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Did you know that, according to studies, it takes an average of 66 days to develop a new, healthy habit? That’s all it takes to start a healthy lifestyle. What are healthy habits and why are they so important to us?
Everyone wants to live a long, happy and healthy life – but in the pursuit of quick results, we often take shortcuts – and end up suffering from various ailments. It doesn’t have to be that way. Despite many stressful situations and responsibilities, you can develop healthy habits that will help you live a much better and, above all, healthier life.
How to build healthy habits?
How to build habits that can change your life? It can be a good idea to create a so-called lists of habits you want them to be part of each day. It is also worth writing down individual goals on a piece of paper, eg instead of “I want to eat healthy”, write, for example, I will not reach for sweets, I will remember to drink 2 liters of water, I will eat vegetables and fruit every day. Hang this card in a prominent place as a reminder and motivation for you to pursue your goal. It is worth introducing new habits slowly and one at a time, e.g. according to the principle of one habit = one month. It may also be a good idea to develop a weekly or monthly reward system for achieving your goal.
The most important healthy habits according to SuperMenu by Anna Lewandowska are proper diet, physical activity, proper hydration of the body, preventive blood tests, rest and sleep. Surely each of us once said – I’ll start with Monday. Or maybe the best time to change is right now? We will try to convince you that a healthy lifestyle is for everyone.
You are what you eat!
Proper eating habits will allow you to enjoy health and energy every day – what you eat has a key impact on your well-being. However, it is not about making sudden, radical changes, e.g. switching to the so-called mono-diet, which can lead to short-term weight loss, but will not be healthy and effective in the long run.
Contrary to appearances, healthy eating is not difficult or time-consuming. If you want to change your eating habits, try the small steps method at the beginning – e.g. instead of chocolate, reach for your favorite fruit, and replace crisps and popcorn while watching the movie – with hummus with raw vegetables.
Sustainable improvement in eating habits requires a deliberate approach and the right strategy. Remember – it’s never too late to change your diet. If you don’t know “where to start”, get advice from a dietitian who will support you on your way to health.
Remember about proper hydration!
Drinking the right amount of water is extremely important because every cell in our body needs it. Dehydration can manifest itself as headache, trouble concentrating, joint pains due to myofascial contractures, as well as dry mouth, or a burning sensation when urinating. Are you wondering how much should you drink it a day? Proper hydration – counting all the fluids in the daily supply – should be at least 35 ml / kg of dry body weight, so simplifying it, women should on average provide at least 1600 ml, and men 2300 ml.
Water is important in all forms: soups (preferably without salt or with a minimum amount of salt), smoothies, lemonades, compotes and teas with no added sugar.
To help develop and maintain the habit of drinking enough water, also make sure you always have a bottle of water with you, preferably with a refillable filter. If you are not a fan of pure water, add a slice of orange, lemon, lime, watermelon or cucumber.
Start exercising, but the way you like it!
In addition to proper nutrition, physical activity is important. Exercise at least three times a week. The benefits of exercise include not only burning calories, strengthening muscles and bones, but also helping to maintain normal blood pressure, cholesterol, and blood glucose levels. Also, forget the old belief that being active means lifting weights in the gym. You can be active in many ways – as you like, for example, a brisk 30-minute walk, group fitness classes, ballroom dancing, Pilates, or aqua aerobics. Find an activity you like and you’ll enjoy doing it.
Get tested!
Did you know that if all women had regular Pap smears, we would have a negligible number of advanced cervical cancer? With prophylaxis, you can avoid many diseases or detect them at an early stage.
Use the available preventive programs, visit your doctor regularly and if you do not have any chronic disease – do blood tests at least once a year. Also remember that many diseases at an early stage may not present any alarming symptoms. Therefore, one ampoule containing a few milliliters of blood to be tested will not only help you check the general health and work of organs, but also will be a valuable source of information whether you eat properly and provide the body with the necessary micro- and macroelements.
Sleep and rest!
Sleep is crucial to your well-being, which is why it is extremely important to your body. Seven to eight hours of sleep protects against many diseases, regulates metabolism, strengthens the immune system and keeps the nervous system in check. Learn to rest and sleep so that your body has the strength to support you in your daily duties.
Discover how your body, mind and well-being change when you eat healthy – learn about Anna Lewandowska’s philosophy and her original box diet options
Do you live on the go and don’t have time to carefully plan your meals? The SuperMenu box diet may be an ideal solution to help you develop healthy eating habits. Thanks to a professionally prepared menu, you eat regularly, high-quality and well-balanced meals, and most importantly – you do not reach for random snacks.
According to Anna Lewandowska, health is based on three pillars: a healthy diet, physical activity and psychophysical balance.
SuperMenu is not only about a diet. This is one of the elements that will help you change your habits to healthier ones and motivate you to make further healthy changes. Each of the SuperMenu diet plans is different, but there is something that connects them all – it is a passion for a healthy lifestyle and diligence in the selection of the highest quality ingredients. None of the variants contain white sugar, wheat, raw cow’s milk, as well as highly processed products, artificial colors or preservatives.
What’s more, as part of the ongoing nationwide educational campaign “Health without excuses!” each SuperMenu client receives a code for a package of free blood tests (complete blood count, glucose, lipid profile). The tests are performed at the place and time chosen by the client, and the results are available in digital form no later than 48 hours after blood collection. Find out more at Zdrowiebezwymowek.pl.