Health Hacks
One of the major criteria for a good life is good health. Staying healthy is not always easy; we live busy lives in a fast-paced world.
It is challenging to achieve better health, maintain optimum fitness and lose weight. But there are amazing health hacks that can help you live a healthy life today. These health hacks that work are simple things you can incorporate into your daily life and stay healthy. And you can use these health hacks for weight loss, treating ailments, eating healthy, and maintaining fitness.
The term “hack” denotes a strategy or technique to achieve a specific result more effectively. Accordingly, health hacks are just calculated health tips.
But don’t get the wrong idea: calculated doesn’t mean complicated. Health hacks are generally easy-to-implement strategies designed to elevate your health and enrich your life.
Simple lifestyle changes are often all it takes to see a monumental difference in your well-being over time.
Here are incredible health hack for your balanced life
1. Sleep Early, Rise Early
Benefits of Aligning Sleep Schedule with Circadian Rhythms
- Reduced Risk of Chronic Diseases: Studies have shown that misalignment with circadian rhythms can lead to an increased risk of various chronic diseases, including diabetes and heart disease.
- Enhanced Cognitive Function: Aligning your sleep schedule with your natural circadian rhythms can significantly improve cognitive function, including memory and attention span.
- Mood Regulation: Proper sleep timing can help regulate mood and reduce the risk of mood disorders. The reasons are many: a sleep-wake pattern attuned to sunup and sundown is known to heighten and preserve baseline dopamine levels, promote healthy testosterone production, regulate digestion, contribute to a healthier gut microbiome, and much more. This is all crucial for proper mood regulation and mental health in general.
2. Hydration(Drink of water)
The “8×8 Rule”
You’ve probably heard the adage: “Drink eight 8-ounce glasses of water a day.” This is commonly known as the 8×8 rule, and it’s a simple, easy-to-remember guideline for staying hydrated. Eight 8-ounce glasses of water is simply 2 litres of water.
The Science Behind the 8×8 Rule
- Alternative Fluids: While the 8×8 rule is a good starting point, it’s not the end-all-be-all. Other fluids and water-rich foods can also contribute to your hydration status, as noted by the American Physiological Society.
- Hydration Maintenance: The 8×8 rule aims to maintain optimal hydration levels. However, it’s worth noting that the scientific backing for this specific rule is not as rigorous as one might think. But it’s a helpful rule and starting point.
- Individual Needs: A Scientific American article points out that individual hydration needs vary. Factors like climate, physical activity, and individual physiology can affect how much water you actually need.
3. Electrolytes
Your body needs electrolytes like potassium, sodium, calcium, and magnesium to function at every level, from the cardiovascular level down to the cellular and neural levels. In reality, your cells and nerves come first. Physiology and biochemistry is bottom-up by nature.
he Science Behind Electrolytes
- Hydration and Muscle Function: Your cells need electrolytes to maintain electrical neutrality, and your nerves and muscles need electrolytes to generate and conduct action potentials. Sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates are essential electrolytes. These elements are vital for hydration and muscle function. source
Sources of Natural Electrolytes
- Ripe Fruits: Bananas and avocados are excellent sources of potassium.
- Milk and Yogurt: These provide appreciable amounts of calcium, potassium, and magnesium.
- Coconut Water: An excellent source of potassium and magnesium.
- Fresh Fruit Juices: Citrus fruits like oranges and lemons are rich in vitamin C and potassium.
4. Nutrition(Prioritize High-Quality Animal Foods)
Even when you prioritize animal foods, you can easily control your saturated fat intake. For example, you can eat a variety of lean meats, low-fat dairy whether its milk or yogurt or cheese, egg whites, white fish like cod and haddock, and so on. I’m mentioning this because many people, myself included, fare better on monounsaturated fats than saturated fats. Animal foods are foundational foods because they’re so nutrient-dense, thermogenic, energizing, and satiating. Red meats (beef, lamb, bison, venison, etc.) and dairy products are boons for mankind, as are eggs and seafood.
Benefits of High-Quality Animal Foods
- Milk, cheese, yogurt, and kefir contain the highest amounts of bioavailable calcium out of all foods. Calcium is absolutely vital for the development and maintenance of bones and teeth, but also for a host of other things, such as keeping the metabolic rate high and parathyroid hormone (PTH) levels low.
- Nutrient Density: High-quality animal foods—grass-fed and grass-finished beef, Australian or New Zealand lamb, fresh whole milk, free-range eggs, etc.—are extremely rich in essential and bioavailable nutrients:
- Complete protein (all nine essential amino acids + conditionally essential amino acids)
- Saturated, odd-chain, and branch-chain fatty acids
- Monounsaturated fats
- Fat-soluble vitamins (A, D, E, and K) in fully bioavailable forms
- B vitamins
- Minerals (zinc, copper, heme iron, and selenium)
5. Daily Sunlight Exposure
The sun does much more than just brighten our day; it plays a pivotal role in regulating our internal biological clock, also known as the circadian rhythm. Natural light (sunlight) exposure is crucial for optimal health.
Science Behind Natural Light Exposure
- Mood and Productivity: Natural light has been shown to improve mood and increase productivity. A systematic review emphasized the need for evaluating the negative impacts of artificial light, suggesting that natural light is far superior.
- Better Sleep: Exposure to natural light during the day can lead to better sleep quality, as it helps to regulate melatonin production.
- Circadian Rhythm: Our internal body clock, or circadian rhythm, is significantly influenced by natural light.
Ways to Get More Natural Light
- Outdoor Breaks: Take short breaks outside to recharge and get your dose of Vitamin D.
- Use Lighter Curtains: Opt for thin, light curtains to allow more light into your living spaces.
- Morning Walks: Start your day with a morning walk to soak up the early rays.
- Work Near Windows: Open the windows if possible, since direct sunlight exposure is best.
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