Have you ever had the feeling that you lose control when it comes to your health? Or do you feel that a miracle must happen to get you back on track with your goals? Fortunately, it does not have to be an all-or-nothing experience and contrary to what many people think, you do not have to completely renew your lifestyle to get more energy or to balance your hormones and intestinal flora. Small changes can make a huge difference in your health and well-being. With these five small changes you can immediately make the difference in how you feel every day:
1. Make a morning ritual
Start the day by performing a simple task and you will continue this mindset for the rest of the day in everything you do. This could be something like saying a positive mantra every morning before you leave the house, completing a five-minute morning routine, or just making up your bed! If you only take a moment that gives you a positive feeling and motivates you!
Did you know that you make your bed in the morning is perhaps the simplest success habit in the world? It goes on throughout the day, through a chain reaction of other productive habits. Marine SEAL William H. McCraven even said: “If you want to change the world, start by laying out your bed. When you make your bed every morning, you have completed the first task of the day. A small sense of pride and it will encourage you to do another task. ”
2. Take a high protein breakfast
Studies have shown that too little sleep disturbs your internal processes and makes you crave larger portions and especially food with a lot of fats and carbohydrates. (1) Those who are tired, therefore unintentionally go to unhealthy things much more often. Complete proteins (think of sustainable meat, eggs, tempeh or even a high-quality protein shake) will increase chemicals in the brain that not only improve sleep but also improve your mood. (2) This is all due to a small amino acid called tryptophan, which is a precursor of serotonin. Serotonin is our ” feel-good.” hormone “and makes us feel happy and motivated all day long. Serotonin is converted to melatonin, which helps us to sleep at night. Without that complete protein at the beginning of the day, this conversion can not take place, making you tired and moody. (3) So go get your protein!
3. Drink more water
We consist for the most part of water, which is also the basic ingredient of our blood. If you get enough fluid, you make sure that you lose your waste products, the mental clarity is maintained and optimizes all your internal processes. In short, there are countless studies that prove that water is essential for a healthy body! The problem is that most people think they already drink enough water. I encourage you to consciously investigate and analyze this. The amount of water you have to drink varies per person, but usually, three liters of water is sufficient. Use an app such as ‘My Water Balance’ or grab your favorite biggest cup or water bottle and discover how often you have to fill it every day to drink enough water.
4. Choose to stand
Many of us are sitting at a desk or in a car for most of the day. Yet we know that too much sitting is associated with many problems, ranging from weight gain to osteoporosis to cardiovascular disease. Sitting more than two hours in a row without taking a short break increases these risk factors drastically. (4)
So what can you do about it?
Before you go out and buy a fancy standing table, small changes can cause a big ripple effect. We are supporters of the ‘walking meetings and walking lunches’, so you quickly implement more than 30 minutes of exercise in your daily rhythm. And if you have not read No. 3 above, look again because here we double the effect: when we really drink enough water during the day, it provides a built-in reminder to get up and walk every few hours. If you drink enough every day, chances are that you have to get up every few hours to go to the toilet. If you do not experience that, you do not drink enough water and if you do not drink enough water, you are not enough. BAM!
5. Detox daily
Your body is constantly detoxing and it does not need a (much too expensive) juice cure to do its job. However, the way we generally treat our body and what we put into it is a heavy burden on the natural internal detox processes, including the liver. The liver must work harder to enable detoxification. (5) There are a number of factors that can help to improve this process. Firstly, it is crucial to have good digestion and good bowel movements. It comes back to good nutrition, rest and movement. Small changes can help your liver in daily detoxification. Drinking enough water (yep, here is again), feeding on rich nutrients and any additional supplements can make a huge contribution to this.