Having a healthy lifestyle adds to the quality of your life by enabling you to enjoy doing what you want to do, to have lots of energy, and to recover more quickly from the everyday ailments that everyone gets .
the three main elements of a healthy lifestyle are:-
- eating well
- being physically active
- being able to relax and deal positively with stress
hypnotherapy can help you lead a healthy life by:-
- making it easy to kick unhealthy eating habits.
- getting rid of food cravings.
- motivating you to become more active.
- developing your skill and techniques in your sport.
- delping you to learn to relax any time you want.
- enabling you to deal with the stresses in your life.
eating well
Eating well is not about diets, counting calories and losing weight, but about enjoying the food you eat, and eating a variety of foods that provide you with all you need to live, grow and be active. A balanced diet will also give you the energy you need every day.
being physically active
Being physically active benefits your heart and lungs, so you can run for a bus (and catch it!), play with your children, enjoy walking in the country or round the shops without getting tired.
It helps all your organs work effectively, so your kidneys and liver and digestive systems cope more easily with the food you eat, the alcohol you may drink, and give you a clear skin and sparkling eyes.
It reduces the likelihood of developing diseases such as Irritable Bowel Syndrome, diabetes, osteoporosis, and other chronic illnesses.
It builds muscle so you can carry loads of shopping more easily, walk further with less effort, and your body has a more defined shape.
And it releases endorphins, the body’s natural pleasure-enhancing hormones - the real “feel good factor”.
being able to relax and deal with stress.
Learning to relax gives you the opportunity to physically and emotionally re-charge yourself whenever you need a break before carrying on with your day.
It can take a few seconds or a few minutes, and its benefits are enormous.
Today’s fast lifestyle may make you feel out of control at times, or you may be facing pressure from family or work or from circumstances outside your control. Whatever the cause, being confident in your ability to deal with stress in itself helps to reduce the pressures on you.
back to top
So your body converts the food you eat into energy, you need a balanced diet, that is composed of
- carbohydrates
- fats
- protein
- fibre
- minerals
- vitamins
- liquids
carbohydrates
Carbohydrates store and transport energy within the body. They are absorbed into the blood stream as glucose, some of which is used immediately, and some of which is laid down as glycogen. Carbohydrates are converted to glucose at different rates, and the unit which measures this is known as the glycaemic index (G.I.) If you eat food with a high G.I., your body secretes insulin which stores the excess glucose as fat. Insulin also gives you a short term “high” burst of energy followed by a big dip, which is why one piece of chocolate or a biscuit (with high G.I.scores) revives you for a few minutes but leaves you soon wanting more! Your body needs to keep its production of insulin at a steady level.
Eat as few foods with a high G.I. as you can – these include:-
Sugar in all its forms (jam, cakes, honey)
Simple carbohydrates (white bread, white pasta, potatoes, cereals, sugary drinks, alcohol).
Caffeine in all its forms( coffee, tea other than green or herb teas, cola drinks, chocolate).
fats
Complex carbohydrates, such as fresh fruit and vegetables, are fibre dense, which means they break down into glucose at a slower rate, and have a lower G.I. score. So your insulin levels don’t rise quickly and the glucose they produce is less likely to be stored as fat. Fruit and vegetables also contain many of the vitamins and minerals you need for your body to grow, maintain and repair its cells.
Complex carbohydrates also include wholemeal bread and pasta, brown rice, bulgar wheat and oats.
When you eat complex carbohydrates with protein in the correct proportions, this ensures the level of insulin remains steady.
Fats keep your skin and hair healthy; store energy; create an insulating blanket to help maintain your body temperature, and provide for your internal organs. They work with carbohydrates to provide energy for exercise and growth.
To eat healthily, make sure you eat the unsaturated fats, which are found in nuts (particularly walnuts and almonds) rather than saturated fats found in animal fats (including dairy produce). Saturated fats eaten in excess may raise levels of cholesterol in your blood, increasing the risk of cardio-vascular disease resulting in heart attacks, angina and strokes.
proteins
The different amino acids which make up proteins are essential for your body to grow, to mend damaged tissues, to support your immune system so you can resist all kinds of diseases, to build muscle fibres, and to make enzymes to build cells including brain cells. But too much protein can build up fat and lead to liver and bone problems, so it is essential to eat in moderation, and at the same time as complex carbohydrates. Good sources of protein are beans, peas and lentils, nuts and seeds, oily fish such as sardines and herring, with only occasional animal protein (preferably white meat such as chicken).
balanced diet
To eat healthily, on your plate at each meal have roughly 50%to 60 % fruit and vegetables, 20 %to 25% protein and fats, and 20% to 25% complex carbohydrates. This will also take care of your body’s requirements for vitamins and minerals, with no need to take supplements unless you have a medical need.
But you don’t need to be rigid about this – if you eat healthily 80% of the time, you will be helping your body to serve you well.
liquids
Water makes up about two thirds of your body weight, with your brain, muscles and blood holding the most. It helps your body regulate its temperature; aids your digestion, and helps your cells to work. Too little can lead to headaches and loss of concentration, as well as loss of muscle power and energy. An adult needs about 2.5 litres a day, and more if you are exercising.
The best ways to get your fluid intake is by drinking water (perhaps with a slice of lemon in it), and green teas. Ordinary tea, coffee and cola drinks not only contain caffeine which affects your insulin level, but are diuretic, so stimulating your body to lose water quickly. All food contains water, but this is in addition to the 2.5 litres that is recommended.
Little and often is the best way – have a glass or mug of water at your desk, and refill every 60 to 90 minutes; always take a bottle when you go walking, or to a film, football match or anywhere where you are likely to forget to drink because you are immersed in other things or unable to get a drink easily.
back to top
Getting active is the best way of living healthily and having energy to do the things you want. It does not necessarily mean sweating away on the machines in a gym, going for long runs, and playing team sport. Although if you enjoy these sorts of activities, try to make time for them in your life - it is time very well spent and an investment in your future health as well as your present.
Getting active also means keeping your body moving, making sure your muscles remain supple, and your blood circulating freely throughout your body.
what you can do to get active
If you take very little exercise, aim to add 30 minutes of movement a day to your life. You can do this easily by
- leaving the car at home if your trip will take five minutes or less to drive – walk, jog or bike instead.
- take the stairs at home, in shops and at work – go up slowly and steadily to begin with, building up gradually to more flights.
- buy a pedometer and see how many steps you take a day. Aim to build up to 10,000 to improve your fitness. Knowing exactly how nay steps you have taken is a great motivator!
- take a brief break every 30 to 40 minutes at work, even if it is to stretch your legs to go to the photocopier, toilet, get a drink or have a word with a colleague instead of emailing or phoning them.
- look at how you spend your leisure time – joining a conservation group, taking up gardening, bird watching, as well as the more usual sporting activities will all get you using your body as well as perhaps increasing your circle of friends.
back to top
|
