You’ve probably come across so many keys to good health you’re wondering whether a single one works!
Should I drink lukewarm water before bedtime or in the morning?
Should I mix a spoonful of honey with warm water or cold water?
The same dilemma always confuses people looking for ways to stay healthy!
What you need to know is that staying healthy is not bound to any sacred ritual that the natives of Hawaii preserve. It’s simple “Science!”
Following a handful of science-backed health rituals and eating some beneficial ingredients will bless you with good health, including optimal hormonal balance and healthy weight management.
Let’s begin our journey to good health minus the myths of self-proclaimed health pundits!
1. Mint: An Aromatic Herb of the family Lamiaceae
For a healthy digestive system, mint has certain compounds that help.
According to research, mint assists in reducing IBS-related spasms, diarrhea, and stomach pain.
Peppermint opens a pain-blocking channel that lessens inflammatory pain in the digestive system.
Wintergreen mint has been found to contain methyl salicylate, which helps relieve pain associated with joints and muscles.
So, consuming mint to relieve pain or treat an upset stomach is a great idea!
2. Alternate-Day Fasting or Periodic Fasting
Scientific analysis has revealed that if you fast for longer than 12 hours, your body enters a brief state of ketosis, which enables your cells to undergo autophagy.
When your body uses cellular fat as fuel rather than glucose for energy, you enter a metabolic state known as ketosis. Numerous advantages of ketosis may include potential weight loss, energy optimization, and the treatment of chronic illnesses. Intermittent fasting, however, is of different types. It changes according to mealtime routines that alternate between periods of voluntary fasting (or restricted calorie intake) and non-fasting. Its techniques include daily time-restricted feeding, periodic fasting, and alternate-day fasting.
According to a 2019 review, such fasting techniques can lower the risk of dietary-related disorders like metabolic syndrome, obesity, hypertension, dyslipidemia, inflammation, and insulin resistance.
3. Inflammation Reducing Foods
An anti-inflammatory diet helps reduce inflammation. Although inflammation can be a good thing as it’s a part of our body’s natural immune response, excessive inflammation is not.
Inflammation-inducing foods, stress, and inactivity can worsen the case. However, research points to several foods as having the potential to reduce chronic inflammation.
In this regard, foods ranked at the top are berries, especially strawberries, raspberries, blueberries, and blackberries.
At the 2nd spot are various fatty fish species: salmon, herring, anchovies, sardines, and mackerel. They’re rich in Omega-3 fatty acids EPA and DHA, which help reduce inflammation.
Thirdly, Brocolli, a cruciferous vegetable, can reduce the risk of heart problems and cancer due to its anti-inflammatory properties.
It’s a good idea to make Brocolli a part of your daily diet, whether your kids like it or not!
4. Foods Rich in Magnesium
Commonly found health issues, such as migraine, muscle pain, and fatigue, can all be linked to the deficiency of Magnesium in your daily dietary intake. Lack of this mineral is often prevalent among populations.
Magnesium is abundant in almonds, spinach, avocados, and dark chocolate. A supplement is not always necessary to cure the lack of this mineral.
A magnesium-rich diet may help reduce stress because Magnesium interacts with the parasympathetic nervous system, which keeps you calm and relaxed. It may also be beneficial for controlling mood swings.
5. Good Sleep, Good Health
Sleep has many benefits, especially for the nervous system, which cannot normally work without it. The brain constantly works when we're asleep, fortifying the interconnections we need and removing the ones we don't. Lack of sleep is also associated with an increased risk of Alzheimer's.
Several other issues, such as abnormal weight gain, diabetes, inflammation, metabolic syndrome, depression, stroke, and heart disease, are associated with sleep deprivation and the stress and hormone dysregulation accompanying it.
6. No Smoking (Tobacco) and Drinking
Tobacco products are one of the biggest agents of cancer dispersal. It’s a carcinogen-laden ingredient that has been wreaking havoc on human health for ages. Irrespective of its form or whether a government permits it, your health is your responsibility! So, ensure you keep a good distance from tobacco and its derivatives.
Although certain factions debate the health benefits of light drinking and its role in decreasing disease risk, recent research indicates that even occasional drinking may increase your risk of developing cancer. As a result, drinking in moderation is usually the best recommendation, and the majority of health professionals advise against beginning to consume alcohol if you don't already.
So, it’s recommended to say no to smoking and drinking; we go GYM!
The Bottom line
Did we forget the part where we’re supposed to say that mobility is one of the major keys to good health? - scientifically proven. Yes, and before it’s time to go night-night, let’s make a worthy mention! Mobility improves our range of motion during exercises and daily activities, corrects muscular imbalances, improves posture, helps prevent injuries, and enables us to perform more effectively. So, do daily, periodical movement; stagnation is very unhealthy for your body! Spending fifteen to thirty minutes a day in the gym will do just fine. But, prolonged immobility throughout the day also needs to be worked upon.
We hope all the health rituals and ingredients will help you live a healthy and fulfilling life. Ensure that you can adopt most, if not all, of the health advice mentioned above.
