4 Easy Tips to Substantially Improve Your Health and Wellness

Cut Back on Screen Time

Getting regular sleep is important for your health and wellness. Your body repairs itself, including the brain, while you sleep. Not getting enough sleep can make you fall ill more often and cause cognitive problems. Ongoing sleep deficiency also increases your risk of chronic health issues. The blue light from electronics like smartphones and computers interferes with your body's natural sleep cycle. It can be difficult for you to fall asleep at night as a result. Try turning off all electronics 30-60 minutes before bedtime. Another option is to use blue light filters.

Source: https://www.nosleeplessnights.com/sleep-hygiene/bedtime-routine-for-adults/

Ditch the Drugs

Habit-forming chemicals, including pharmaceuticals and recreational drugs, can sabotage your health and wellness. Even if it doesn't feel like it right now, you can suffer from the long-term effects later on. Don't suddenly quit an addictive drug because withdrawal can range from uncomfortable to dangerous, depending on the substance. For hard drugs like cocaine, it's best to let a professional help you detox and overcome the addiction. If you were using pharmaceuticals or marijuana, you can use a detox kit to help get it out of your system. Home detox kits, available at drugstores, health food stores and online, can contain a combination of herbs, vitamins, and minerals that supposedly help you flush drugs from your system.

Source: https://www.therecoveryvillage.com/treatment-program/drug-detox/

Get More Fruits and Vegetables

If you're a health-conscious person who hates vegetables, don't be so quick to skip over this one. There are creative ways you can get your veggie intake. With experimentation on different ways of eating vegetables, you may find some recipes you actually like. One way of adding vegetables into your diet is sneaking a handful of leafy greens into a fruit smoothie. You usually won't be able to taste them that way. Examples of smoothies that mask the taste of vegetables are strawberry-pineapple-kale, blueberry and spinach, and banana-peach-greens.

Source: https://www.wideopeneats.com/14-smoothie-recipes-sneakily-add-vegetables-diet/

Another way of eating vegetables is to mix them in a bowl of rice. The rice can usually make it more manageable for you to eat the veggies. Preparation methods for veggies also make a difference. Some people like cooked veggies. Others find they taste better raw. What other foods they are paired with matter too. It's all about finding what suits your personal taste.

Focus on Lean Muscle

Having lean muscle comes with many health benefits, such as a decreased chance of illness and injury, better flexibility, increased metabolism, and greater bone density. Lean muscle is muscle that isn't hidden by fat. Gaining lean muscle is challenging sometimes because muscle gains aren't always just muscle. Extra calories are stored as fat instead of muscle.

Source: https://www.maxinutrition.com/nutrition/advice/How-to-build-muscle-and-size/

To make losing weight and gaining lean muscle easier, you can eat more carbohydrates during breakfast and after working out. If you want to lose weight without losing lean muscle, you should eat 1 g of protein for each pound of your bodyweight and decrease your daily calories. Also, do a cardio routine for 20-30 minutes each day. Make sure you keep reps and sets small in strength training too when you want to shed fat without losing muscle.

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