Issue link: https://cp.revolio.com/i/1511188
www.AbbysHealthFood.com | # 60| Page 29 exercise also has significant long-term benefits that compound on each other for overall improved health: • Weight loss (relative to diet and degree of exercise) • Reduced risk of cardiovascular disease • Reduced risk of diabetes • Improved blood flow • Helps to promote homeostasis and balance within the body No matter how busy you are, I guarantee that you can spare a minimum of 15 minutes for exercise each day, and you won't regret it. Increased alertness leads to increased productivity, happiness, and a significantly enhanced quality of life. H A B I T # 3 : T O O M U C H C O F F E E , O R C O F F E E T O O L A T E I N T H E D A Y Studies have shown that up to three cups of coffee each day can actually improve health in the long term. However, this assertion comes with a couple of caveats: • Coffee sweetened with copious quantities of sugar not only counteracts many of the benefits of coffee but actually has a long-term detrimental effect. I have seen countless friends (and some family) that put four sugar packets (16 grams) or more into each coffee. And, no, the "natural" sugar packets that are marketed as "healthier" are not much better for you. • One of the primary functions of coffee is to affect the hormones ghrelin and leptin, which affect how tired or awake you feel. Drinking coffee too late in the day, and especially at night, can throw these hormones out of balance and impact your sleep quality. Even if you are able to fall asleep at night after drinking coffee, you are still affecting your quality of sleep. • Caffeine is, technically, a drug. Too much caffeine throughout the day becomes highly toxic and destabilizes your adrenal system. One of the biggest ways you can improve your energy levels is to keep your coffee intake at two to three cups maximum, limit sugar, and make sure you don't drink coffee too late in the day. It might be rough at first (if you're used to a late-day cup) but trust me – you won't regret it. H A B I T # 4 : E L E C T R O N I C S A T N I G H T As the world moves more and more online and cell phones continue to get smarter, the number of hours looking at a phone rise in parallel. And while this article isn't geared toward the overall detrimental effects of EMF, looking at your phone late at night or in bed has a direct link to the ability to sleep and the quality of your sleep. This link is based on two distinct factors: • Blue light: Most of today's phones emit a wide spectrum of light, which includes the blue band of frequencies. This type of light emulates the wavelengths emitted by the sun during the day and triggers an endocrine response that can keep you awake. I mean, think about it – where do you have bright blue/white lights? Offices, classrooms, surgical suites, and everywhere else that you are supposed to remain alert and productive. • Stress: One of the most significant reasons people struggle to fall asleep and enjoy a deep, relaxing sleep is stress. And checking your email, your social media, and anything else that alerts you on your phone is a huge potential source of stress – all for virtually no benefit. If you can switch your phone off in the evening and enjoy a night with your loved ones or a good book, you are much more likely to fall asleep quickly and enjoy a deep, restful, restorative sleep. My advice? Turn off all your electronics at least two hours before you go to sleep! H A B I T # 5 : L A C K O F S U F F I C I E N T H Y D R A T I O N Hydration is the act of providing your body, and specifically your cells, with life-giving water. You probably know that you're supposed to drink a certain amount of water each day, and you might even have an idea about why, but what many people don't know is that water is also a major source of energy. Water, along with electrolytes, is used by your cells in countless bioactive processes that include the production of ATP – cellular energy. Dehydration, even mild dehydration, causes (among other things): • Fatigue • Dizziness • Confusion • Listlessness According to the U.S. National Academies of Sciences, Engineering, and Medicine, men need 15.5 cups of water per day and women need 11.5 cups of water per day. And since only 20% of that comes from food, that means that you need to be drinking water. Not juice, not sports drinks, but water. Furthermore, it's not just about water. If you lack critical electrolytes, water can't pass through the cellular barrier, and you can still get dehydrated no matter how much you drink. If you find yourself feeling tired throughout the day, ask yourself – how much water have you had? And have you had any electrolytes lately? H A B I T # 6 : L A C K O F S L E E P … O R I M P R O P E R S L E E P While this one might sound the most obvious, it's a surprisingly common issue, with over 35% of Americans reporting sleeping less than seven hours per night. According to the American Sleep Foundation, adults need 7-9 hours of sleep per night. And while some people need a bit less than that, the key is to have enough sleep that your body has a chance to detoxify and recharge overnight. And, in truth, the four earlier habits also have an impact on your ability to sleep well – so yes, a few minor life changes and forcing yourself to get a good night of sleep can make a world of difference. Destress. Turn off your devices. Eat healthy. Don't drink too much coffee. Sleep. And feel great!