Tips for healthy lifestyle

Are you "healthy"?

The answer depends in part on how you define the term. In 1948, the World Health Organization proposed to define health as: "a state of physical, mental and social well-being that goes beyond the absence of disease."

Nowadays, one would tend to say that it is a state of oriented optimal well-being that maximizes an individual's potential. In short, everyone can see noon at his or her door and it would be very difficult to venture to list all the facets of a healthy lifestyle.

 

1. GET BACK ON TRACK WITH YOUR SCHEDULE

Your new lifestyle is unfortunately not going to be effortless for you, I'm afraid. That's why it's important to plan your new healthy choices until they become second nature to you.

Two questions for you, which I invite you to ask yourself now:

1. how do you spend your time?
2. are these activities really worth it?

The reality is that many of us (me first, I don't throw the stone) waste precious hours on futile things and then complain that we don't have time for things that really matter.

So, let's go back to our precious minutes:

• Mentally rewind your week and determine how you generally spend your time, noting what you do, when you do it, and how much time you spend on it
• Once you have it all written down in front of you (you can even make pretty visual representations of it in Excel), you can easily identify how to save time, reducing what doesn't matter and making room for activities that make more sense and matter.

It may also be helpful at the outset to divide each day into time slots (such as a schedule) and note where you can plan physical, social or other activity.

Whatever your intentions, set a goal for the day ahead and then give yourself some time to achieve it.

I'm not telling you to plan your whole life and live like a robot, but by doing this at the beginning, your new activities will quickly become part of your routine, and you won't have to do it afterwards.

I personally find the very fashionable "bullet journal" to be an excellent tool for planning and organization.

 

2. THINK POSITIVELY

What if I told you that happiness is not necessarily more than a personal choice? According to some psychologists, only 10% of our happiness depends on our environment and 50% on our genetics...

You see where I'm going with this theory?

It means that 40% of our happiness is entirely under our control, so we might as well take advantage of it, right? And for that, what better way to do it than to change our perspective and start thinking and living in a more positive way. Anyone who lives this way lives happier, and longer (science agrees on this point).

Positive thinking is not reserved for an elite, it is accessible to anyone, with a little practice. You just have to keep in mind that no, you certainly can't control everything that happens to you, but you can certainly control the way you react to it. See the glass half full in every situation.

Just try for even one day to change your thoughts and reactions and try to feel the difference, I think it's a good step towards a healthier lifestyle, a step that comes from the inside.

You're positive and relaxed, ready to take the next step!

 

3. LEARN HOW TO BREATHE PROPERLY

Many of us don't breathe properly, yet learning to "breathe right" could make a difference in terms of conditions such as asthma, hypertension and stress.

This is probably why breathing is the mainstay of ancient disciplines such as Yoga, Tai Chi and meditation.

To work on your breathing, try lying down with your hand on your abdomen. Inhale slowly through your nose and then exhale slowly and completely through your mouth, watching your hand rise and fall.

Incorporating breathing exercises such as heart coherence into your routine and undertaking activities such as yoga or meditation is a great way to stay healthy.

 

4. FIND YOUR QUOTE MOTIVATING!

Moving towards a new, healthier lifestyle is all about getting motivated to exercise, tackling your dreams and more.

Despite all the best will in the world, we all have our moments when our motivation and willpower are simply not enough, as evidenced by the traditional New Year's resolutions.

In those moments, it can be very useful to have a little "motivational quote" on hand to stimulate you to reach your goals and remind you of the "why we are doing all this".

You may already know a quote that inspires you, the leitmotif of your life. If not, Google is your friend, as the other one would say!

Try to find a motivating quote for each of your goals, whether it's :

• to keep your diet healthy
• to motivate you to go running
• to overcome your shyness

Then engrave these short sentences in your head, or print them out, make photo montages of them, frames that you hang in your home (a little quote on the fridge door can work wonders...).

I put mine above: "greatest view comes after the hardest climb", which reminds me that you have to taste vinegar to appreciate honey. I have this quote in my head in every ordeal of my life, which helps me not to feel sorry for myself.

 

5. TRANSFORM YOUR HOME INTO A "HEALTHY HOME".

If you want to succeed on your road to your healthy "new you", your environment must be right.

For example, you can start by embracing the art of minimalism and getting rid of clutter. This is a great opportunity to give to charity (think of all those clothes you haven't worn for years and those bulky pieces of furniture that aren't so useful).

It'll give your home a nice, fresh boost, give you more space, and it can go along with that desire to start from scratch.

Pay special attention to your kitchen, because that's where your whole new diet will be played out. Try to keep only the healthy foods in the kitchen and keep them in plain sight. Researchers have shown that people are more likely to eat foods that are visible when they are hungry.

Make room for yourself and unclutter the countertop to inspire you to cook new flavours. If you're looking to lose weight in addition to eating better, opt for blue dinnerware, which is considered an appetite suppressant color, and change the size of your plates to new, smaller ones (for smaller portions).

Finally, do a spring clean with essential oils (read my guide on the subject) and purify your air. All of this should take you a good day, but it's essential to get back on track.

 

 

 

6. COOK HEALTHY & IN LARGE QUANTITIES

Now that we have a de-cluttered kitchen full of healthy food, maybe it's time to get started? And what better way to lead a healthier lifestyle and reduce your food costs than to prepare your own tasty and nutritious meals? None!

Meal preparation means making sure that all the foods in your meals are healthy and free of salt, refined sugar and vegetable oils. To this you will answer that buying organic products is expensive. I would say yes, but still less than eating outdoors every day for lunch.

On the other hand, I like this adage: "what you pay today is what you won't have to pay later". Understand that organic, local, healthy foods, etc. have a knack, but that you won't pay for it on your health.

"Ok, but it's time consuming !"

Not if you take it right, you can save time by cooking large portions of healthy meals and freezing the leftovers for another day. Think of those busy end of day jobs where you can effortlessly put your own homemade, nutritious meal in the oven....

Sunday is usually THE day when I go into the kitchen for a few hours. It's a pleasure and also the assurance that I won't lack anything during the week.

I highly recommend the purchase of a Cookeo (or equivalent) for cooking your food.

 

7. CREATE A NEW PLAYLIST FOR YOUR "NEW YOU".

You're going to need motivation for your new healthy lifestyle. Music can play a big role when it comes to going to the gym, improving your health or your overall level of happiness, in short, to help you achieve your "new you" goals.

In fact, Brunel University research has shown that listening to music during a workout can increase physical endurance by up to 15%. Music also has many health benefits. A study by the University of Sussex and the Max Planck Institute in Leipzig, Germany, found that listening to music for as little as 50 minutes increased antibody levels and reduced stress.

Try to create a playlist for each of your "moods" and goals: work, sport, relaxation, inspiration and also one to dance to at home!

 

8. GET A MOVE ON FOR GOD'S SAKE!

You've freed up time, your energy levels are gradually rising, you have your motivational playlist in hand, I think it's high time to get moving!

You don't need to spend hours sweating in the gym to stay in shape, you can start small. It's always better to do regular daily physical activity than intense but sporadic sessions.

Walking or cycling to work, taking the stairs whenever you can, doing regular housework, gardening if you can, all these activities count too! The goal, move more in your daily life, intense workouts or not.

By increasing your overall activity level, you will increase your daily caloric expenditure and reduce your health risks. Research shows that prolonged sitting exposes you to diseases such as heart disease (whether you are physically active or not). So if you spend a lot of time sitting at work, try to move more throughout the day (get up, walk, stretch, etc.).

Even the smallest activities done regularly can make a huge difference to your health.

 

9. MAKE THE MOST OF YOUR LUNCH BREAKS.

Which brings us to the subject of "lunch breaks".

With your workload and the pressure building up, you don't even want to hear about it. Going out? What's the point, your meals are taken on the run, eating lunch has become a constraint and you've even succumbed to liquid meals?

It's all going way too fast and way too far! At what point did they manage to make us think that eating lunch had become a constraint?

Refusing to take a lunch break is not only bad for mental health. Eating while distracted by a computer screen or a meeting means that you eat without consciousness, and are therefore likely to overeat (in addition to prolonging inactivity at the office).

As if that wasn't enough, a University of Arizona study found that an employee's workstation contains nearly 400 times more germs than a toilet seat...so you might as well go eat in the corner.

It's high time to free up some time to give a real face to your lunch breaks. Take advantage of them to take a sunbath when the sun is at the party. Go for a run, a swim or even a walk if you have the opportunity, you'll be even more energetic for the afternoon. If you don't feel like working out at lunch, get away with some reading or call a friend.

In short, taking advantage of your meal breaks is a great way to relieve stress and improve your figure.

 

10. FREE YOURSELF FROM SNACKING!

Ahhhh the snacking has made a lot of addicts. Whether it is during long afternoons or evenings, it is only the result of a bad habit dictated by your environment.

Perhaps you have associated "popcorn" and movies for example, or chocolate and television.

So in the quest for your new healthy lifestyle, try to banish one of these habits this week by simply being aware of the environment that triggers it. You can also "hack the habit": impossible not to succumb to that sweet mochaccino from the green mermaid on your way to work? Take a different route!

Also what works well, when you feel like having that kinder bueno bar at the vending machine, for example, is to say to yourself "no, I'd rather have it this afternoon/ this evening/ tomorrow/ next week"...you convince yourself that you'll have it later and that the pleasure will be even greater, and then you forget about it.

 

 

 

11. TAKE AWAY THE BANALITY OF EACH NEW DAY

Metro-work-as-you-sleep, that it's easy to get into a routine where the days are just boring ways to get to weekends and other vacations that will break the monotony.

And why not spice up the days a little by vowing to do a little something different every day or every week to make the usual unusual?

Let me give you some ideas:

- wear clothing that is not usually "your style".
- try a new sport class or a new activity (a dance for example?).
- get up at a different time.
- change your favorite FM station

It can be any small, insignificant change that will break up the routine a bit. In short, don't wait for special occasions to live your life to the fullest - make every day count.

 

12. MAKE TIME FOR YOUR FRIENDS

Here's a small step with big consequences: taking time for your friends. It may not sound like much from a health point of view, but spending time with your friends may be more beneficial than you think.

Research suggests that having friends can help you live longer by reducing feelings of depression and stress. A study from Brigham Young University found that having a good social network (not just the number of friends on Facebook we agree on) increases your chances of survival by 50%, while having few friends affects your longevity as much as smoking 15 cigarettes a day!!

Unfortunately, with our busy schedules and the ups and downs of "life", it can be difficult to find time for the people who really matter. But now that you've eliminated some unnecessary and tedious tasks from your schedule, it's the perfect time to recharge your batteries by spending some time "aving the copaings".

Get out your phones, organize something.

 

13. EVERY DAY AN APPRENTICESHIP

As we have seen, it is important to get out of your routine every day, and what better way than to learn something new every day?

Whether it's a strange little anecdote, the taste of a new food or the mastery of a new skill, never stop learning something new (even useless) in order to strengthen your self-esteem and improve your enjoyment of life.

Why not fill a knowledge gap by learning something you should have mastered when you were growing up? A little lesson in spelling or grammar, riding a bike, learning how to swim or how to balance on your hands, capitals maybe? Come on, there has to be something. Have fun doing it.

 

14. DO AN ALTRUISTIC ACT DAILY

A new healthy lifestyle means a new you, so it's understandable that most changes come from within. But that doesn't mean you should exclude the outside and help the world, on its own scale, to become better.

If you radiate to those around you, you will spread good waves. Think about doing a small act every day, whether it's a small (sincere) compliment, a gesture for a homeless person (cooking soup for a homeless person in the middle of winter or "simply" giving a coin), a helping hand by offering support to an association like Emmaus or an act that can save lives like giving blood: it doesn't matter.

According to research, being altruistic has many health benefits. One study showed that people who volunteered to help others (rather than for their own personal satisfaction) lived longer than those who did not.

 

15. SIGN UP FOR A NEW FITNESS CLASS

Whether you're just starting to exercise or you're a fitness pro, signing up for a new class (or trying a different type of sport) is a great way to stay motivated and get away from the workout routine.

Usually, you start a physical activity like running or weight training, and at the beginning it's great, the progression is good and rather fast, then comes the stagnation (the famous plateau), and the motivation starts to fade?

To boost your fitness and motivation, add variety and fun to your workout by trying something new at least once a month.

If you need extra motivation, you can even try to vary your workouts according to your mood, for example :

• try participating in rather intense classes like spinning for an endorphin boost.
• Give yourself a little distraction with team sports like soccer or basketball when you feel lonely.
• Try yoga when you feel stressed.
• boxing when you need to get rid of your frustration.

By tailoring your workout to your mood, you'll maintain a "fresh" workout routine and not sink into monotony.

 

 

 

16. ALWAYS THINK ABOUT HYDRATION

No, I don't mean "aperitif", even though I told you earlier to spend more time with your friends!

In addition to paying attention to what you eat, it's crucial that you make sure your body gets enough water, after all, you are now a versatile athlete and lose liters of sweat that need to be "replenished".

Many people underestimate the importance of drinking enough.

It is however essential for (non-exhaustive list) :

• keep your organs healthy
• increase your energy levels
• help detoxify your body
• Reduce feelings of hunger (sometimes a large glass of water taken before a meal is enough to reach satiety faster).
• improve digestion
• reduce water retention

Not only is it good for your health, but water is also one of the cheapest cosmetics on the market!

It helps to have a clearer and more radiant complexion. Always have an eco-bottle handy, and make sure you drink regularly throughout the day (put reminders on if you have to). For those who are not very fond of water, tea is also excellent (without sugar).

 

17. PAY ATTENTION TO YOUR CHEWING

Like breathing, chewing is a natural process that we do without even thinking about it, and it can have a big impact on our health.

Many people are used to eating on the go or being distracted by chatter, but it is important to take time during meals and focus on what you are eating.

This can make a difference to your weight and digestion.

The body usually takes a good 20 minutes to trigger the feeling of fullness, so by eating more slowly, chewing your food and paying attention to the signs of fullness, you may feel less need to eat more.

Research shows that eating while distracted can lead to ignoring satiety signals, which leads to eating more than you need. Studies show that those who chew 40 times per bite consume almost 12% fewer calories than those who chewed only 15 times!

Eating more slowly and chewing more is also beneficial for digestion. Eating too fast and talking while eating can cause you to swallow air, which leads to excess gas.

Also, because digestion begins in the mouth, not chewing food often enough can affect your mouth. Eating mindfully will help reduce bloating after a meal.

 

18. IMPROVE YOUR SLEEP HABITS

Sleep is a fundamental pillar of a healthy life. It is essential for our health and appearance, you are rarely told that you look good when you have suitcases in front of you, right? It is during a good night's sleep that our skin cells renew themselves and our collagen stocks are replenished. Consequently, sleep is the best rejuvenation cream for the skin.

Some research has suggested that the hormonal changes that follow a lack of sleep trigger changes in the body similar to aging! Lack of sleep could aggravate memory loss, diabetes and obesity, among others.

It therefore seems obvious that the search for a healthier lifestyle must necessarily involve prioritizing quality sleep.

Among other things, you should :

• Adopt good sleep/wake habits.
• go to bed every day at the same time.
• Try to clear your mind before going to bed by writing down your worries and what you need to do the next day.
• make your room a sanctuary of sleep (thick curtains, fresh and clean sheets, lavender scents, no light source, etc.).

I'm not going to continue here on the theme of sleep, as the sleep section of the site is already well provided.

 

19. TAKE UP CHALLENGES!

Now that you've made some space in your schedule, I think it's time to set some goals to fill it!

We often tend to go through the days zombie-style without really asking ourselves what makes us feel alive.

That was before, now it's time for you to get out of your comfort zone. That means it's time to break records or realize the dream of a lifetime, there's nothing more stimulating than taking risks!

Commit to doing something that scares or challenges you. It can be a small thing, like engaging in a daily conversation with a stranger, or something infinitely big like moving to a new country, alone.

Try to set yourself a long-term, achievable goal, something you really want deep down inside, something specific, measurable, and work out a plan to get there.

Take action and make your dreams come true!

 

20. KICK A BAD HABIT

Maybe it's time to kick this bad habit once and for all (this cigarette addiction maybe?), to be healthier than ever.

But to be successful, it is important that your goal is specific and achievable.

For example, rather than a vague "I'm going to stop living my life in an unhealthy way", identify exactly what you need to do (or stop doing) and make it your goal.

Then focus on one vice at a time, there is nothing worse than wanting to change too many bad habits at once, failure guaranteed! To reinforce your motivation, mark with a cross on a calendar or chart each day you resisted your habit.

Also, remember to regularly remind yourself why you are doing this.

To successfully kick a bad habit, you need to be sure why you are doing it. There is no point in giving up something just because you think it would be good, because you will have no motivation to keep moving forward the next time the weakness shows up.

 

 

 

21. START A JOURNAL

Now that you have identified some of the changes you want to make to your lifestyle, it is important to start keeping track of your goals by keeping a journal. This journal can be of several types.

If you are suffering from health problems (digestive problems, bad skin tone, lack of energy, bad mood, bloating, etc.), keeping a food journal can help identify harmful food sources. Record everything you eat and write down your mood and symptoms each day to try to make a connection. It can also help you see how much you are eating if you need to reduce your food intake.

Reflecting on your past day is also a good way to keep track of your journey to your new self and stay motivated along the way.

Research has shown that keeping a regular diary can boost the immune system, relieve stress and depression, and help you better recover from traumatic events. Try to take a few minutes at the end of each evening to reflect on your day, taking time to count your blessings and reflect on the things you can learn.

 

22. ESTABLISH A MORNING ROUTINE

To be more productive and free up time, it is important not to hang around in the morning! Anyway, at this stage, you have regained control of your sleep, so you should have less difficulty getting up and more energy!

The first thing I highly recommend is to swap the strident ringing of the morning alarm clock for the soft luminosity of a dawn simulator, designed to awaken the mind and body in a natural way.

A good breakfast follows, of course, which may very well be :

• a cake bowl
• a good omelet
• granola, see my homemade granola recipe
• a fresh fruit smoothie

Get up early and really try to build a productive morning routine. Mornings are valuable opportunities to make time for yourself, for example, you can start the day off right with a little meditation or a yoga sequence such as sun salutations.

By simply spending your first few hours doing something you enjoy, you can feel naturally comfortable all day long.

 

23. LEARN HOW TO RELAX

No matter how healthy your new lifestyle may be, stress can still invite itself to the party from time to time, which is never good news for your physical and moral health.

Stress raises blood pressure, can trigger premature aging of the skin and can also lead to weight gain. Stress is a poison so you must quickly learn to get rid of it, and it's a good thing, I've made a relaxation guide that I let you consult.

 

24. TAKE THE TIME TO LAUGH!

Laughter is one of the best ways to fight stress.

Research has shown that laughing can have similar effects on the body as moderate exercise, in addition to improving mood and lowering blood pressure! Laughing regularly is very good for the heart and helps blood vessels function better.

So try to take 15 minutes a day to watch a funny video, read a funny book or call a friend who always has the word for laughter. Go see comedy movies, go out to see a one-man show, it's all really worth it!

 

25. TAKE A WHIFF OF HAPPINESS IN JUST A FEW SECONDS

Science shows that remembering good memories and having a positive view of the past can help improve levels of happiness and health. Unfortunately, studies show that it is harder for us to remember the good times than the bad.

So take advantage of your journey to your new self to create a photo album with your good times! Start compiling photos of your favorite moments to help you focus on happy memories and give you an instant boost if your mood drops.

For example, you can list five interesting places to visit in a month and have your picture taken at each of them.

 

 

 

26. RETHINK YOUR SKIN CARE

Your skin will remain on your bones until the end of your life, so you might as well invest a little in it! In addition to the aesthetic side, it is important to pay attention to what we put on our skin, too many products are full of potentially harmful chemical agents.

For skin with a radiant complexion, switch to natural and organic products without harmful ingredients such as parabens and phthalates. For an approach that is truly respectful of the skin, your budget and the environment: try making your own beauty products (it's not that complicated, I assure you).

You may even have in your kitchen many ingredients for "do it yourself" cosmetics such as olive oil or honey. On the scent side, there is nothing like essential oils!

 

27. GET TECHNOLOGY ON YOUR SIDE

You don't always have to spit in the soup when it comes to smartphones. Yes, they are responsible for many ills, often paradoxically cut off communication in waiting rooms, push us to be slumped, with our head in the screen and our back arched, create a form of dependency and project blue light very harmful to our sleep ...

However, in return, they try to make up for it by offering us, often free of charge, interesting applications from a health point of view. Whether it is to track calories, sleep, get professional advice, follow sports or other training sessions, they can prove to be valuable.

Without falling into the excess of "tracking" and over-addiction, here are some health applications that you can use with your eyes closed:

• yukka, to better choose your food in the supermarket.
• small bamboo, to taste the joys of guided meditation.
• buyornot, to boycott those who have the power and take a little too much advantage of it...
• rebel asanas, for yoga practice at home.
• my fitness pal, to track incoming calories.

 

28. PAY ATTENTION TO YOUR POSTURE

Work stoppages are often due to problems with the neck, shoulders or, even more common: back pain! Often, the source of all these ailments is none other than the posture adopted.

Did you know that poor posture can even be the cause of headaches and digestive problems? The good news is that you can do something about it.

Already with exercise, you have a way to prevent potential back pain. Try to improve your stability by strengthening your abdomen, or make your spine more flexible with some yoga postures.

Pay attention to the position of your body in all of your daily movements, try not to slouch as much as possible. The best way to do this is to make sure you have an ergonomic workstation.

 

29. REDUCE CERTAIN EXPENSE ITEMS

We have reviewed all the main pillars of health, it is time to talk about finances. While money may not bring happiness, it can be a source of significant stress, and stress has a direct impact on mental and physical health.

The last "commandment" will be to put your finances in order by trying to reduce one or more of your big spending items:

• Maybe gas costs you a fortune? Is it possible to trade certain car trips for bicycles? Is it possible to use public transportation more? Arrange to carpool with a colleague?
• Maybe you spend a monster budget on food expenses? Remember, prepare your meals in large quantities, this will reduce expenses and cut down on lunch "field trips.
• If you're the kind of person who spends money on cosmetics, maybe you could consider making your own products yourself?

Often, the alternatives can not only cost you less, they can also be fun and contribute to the ecology. To track your expenses, there are now a plethora of mobile applications available!