The 30-Day Health Challenge

1. Chew each mouthful 30 times

Digestion starts in the mouth. Amylase is the first digestive enzyme your food comes across, and it’s made in the salivary glands and the pancreas. To get this enzyme going, chew at least 30 times per mouthful. This will help slow your intake down, and will make food easier to digest once it reaches your stomach and beyond.

2. Don’t eat after 7pm

You need food to convert calories into energy, but if you’re just going to bed, there is no need to eat a lot when you have nowhere to burn the energy. You’ll also find sleeping easier because your digestive tract won’t be active.

3. Eat vegetables with every meal

This tip is pretty self-explanatory! Vegetables are both low-fat and nutrient-rich. Make sure you get at least five a day. A salad is an easy way to get your suggested recommended portions.

4. Cook at home

When you cook at home, you control exactly what goes into your food. You’ll also increase your knowledge of food and cooking skills, save money, and feel the satisfaction of creating something while you can enjoy with family or friends.

5. Focus on your posture

Tune in to your body and be aware of how you’re sitting or standing today. Proper postural alignment puts less stress on the body, and reduces fatigue levels as well as the strain on your spine.

6. Laugh and smile

Forcing a laugh or a smile has been scientifically proven to help reduce stress. So beam throughout the day, and keep faking it till you make it!

7. Take the stairs

Swap out using any elevators and escalators you may encounter and let your legs do the work instead. Getting your heart rate pumping even slightly above normal releases endorphins.



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