5 healthy habits for taking care of yourself in 2020
Eat healthy, do sports, exercise your brain and more, to take care of yourself inside and out. We bring you the 5 healthy habits for taking care of your health in 2020. Find out more now!
health and beauty
Drink more water
Do you think you drink enough water every day? According to recent studies and surveys, we Spaniards are below the European Union average in water consumption, with 1.7 litres per day for men and 1.6 litres for women. Two-thirds of our body weight is water, which helps transport nutrients, eliminate toxins, regulate temperature, cushion our joints, and is involved in most chemical reactions in our body. It also influences our skin health. In fact, poor hydration can cause fatigue and attention problems, and even influence our mood.
So, decide to drink about 2 litres of water a day, starting with a glass of water when you wake up and also in the morning and afternoon, even if you are not thirsty. It's a good idea to always bring a bottle of water with you, whether you are at work, in the car or the gym.
Maintain a balanced diet
You certainly know the importance of a healthy and balanced diet. Not only to avoid getting fat, but to take care of your health and other problems, such as diabetes or high blood pressure.
This time commit to it seriously, going for a varied diet, avoiding fried food and alcohol, keeping the following approximate distribution of calories in mind: 50-55% carbohydrates, emphasising fruits and vegetables, legumes and whole grains; 30-35% fats, especially olive oil and omega 6 and omega 3 fats; and 10-15% proteins, balancing those of animal origin (meat, fish and eggs) with those of vegetable (nuts, cereals and legumes). Nutritionists recommend 5 meals a day: 3 main and 2 snacks.
It’s especially important to start the day well without skipping breakfast, a golden rule that we shouldn't forget. To achieve this goal, on weekends plan the breakfast, lunch and dinner menu for each day of the following week and it will be easier to follow.
Do a sport
Wherever you are taking some time to do some kind of physical exercise and be resolute when those moments of laziness come. You'll see how good you feel, after the first few weeks of stiffness pass. It’s advisable to practice a physical activity on a regular basis, which is about three times a week and with a minimum duration of thirty minutes.
The benefits of such 'effort' are multiple: improving self-esteem, influencing memory for the better, reducing stress and anxiety through the release of dopamine and serotonin, helping you to relax and sleep better. It also raises work and school performance, among other things.
Sleep the maximum number of hours
Did you know that between 20-30% of Spaniards do not sleep well? Experts recommend sleeping between 7 and 8 hours a night for adults. As important as sleeping time is the quality of sleep. Lack of sleep can increase the risk of being overweight or obese, high blood pressure and other diseases, in addition to affecting general well-being and quality of life, according to the Spanish Society of Neurology (SEN).
That’s why it’s so important to follow certain ‘routines’ before going to sleep, such as respecting schedules, even on weekends; not having stimulant drinks with caffeine or alcohol; turning off your mobile phone and electronic devices half an hour before going to sleep; reading for a while and relaxing while trying to clear your mind of worries. That way you’ll enjoy a deep and restorative sleep.
Practice anti-stress relaxation
According to the INE, more than 60% of Spaniards suffer from some kind of stress in the working environment, which influences their psychological and physical health. The consequences of stress include reduction in worker performance, attention and motivation. If you think this applies to you, you should remedy it to avoid some of the consequences, such as depression, insomnia or work addiction. Doing exercise, maintaining a healthy diet, avoiding the consumption of intoxicants like tobacco, coffee, or alcohol, engaging in fun activities to take your mind off and disconnect from work, as well as learning to relax and controlling your breathing, can all be a good start.
Dedicate yourself to this in 2020 and you'll be taking care of both your physical and emotional health.