Over 90% of women are unhappy with their bodies and resort to dieting to achieve their ideal body shape. However, only 5% of women possess the body type portrayed by Americans in the media. If you want to live a long, healthy life, you need to find balance.
Here are five healthy living products that can help you avoid obesity, excessive stress, and other issues. Discover how to maintain a balanced, healthy lifestyle today!
1. A Balanced Diet
You are what you eat! Unfortunately, fast food and fatty snacks have caused the prevalence of obesity in the US to reach 41.9%. Obesity can increase your risk of conditions like:
- Heart disease
- Type 2 diabetes
- Certain types of cancer
- Stroke
These conditions are among the leading causes of preventable, premature death. Making adjustments to your diet can help you avoid weight gain. A balanced diet ensures your body has the vitamins and nutrients it needs to function.
Every individual is different and therefore has their own dietary needs. Consider consulting a physician or nutritionist before making changes to your diet. They can help you choose options for a long, healthy life.
They’ll help you determine your calorie requirements based on your weight goals, physical activity level, and age.
Try to follow a diet that’s holistic. Choose low-calorie, nutrient-dense foods. These can include fruits, veggies, lean proteins, and whole grains.
When choosing whole foods, try eating the rainbow to consume a variety of vitamins and minerals. Reduce your intake of foods that are high in undesirable nutrients like sugar, saturated fats, and sodium. Making these adjustments to your diet can:
- Improve your energy levels
- Decrease anxiety or depression symptoms
- Boost your immunity
- Aid growth and development
- Help you maintain a healthy weight
- Reduce your risk of illness
- Protect you from non-communicable diseases
You can join a weight loss program like ChiroThin to make informed adjustments to your diet. Don’t forget to drink plenty of water! Water helps protect major organs, lubricate joints, and regulate body temperature.
Aim to drink half your weight in ounces every day.
2. Physical Activity
Children and adolescents should complete at least 60 minutes of moderate-to-vigorous intensity physical activity each week. Adults should do at least 150-300 minutes of moderate-intensity aerobic activity. Add muscle-strengthening activities to your routine as well.
You can work with a professional trainer to develop an exercise regimen that suits your abilities and goals. Working with a professional can help you avoid injuring yourself. Your trainer can hold you accountable to ensure you keep physical activity as part of your routine.
For a happy, healthy life, branch out! Try new activities and discover new forms of exercise you enjoy. For example, you can try:
- Walking
- Biking
- Hiking
- Softball
- Boxing
- Golfing
- Yoga
- Gardening
- Basketball
- Football
- Tennis
- Soccer
Add activities that will strengthen your core and improve your flexibility. These exercises include yoga, stretching, pilates, and tai chi. You can use these exercises to warm up or cool down before and after intense exercise.
Here are seven exercises you can use to maintain your weight loss success.
3. Sleep
Aim to get seven to nine hours of sleep each night. Inadequate sleep can cause:
- Increased risk of diabetes
- Weight gain
- Increased risk of heart disease
- Slip-and-fall accidents
- Weakened immunity
- Mood swings
- Lowered sex drive
- Poor balance
- High blood pressure
- Decreased concentration
- Trouble thinking
- Memory issues
Neglecting to get enough sleep can increase your risk of chronic diseases, including heart disease and diabetes. If you’re struggling to get enough sleep each night, talk to a doctor. They may determine that you have a sleep disorder like sleep apnea or insomnia.
Sleep deprivation could make you more susceptible to respiratory infections. Your risk of the common cold or flu could increase.
Inadequate sleep can affect your ability to accomplish your health goals. For example, it can increase cortisol levels (the stress hormone). Excessive cortisol can cause weight gain.
Sleep affects levels of leptin and ghrelin; hormones that control feelings of hunger and fullness. When you don’t get enough sleep, your ghrelin levels will increase and leptin levels will drop.
Changes to your hormone levels can cause nighttime snacking or overeating. It could make you feel too tired to exercise. If you’re not burning enough calories or building muscle mass, you could gain weight.
Sleep deprivation can cause the body to release less insulin after meals. Insulin reduces blood sugar levels. Your body’s tolerance for glucose could drop, leading to diabetes and obesity.
4. Stress Management
It’s not enough to join a weight loss program, exercise, or adjust your diet. You also need to manage your stress levels. Remember, stress hormones can cause weight gain.
Learning how to manage your stress can improve your body and quality of life. Start adding relaxation techniques to your routine.
Yoga paired with deep breathing exercises can lower anxiety and stress. Meditation could lower chronic pain, anxiety, and stress levels. It could also improve your mood, energy levels, and sleep quality.
Learn how to manage your blood pressure, muscle tension, and heart rate when you feel stressed. Biofeedback allows you to recognize how your body reacts when you feel stressed. You can work with a biofeedback specialist to change how your body reacts to stressors.
5. Supplementation
If your diet doesn’t provide the vitamins and minerals that you need to function, consider adding supplements to your routine. Supplements will fill in the nutritional gaps.
For optimal healthy living, consider:
- A multivitamin
- Fish oil
- Magnesium
- Vitamin D
- Probiotics
Consider getting blood work done to determine which vitamins and minerals your body needs most. Don’t add supplements to your routine without consulting your ChiroThin doctor. Make sure the supplements you’re considering won’t interact with medications you’re already taking.
Use These Healthy Living Products Today
A healthy life is within reach! Consider these five healthy living products to improve your daily routine. These components of a healthy lifestyle can lead to longevity.
ChiroThin is a natural dietary supplement that contains a host of nutritional ingredients. Our healthy living product can increase metabolism, blood sugar stabilization, and more. Our doctor-supervised program can help you maintain long-term weight loss.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.