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5 Healthy Habits That Will Help You Achieve Your Goals

From the XpertHealth team to you – The healthy habits that we try to live by.

Most of us have goals in many areas of our lives. We work towards big goals at work, using different strategies trying to achieve them; we have yet another set of strategies to achieve the goals we set with our training, and yet some other goals with our personal lives, our health and so on. For many of us it is our habits that make the biggest difference in the endeavour to reach our goals. This is also where some of us tend to struggle.

The way we look at healthy habits are very individual, and differs widely even within our own team. When asked to list five healthy habits that we try to incorporate in our lifestyles the members of our team all listed something different. This doesn’t mean that the five habits my colleague listed are more accurate than mine or the other way around, on the contrary. We base our replies on our own circumstances, goals, personalities, and knowledge.

Instead of using this article to tell you what we believe are the best five healthy habits to focus on, we hope that you will use this as inspiration to find your own five habits that will make sure your lifestyle supports your goals.

So here are some of the healthy habits that we try to incorporate into our lives.

Nutrition:

· Strive to eat as much fruits and vegetables in your diet as possible. Diets rich in fruits and vegetables have been shown to reduce the risks of cardiovascular disease, diabetes and some cancers. The World Health Organisation recommends at least 500g of fruits and vegetables each day, which is around 2 pieces of fruit and 2-3 cups of chopped vegetables.

· Always try to have 1 fist-sized amount of vegetables each with your lunch and dinner.

· Remember to enjoy the food that you eat! Use the internet to learn about “Mindful Eating” and stop feeling guilty about your food choices. Choose that chocolate cake and savour it!

· Stay hydrated! Carry a water bottle with you every day and drink at least 1.5L of fluids (preferably water) per day, and even more on hot days or during exercise.

· No foods are forbidden- however you may need to eat less of some foods and more of others depending on your health and goals.

Sleep:

· Make sleep a priority!  Sleep is time for the body to rest, recover and relax and it is very important for our bodies and brains to have some down time.

· Try to go to bed before 11pm each night to make sure you get that much needed rest.

 

Exercise & Physical Activity:

· Make movement part of your daily life! Our bodies were made for movement, so move as much as possible and in different ways.

· Aim to be out of breath from exercise at least 3 times each week. Exercise helps relieve stress, releases endorphins (the body’s feel-good hormones), and reduces the risks of a multitude of chronic diseases and mental illnesses. Exercise is good for both your physical and mental wellbeing.

 

Life Balance:

· Strive towards a balance between all areas of life – work life, personal life, social life and love life.

· Try to minimise the use of electronics in bed before going to sleep – this includes your phone, iPad, laptops and TV. Screens omit blue wavelength that affect sleep. And surely there isn’t an email so important it can’t wait until the next morning?!

· Create a lifestyle where a healthy diet, exercise and your mental wellbeing are equally important.

 

Emotional Health:

· Never go a day without smiling and laughing! Life is better when you smile. If you ever struggle, fake a smile in the mirror and keep smiling like that until that forced smile turns into a real smile.

· Expect the unexpected in life! By removing expectations you will also reduce your overall stress and frustration.

· Keep the positive people in your life, and remove yourself from those who bring you down.

· Be kind to yourself! Take your current circumstances into consideration and don’t be too hard on yourself. Sometimes life gets busy and you need to change your plans.

· Listen to your body! It tends to tell us when to slow down, to speed up, to eat, drink and sleep. Are you listening?

You can choose to adapt to all, or none, of these habits but reflect on what is important for you, and what habits will help you
reach your goals. How does your lifestyle and health today compare to your goals and where you want to be? Are there any changes that you can easily make or are your habits really good already? If you know that you want to make a change but are not sure where to start, then contact us today and let us help you.

It all starts with one question: What is your goal? 

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Beat the Heat!

With temperatures in Shanghai reaching above 40°C and the humidity on top of that, most of us
are desperately looking for ways to cool down! Here are 10 tips that might help make this heat wave just a little more bearable.

1.  Cool down with Frozen Snacks! 

Cold snacks like ice cream, ice lollies, ice cubes and frozen fruit will be both tasty and thirst quenching for those times when the cravings sets in.

Try putting grapes and pieces of banana and watermelon in the freezer for a few hours, they will turn into delicious cool snacks that will satisfy your sweet tooth and keep you hydrated at the same time.

 

2.    Time for a Cold Shower! 

Cold showers, cool packs and cold compresses will help to reduce your body
temperature. Place a wet towel, a cool pack or a cold compress on your chest, neck or your shoulders, and relax as you cool down.

Or fill a basin with water and ice cubes, pull up a chair, grab a good book or put on your favourite TV-show, and soak your feet – this will cool your whole body!

 

3.    Give Yourself a Break! 

Readjust your schedule to adapt to the heat. Go to the pool, relax in the shade, shop online or go to shopping malls with air conditioning, and have dinner a little later in the evenings.

 

4.    Change your Exercise Routine! 

Exercise indoors to get away from the scorching sun or in the early mornings or late at night when the temperature is lower.

 

 

5.    Remember to Hydrate Hydrate Hydrate! 

Drink plenty of water, sports drinks if you are training, and stock up on ice cubes.  Make sure you have bottles of water or a jug of water in the fridge so that you always have quick access to cold water.

If you want some flavour to your water add a couple of slices of lemon, peach or cucumber, or a few branches of fresh mint, for a refreshing drink. While it might be tempting, try to avoid large amounts of alcoholic drinks, coffee and tea, as these will make you dehydrate faster.

 

6.    Keep your Home Cool by:

  • Eating out instead of using the stove and oven.
  • Getting a fan.
  • Blocking out the sun by closing the blinds and curtains, and keep doors and windows closed.

 

7.    Dress Appropriately! 

Wear loose-fitting clothes in light colours made from materials like linen or cotton. Loose, light materials will help you feel a little cooler by allowing your skin to breath. Invest in a nice hat if you are spending a lot of time outside to keep your head cool.

 

8.    Feast on Fruit! 

Munch on juicy fruits with high water content like watermelon, grapes, peaches, coconuts (and coconut water), cucumbers and oranges to help you stay hydrated.

 

 

9.    Choose Food that will Lower your Body Temperature! 

Spicy foods might feel like a strange choice but by making you sweat it also helps lower your body temperature. Cold foods like salads, cold soups and sushi will also keep your body temperature down, making you feel more comfortable.

 

 

10. Protect Yourself! 

Don’t forget to use sunscreen to protect your skin and use a pair of sunglasses, with good quality glass, to protect your eyes from the sun’s UV-rays.

 

Know the signs!

Early Warning Signs of Heat Stroke:

  • Headache, dizziness, confusion and disorientation.
  • Excessive sweating and/or flushing
  • Nausea and/or vomiting
  • Fatigue
  • Chills and/or goose bumps
  • Fainting

Signs of Heat Stroke:

  • Core body temperature above 40°C
  • Rapid breathing
  • Low blood pressure
  • Increased heart rate
  • Seizures

If you suspect that you, or someone else, is suffering from a heat stroke then:

  •  Call your hospital or if the situation escalates 120 for ambulance service (in Shanghai).
  • Try to lower the body temperature of the affected person by spraying them with cold water, cold baths, or packing them with cold packs and compresses.
  • If they are able to drink, give them cold water.

You need it  We got it at XpertHealth!

 Click HERE to set up a FREE consultation today to take a step closer at becoming an Xpert of your health.