Living a healthy lifestyle has a different meaning for each person. For some, it may be getting back into the gym after a long break, or eating more cleaner and wholesome meals, while for others it can just be wanting to feel more productive and active.
There are a number of reasons that people want to start to live in a healthier way. Many live a sedentary lifestyle, where little activity is experienced throughout the day, and want to change things up to be more productive. For others that are dealing with setbacks and life changes and have put their personal needs on the back burner, a health journey can help to refocus on their well-being. Some people also choose to get back in the fitness groove after putting their healthy lifestyle on pause to make the most of the summer holidays. Additionally, as the temperatures will start to decrease in the UAE, it is a great time for people to kick off a health journey to get beach ready for the cooler months.
A health reset is a great way to kick start that journey of getting life back on track, with healthier and attainable goals.
A common saying is that it takes 21 days to form a habit, however, making lifestyle changes and actually sticking to them can take anywhere between two to eight months, according to a study done by Dr Phillippa Lally from University College London.
With four more months left in the year, it is the perfect time to start a health journey and continue it into the new year, rather than waiting to start it in 2024.
If looking to begin a health journey or pick up on a previously forgotten one, here are some tips to make the transition go smoother:
Set attainable goals: One of the biggest hurdles and challenges faced while starting a health journey is setting goals that are too complicated and jumping into it all at once. This usually leads to many people feeling extremely pressured to stick to them and can once again be pushed to the back burner. Instead, while setting targets, pick smaller goals that are easier to incorporate into a busy lifestyle and follow through with them. It can include heading to bed an hour earlier or not eating out a lot and cooking at home. Finding small steps that can easily be taken rather than overloading with many goals helps in creating a long lasting health journey.
Get enough sleep: One of the most common issues for not getting the right amount of sleep is the number of hours spent using electronic devices. Laptops, televisions and phones emit blue light, which replicates a similar response in the body to sunlight, and keeps the body and mind alert and awake. As sleep plays a vital role in a person's overall well-being, and during those restful hours, the body relaxes after busy days, helps reduce stress levels, minimises the chances of developing health issues and improves brain function. When the right amount of sleep is not received, it can lead to feeling groggy throughout the day and not being productive, making it difficult to devote time to the health journey. To get restful sleep of at least seven to nine hours at night, it is important to avoid using electronic devices for one hour before heading to bed.
Find a suitable workout: Sticking to a workout is difficult, and it is important to find one that is interesting. Based on the fitness goals and a person's lifestyle, finding the right workout is essential out of the many options available including Zumba, yoga, dancing or high-intensity training. As people have different routines, it is crucial to find a set time devoted to exercise daily and follow through with it. The best time to work out is in the morning on an empty stomach, as it helps in burning the fat stored in the body, however, people exercising at night can sleep better, and reduce the stress faced throughout the day. Additionally, it is key to not work out immediately after eating and to wait at least one or two hours, to avoid feeling sick.
Eating a balanced meal: While working out helps in enhancing physical movement, food plays a vital role in a health journey. Eating healthy helps in reducing the risk of diseases, increases energy levels from the body receiving the nutrients required, and boosts the overall mood. For people that have not been eating nutritious meals, it is key to slowly make the change and not immediately start eating healthy, as it increases the chances of cravings. The first thing to do is cut out oily and deep-fried food, avoid processed items, and reduce the salt and sugar intake from meals consumed. Another tip to help stay on track with eating healthy is to meal prep over the weekend. Making larger batches of food and storing it in the fridge, can lead to ordering out less and not wasting food.
Intermittent fasting: Intermittent fasting has been all the rave, as it has many health benefits. With intermittent fasting, a person has times of fasting and eating. Based on the time period chosen for the day, food can only be consumed within those hours, and during the fasting period, only water can be consumed. With this method of eating, people lose more weight, reduce the chances of snacking throughout the day, decrease bloating, and lowers health ailments. While starting intermittent fasting, it is important to note that during eating hours, excessive amounts of food are not consumed and only enough is eaten, as per the body's requirements. Overeating leads to gaining more weight and has a negative impact on the body.
Drink more water: Water is essential for every single person, as it helps in avoiding dehydration, getting rid of the toxins in the body, and increasing digestion levels. Although it is recommended to drink over 2 litres of water a day, the required water varies from person to person, and solely depends on body weight. An adult should drink an average of around 35ml of water per kilogram of body weight. For example, a person weighing 50kg, should drink around 1.7 litres of water.
Allowing cheat days: For people that are starting out or getting back into a health journey, dedicating certain days in a month to cheat days is a good balance to avoid cravings. With eating healthy, many people feel the need to cut out on ordering food or avoid spending time with friends and family to minimise the temptation of eating junk food. By allowing a day in the week as a cheat day, where food that a person is being craved is consumed, will make it easier to stick to the goals set. It is important to not make cheat days a habit or a daily occurrence, as they can cause a setback to a health reset.
Find ways to calm the mind: While many focus on the physical benefits of a health journey, it is also important to prioritise mental health. As daily life can get hectic with work and running errands, finding outlets to relieve stress can help in feeling more productive and ready to tackle any problems faced. Finding the right way to calm the mind can involve a lot of trial and error, and people can explore multiple options including meditation, colouring, and journaling.
A health reset is a great way to get back on track with physical and mental goals, especially after setbacks and personal changes. Following these tips to eat healthily, find a workout that is suitable, and get sufficient sleep, can help in leading to a healthy lifestyle and overall benefits.