it a problem? Hyperhydration causes cells to swell up, and then strips away electrolytes-which are solvents (salt) your body need for proper cell function. This includes calcium, magnesium, sodium and potassium.
When your body experiences this ‘electrolyte imbalance’, you often end up with headaches, fatigue, sleep issues, nausea and even bloating.
So how can you avoid this from happening to you? You can replenish your cells with bone broth, which is rich in calcium and a blessing for gut healing. (although this can take up to 24 hours to cook). The other option is raw coconut water. I recommend Rebel Kitchen’s raw coconut water (filled with antioxidants and electrolytes) at Planet organic for an immediate electrolyte consumption. We also give away a FREE coconut water after each Infrared sauna session as a Wellness Club Member. Click here to find out more about the jam-packed benefits you’ll get as a valuable member.