Bottom line – During the working week, establish a set sleep schedule and try your best to follow it. Most people claim they don't get enough sleep. Yet too much sleep can make you feel just as drowsy and zapped of energy the following day. Some say you need at least eight hours a night. That's a great number to aim for, but not often achievable given the busy nature of many peoples lives. So how many hours of sleep does our body need to feel restored and rejuvenated the next day? The answer to this question is that it all depends. The most important thing to implement is a regular sleep wake cycle. Aim to go to bed and wake up at the same time each day during the week. Your body will adapt to the number of hours you allow for sleep, as long as you establish a sleep/wake cycle it can follow.Tip # 5 – Establish a somewhat regular sleep wake cycleBottom line – You don't need to train for a marathon, but something as little as taking the stairs at work can make a tremendous positive impact on your overall health.Inactivity is the silent epidemic of modern society. Back in our hunter-gatherer days, humans would be in a constant state of activity; hunting prey, running from predators, building shelters and so on. Now this lifestyle has been replaced by; elevators, big screen TV's, and automobiles. For many of us the only physical activity we engage in is hauling ourselves out of bed in the morning, or clicking buttons on the remote control. Make time for physical activity. You were given a perfectly functional human body, use it for what it was designed for and do something active once a day.Tip # 4 – Do something active once a dayBottom line - Even if it's just a small snack, keep your metabolism ramped up by eating every 2-3 hours.Most of us eat when we are hungry. We typically do not pay attention to the time and more importantly the quantity of what we eat. This result's in large meals being consumed infrequently, leaving us feeling bloated and unsatisfied. The body goes into survival mode, desperately storing everything we eat as fat as it has no idea when the next meal is coming. Instead let's turn our bodies into “metabolic furnaces” by consuming smaller meals more frequently throughout the day. Tip # 3 – East frequent small meals throughout the dayBottom line: your breakfast should be protein heavy to boost your metabolism for the rest of the day, even if it's just a simple protein shakeBreakfast seems to be the meal that is revered as the most important of the day, yet it is so often skipped and ignored. Not only am I suggesting that you eat breakfast, I'm going one step further to tell you what you should be eating for breakfast. Unfortunately, fruit loops, donuts, and muffins are not going to cut it. That much sugar first thing in the morning will set you up for a mid morning crash, and irritate every cell in your body. Instead opt for eggs (if cholesterol is a concern choose egg whites), beans, turkey bacon, greek yogurt, or cottage cheese (if you can stomach it).Tip # 2 – Eat protein for breakfastBottom line: you should be finishing at least 4 standard 500 ml water bottles during the course of the dayNow, we're not just talking about after trekking through the sahara, or Thursday night basketball practice when you've sweat more than Robin Williams jumping on a trampoline for 40 minutes straight. We all know when were thirsty, and that fantastic feeling when we satisfy thirst. Our bodies are approximately 65% water, and billions of cells in our bodies use water to carry out the functions that keep us alive. We all know water is important, but how many of us make a conscious effort to drink enough? The world health organization recommends that we consume 6-8 glasses of water per day. Let's make life easier on ourselves and invest in a water bottle and drink from it on the hour (not just when we feel thirsty). Tip # 1 – Drink more water.As the old adage goes; “work smarter not harder”. Strategically placed tiny tweaks can accumulate to make BIG CHANGES. “Sounds like a lot of big words but I'm not convinced”.... Fair enough, but read further and embrace these health tips.
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