Shalom – and welcome to the Just Eat Well blog!  The biggest challenge when it comes to diet/lifestyle changes is how to begin the transformation. To most of us, shifting old habits seems time-consuming and intimidating; plus there is so much information available today that it is hard to put a finger on the best way to change. For that reason, I put together 5 Basic Steps that will make it a little easier to start. Please remember that these steps are very general—and there are multiple ways to improve diet, lifestyle, and health—but following these can be very effective! So, what can you do to improve your lifestyle?

Increase Water Intake

About 50%–80% of our body consists of water. Water is used by all the body’s systems and cells and plays an important role in body temperature regulation. Water also helps the body with detoxification and maintains a healthy metabolism rate. Since water is such a valuable component for our health, we need to hydrate the body well. In our day-to-day life, we lose water through our sweating, breathing, urinary, and digestive systems. It is very important to regain water back into our bodies. On average, the body loses about one pound of water overnight. There are many recommendations as to how much water we should drink daily, but the truth is, there is no scientific evidence that states clearly what is the proper amount to drink. In addition, there are many different body sizes and shapes, and not all of us are active at the same level of intensity. So how much—and when—should we drink? A basic rule is: Drink 8 cups of water a day, or half of the body weight in ounces. Consume more if you work out, are very active during the day, or tend to sweat a lot. A great indication that the body is hydrated enough is the color of the urine. A normal color in the hydrated state is clear to light yellow. See the chart below to test how hydrated you are:

Exercise Frequently

Exercise has an important role in our general health. It supports the heart, blood vessels, and the lungs, it enhances better circulation, faster metabolism, and stronger body—all functions that lead to better health. Exercise also promotes sweat, which is a way for the body to detoxify and lose harmful substances. A daily 30-40 minutes of exercise is recommended if you wish to increase your energy levels and mood, become stronger, and even lower the risk for some diseases. My suggestion: choose a physical activity that you enjoy doing (hint: it’s not sitting). Dance, walk, run, go to the gym, or swim. If it’s enjoyable, it will motivate you to keep doing it. My personal workout routine includes combining running, strength workout (bodyweight and weight lifting), and Taekwondo. If you are not sure where to begin, consult a personal training or check what the local gyms and studios around your neighborhood offer.

Get Adequate Sleep

Sleep is important for physical, mental health, and quality of life. During sleep, the body is working to support the brain function and repair the body’s different systems, including the heart and our blood vessels. It is important for healthy hormonal balance, blood sugar balance, and keeps the immune system efficient. A minimum of seven hours of sleep a night is recommended for adults.

Decrease Stress

Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time-to-time. Anything from everyday work and family responsibilities to serious life events can trigger stress. For immediate short-term situations, stress can be beneficial to your health. It can help you cope with potentially serious situations. The physical body responds to stress is the release of hormones that increase your heart and breathing rates and ready your muscles to respond. Yet if your stress response doesn’t stop firing, and these stress levels stay elevated far longer than is necessary for survival, it can take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well-being, even though you might not realize it. Chronic stress can lead to some serious health issues such as high blood pressure and diabetes, and even weaken the immune system. There are several ways to reduce stress. Belly breathing techniques, or doing your favorite activity (music, dancing, yoga, singing, reading a book, etc.) will help decrease your stress levels.

Improve Nutrition

Last but not least, incorporate a healthy and clean diet. While there could be a wide range of interpretations for healthy diets, no one can deny the importance of eating vegetables and fruit on a daily basis and in each meal. Michael Pollan put it well: “Eat food, not too much, mostly plants.” Since each one of us has different sizes, shapes, and nutritional needs, there isn’t one diet that is good for all. However, eliminating harmful foods such as processed, sugary, and fast foods from our diet, alongside eating more fresh foods is surely the way to reduce weight and increase health.