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There are some simple habits we can build into our daily lives which can have a positive impact on our energy levels and overall health, the power of routine-especially when it comes to eating healthily, through meal planning and getting regular exercise can boost energy.
Many people will suffer with insomnia at some point, but making small tweaks to night-time routine could be all it takes to sort out sleep pattern. Human have a master ‘body clock’ in our brains – also known as the circadian rhythm – that helps us maintain a 24-hour sleep-wake cycle. Disturbing this sleep-wake cycle can expand waist lines and make human prone to illnesses such as diabetes and heart disease.
One of the hormones that can affect human body clock is melatonin. Blue light, emitted from digital devices, lowers melatonin levels and disrupts sleep, people who wore short wavelength-blocking glasses for three hours before bedtime for two weeks had increase night-time melatonin levels. Limiting screen time, applying screen filters or wearing glasses that block blue light improve night sleep. Watching screens from phones and tablets late in the evening boosts alertness and plays havoc with human internal body clock.
Slow-release carbohydrates are a healthier option for breakfast as they keep your blood sugar levels more stable between meals and help you feel more satiated. Getting a good quota of protein will also fill you up for longer. Choose more nourishing breakfasts like porridge with fruit, a vegetable omelette, or wholemeal toast with peanut butter. Water increases energy levels as dehydration leads to fatigue, drink enough water.
Plan your meals- make a master ingredients list, do your shopping and plan time to prepare your meals. Planning ahead can ensure you eat a tasty, healthy diet while limiting food waste. Take a stretch break- regular stretching can relieve stiff muscles and joints. To experience the full benefit, try range-of-motion exercises, which include shoulder shrugs, wrist bends, and knee lifts.
One of the easiest ways to have a major impact on your health and fitness is to move more. This can include walking or cycling to work instead of getting the bus and taking the stairs, not the lift.
Human body is not designed to be sitting for hours. Tracking your habits to discover how you are managing your health. There are many apps for doing so on smart phones that allow you to tick off the goals you achieve each day, remind you to stay on top of them and to check your progress.
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