The 30 Day Healthy Habits Challenge

In order to transform your lifestyle into healthy, you need to put some extra effort. Since it is hard to do it all at once, we are challenging you to this 30-day Health challenge.

Follow these steps and we promise you that you will feel drastic change in your living.

Day 1: Chew each bite 30 times

Digestion starts in the mouth. This will slow down your intake, and will make food easier to digest once it reaches your stomach and beyond.

Day 2: Don’t eat after 7 p.m.

If you’re going to bed, there is no need to eat since you have nowhere to burn the energy. Also, you will find sleeping easier hence your digestive tract won’t take action.

Day 3: Eat vegetables

In each meal, add vegetables. They are low in fat and rich in nutrients.

Day 4: Cook at home

When you cook at home, you are in control of what goes in your meals. You are also saving money

Day 5: Put the spotlight on your posture

Proper posture puts less stress on the body and reduces fatigue levels as well as the strain on your spine.

Day 6: Stay positive

According to science, laughing and smiling reduces stress.

Day 7: Take the stairs

Instead of taking the elevator or the escalator, burn some energy by taking the stairs.

Day 8: Walk

Walk or cycle to work/school rather than taking the bus or going by car.

Day 9: Get 8 hours of sleep

Lack of sleep causes lack of concentration. It also affects the mood. Sleeping heals the brain cells that were damaged during the day.

Day 10: Avoid Salt

Salt retains body fluids and increases blood pressure. Stay aware of the sodium levels in your body, it is recommended a maximum of 2,4 g per day.

Day 11: Stretch

A good stretch in the morning force-starts your day. It aids tight muscles and increases blood flow, which help your body relax.

Day 12: Avoid refined, hidden or added sugar

Too much sugar can cause metabolic dysfunction, weight gain, and high blood pressure. Always read the label to see what kind of sugar the food contains.

Day 13: Stay hydrated

Drink water all day! Since our body is 60% water, hydration is the key for its proper working. Water flushes out toxins out of your body. It is recommended to drink 2 liters per day.

Day 14: Listen to your body

Satisfy your needs. If you are craving some food, it is a sign that your body lacks nutrients that are in that food. As an example, the craving for cheese indicates that your body needs calcium.

Day 15: Eat 6 small meals

Instead of 3 large meals, eat 6 small. Frequent food consumption keeps your metabolism at an even pace, staves off hunger and controls the blood sugars. Also, digestion is easier.

Day 16: Find a supplement you need

Hit the nearest pharmacy, tell them your symptoms and they will give you what your body needs.

Day 17: STOP weighing yourself

Muscle is heavier than fat, and weight is not always an indication of good health.

Day 18: Treat yourself

Do not deprive yourself from guilty pleasures. Have a break- order extra large fries, have some ice-cream etc.

Day 19: Avoid saturated fat

Fat is good for you, and essential for the functioning of the body. Still, when it is saturated or trans fat, it increases cholesterol levels. Instead, consume healthy fats such as olive, rapeseed and sunflower, and in natural foods such as avocados, fish, nuts, and seeds.

Day 20: Replace coffee with herbal tea

Coffee may cause restlessness, jittery and irritability. That is why you can replace it with herbal tea, such as green tea. It gives you a caffeine boost and creates a gentler, more steady source of stimulation.

Day 21: Try a new exercise

Salsa, pole-dancing, aerobic, Pilates. There are varieties of exercises that you can try instead of the regular run treadmill.

Day 22: Buy a plant

Buy a plant you can use in your cooking, such as basil, mint or parsley. It will improve the quality of the air.

Day 23: Avoid processed food

These types of foods contain added sugar, salts and fats.

Day 24: Use SPF

Protect yourself from the harmful UV rays that can damage your skin.

Day 25: Take a cold shower

A cold shower raises alertness, refines hair and skin, improves circulation and can help relieve depression.

Day 26: Make breakfast in advance

Although breakfast is the most important meal of the day, many people skip it hence they’re busy. That’s why we advise you to prep some oats or granola bars in advanse.

Day 27: Eat until your satisfied

Eat until your satisfied, not full. Your brain takes around 20 minutes to register the chemicals that signalize that you are full. That is why you should eat slowly and wait for about 30 minutes after you finish eating to feel full.

Day 28: Don’t do shopping when you’re hungry

According to recent studies, if you do grocery shopping while hungry, you will choose higher-calorie foods and quick sugar fixes.

Day 29: Eat wholegrain carbohydrates

Wholegrain carbs are absorbed slower into the bloodstream. This means spikes in blood sugar levels are avoided.

Day 30: Enjoy your food

Eat with pleasure! Food is not your enemy. It is here to nourish you and satisfy your body’ needs.

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