Bookself Mojatu.com Mojatu Nottingham Magazine Issue M026 | Page 25

Nottingham connected Health & Food 25 11. Drink a Glass of Water With Every Meal 17. Go for a Walk During Your Breaks Drinking enough water can help maintain healthy brain function, concentration and a positive mood. Finding time to exercise is a real problem for many people around the world, especially with work. In fact, there is plenty of evidence that shows a lack of exercise is linked with poor mental and physical health. Bottom Line: Water is important for optimal health and performance. If you struggle to drink enough water, try to have a glass with each meal. 12. Make a Grocery List before You Shop Studies have shown that people who use grocery lists are more likely to eat healthier and carry less weight. Bottom Line: A grocery list can help you make healthier decisions when shopping and prevent impulse buys. Studies have also shown that lists can help you eat healthier. 13. Shop on a Full Stomach Shopping on an empty stomach can be a disaster if you’re trying to get healthy. Bottom Line: Shopping on an empty stomach can make you more likely to make impulse buys. Try shopping after a meal to avoid temptations in the supermarket. 14. Choose Real Foods Over Highly Processed Foods Simply eating more real foods can help you get healthier with minimal effort. Here are a few examples of real foods: Apples, Bananas, Spinach, Brown rice, Unprocessed meats, Whole eggs Bottom Line: In modern society, people are eating more highly processed foods than ever, which are low in nutrients. Simply choosing real foods can help you eat healthier as they have more nutrients and fiber. 15. Practice Mindful Eating Mindful eating is based on the concept of mindfulness. Here are a few simple tips that can help you become a more mindful eater: Eat food slowly. Chew thoroughly. Focus on how you feel when you’re eating. Turn off the TV and put your phone away. Bottom Line: Mindful eating is a powerful tool to help you eat healthier. It helps you pay attention to what, why and how fast you are eating. 16. Eat Sitting Down In today’s fast-paced society, people are always eating on the go. However, research has shown that eating on the go can affect your ability to process hunger signals. Bottom Line: Sitting down while you eat can help you process hunger signals better and eat less overall food. Bottom Line: Walking during your breaks is a great way to fit exercise into a busy schedule. Try walking with a few colleagues to help make it a habit. 18. Take the Stairs Instead of the Elevator Taking the stairs is great for your long-term health. If you are constantly moving between levels in your office, taking the stairs could help improve your fitness and productivity. Bottom Line: Taking the stairs is a great way to fit exercise into your routine. Surprisingly, it also seems to be faster than taking an elevator. 19. Try Using a Standing Desk People are sitting for longer than ever before. Research has shown that people in the same job who use standing desks were 53% more productive over six months. Bottom Line: A standing desk could help you stay on your feet longer while working. Studies show that people who sit for longer have a higher risk of chronic diseases. 20. Unplug From Technology an Hour Before Bed Quality sleep is absolutely essential for optimal health. However, roughly 50 to 70 million Americans suffer from poor sleep. Bottom Line: If you suffer from poor sleep, try avoiding technology an hour before bed. Devices like your phone and computer emit blue light, which can keep you up for longer. 21. Sleep at the Same Time Every Night Besides poor sleep quality, a lot of people struggle to fall asleep. It can leave you exhausted, feeling sluggish and even increase your risk of chronic. Bottom Line: Having a set sleep time, even on weekends, can help you get to sleep faster. It helps train your internal clock to fall asleep at a set time. 22. Try Regular Meditation Stress can have a major toll on your overall health. Bottom Line: Meditation is a great way to relieve stress. Try incorporating it into your routine a couple times per week.