The 30-Day Health Challenge

 

 

8. Walk to work

Or cycle, or run if you’re feeling adventurous. You’ll be able to appreciate surroundings you might miss on your regular commute, discover new places you haven’t seen before and get some exercise while you’re at it.

9.  Get 8 hours’ sleep

When you’ve missed out on sleep, you’ll find it harder to concentrate, your mood with deplete, and your problem solving skills with decrease. When you’re sleeping your damaged cells heal, you recharge your cardiovascular system, and it keeps your metabolism at the correct place.

10. Stretch

A good stretch when you wake up is the perfect way to start the day. It loosens tight muscles and increases blood flow, which help your body relax. Plus, a flexible, well-stretched muscle is far less likely to become injured.

11. Avoid salt

Salt makes your body retain fluids, and too much salt raises your blood pressure. Avoid adding any extra salt to your food, and be aware of sodium levels already added to what you’re eating (for example, the extra sodium in cured meats, cheeses and some seafood). Nutritionists recommend a maximum of 2.4g (0.1 tbsp.) sodium per day, which is equal to 6g (0.3 tbsp.) salt.

12. Avoid foods with refined, hidden or added sugars

Too much sugar can cause metabolic dysfunction, weight gain and high blood pressure. Refined sugar is ’empty calories’ – it contains no nutritional value whatsoever. Many packaged or processed foods – especially in the US – contain sugar as one of the prime ingredients; it’s even added to some ‘healthy’ foods like soups, gravies and salad dressings. Always read the label to see if sugar (or fructose, a kind of sugar) is one of the ingredients. Be mindful of hidden sugars, too: fruit juice may sound like a healthy option, but it is loaded with fructose and lacks the fibre that makes fruit good for you in the first place.

 

 

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