7 Steps to Change your Bad Habits - Fast&Up

We First Make Habits, Then Our Habits Make Us

Build Good Habits

On this World Health Day, we thought as nutritional custodians, let’s talk about cultivating certain healthy habits that will help you get back on track and, side-step some serious illnesses in the long run.

1. Eat 5 servings of fruits and veggies everyday 

Eat 5 servings of fruits and veggies everyday

A healthy practice is always to start your day with few nuts and seeds, a fresh bowl of fruits, or maybe a greens smoothie. You can even snack over an apple mid-afternoon and that’s completely okay and healthy. Avoiding processed and unhealthy carbs is the key here to enjoy uninhibited and uninterrupted life.

2. Walk 10,000 steps a day regularly   

Walk 10,000 steps a day regularly

If you’re new to exercise, starting off at 4,000 or 5,000 steps a day is a great start. This can be as easy as taking a 5 minutes’ walk on the terrace or parking your vehicle few blocks away from the supermarket.

For the more pro-active people, 10,000 steps a day along with your regular workout can help you burn 2000 to 3500 calories each week, depending on your weight and workout intensity.

3. Keep yourself hydrated with at least 7 glasses of water 

Keep yourself hydrated with at least 7 glasses of water

75% of our body is made up of water. Having water in our system simply makes everything a lot more easier for our body. As we grow older, our body’s ability to signal dehydration gets weaker. Know that if you’re thirsty you’re already dehydrated.

Oftentimes, hydration can be a game changer for skin health, chronic fatigue, dizziness and confusion experienced during summer. 

4. Include 3 wholesome meals in your diet 

Include 3 wholesome meals in your diet

While preparing your meals, make sure to include equal portions of macros, aka proteins, fats and carbs. For non-vegetarians eggs and chicken are good protein sources. For vegans, beans and rice, mixed legumes, cottage cheese are great protein options.

The inclusion of protein will keep you satiated for longer hours and limit your cravings, which is a great way to avoid mid-day slump and overcome mental fog.

5. One session of exercise 

One session of exercise

30 minutes of any healthy physical activity that causes you to sweat is always a good thing. Your workouts are a full-body experience that releases endorphins, known as the happy hormones that not only make you feel good in the moment but has an equally lasting positive impact in the long run.

6. Six minutes of meditation  

Six minutes of meditation

It might not look like a lot to many but once you’re regular with the practice of meditation, its compounding effect can help you regulate your anxiety and mood disorders, improve your ability to focus and pay attention, and in turn help you better at managing a stressful situation.

You can practice it before you go to bed, in the morning before your day begins or at the end of the day, as your schedule allows.

7. Eight hours of uninterrupted sleep 

Eight hours of uninterrupted sleep

With the staying at home scenarios, our circadian rhythms get out of whack for a lot of people and insomnia is a condition that dominates the majority of the population. One of the ways to ensure sound sleep is to follow a strict routine of not picking up your phone 2 hours before bed time. Invest that time into reading a good book and being mindful of how your body requires rest.

For other, Fast&Up Magnesio is great sleep inducing, stress relieving supplement that helps your body relax and helps you sleep better.


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