Top 10 Supplement Reviews looks at ways to boost your vitality for the new year.
After the events of 2020, most of us are feeling somewhat drained. But we’re now into a new year and are looking ahead to a pandemic free world. It can be tempting to make endless New Year’s Resolutions that are difficult to stick to, so we’re approaching the new year differently.
Rather than fixate on one goal, we think the way to boost your vitality in 2021 is to make several simple lifestyle changes. From meditation to easy diet changes, and from simple exercises to including high-quality supplements, here are some suggestions to boost your energy and feel healthier this year.
7 changes you can make to boost your vitality in 2021
1. Focus on your breathing
As with most of these suggestions, simple changes are the most important factors in improving your health and wellbeing. Many of us ignore the way we breathe. When under stress, breathing affects everything from the dissemination of oxygen around the bloodstream to muscular tension. One of the most important ways to reduce stress is to begin to focus on your breathing.
Reducing stress will improve your overall health and wellbeing. And improving your breath doesn’t have to be time consuming or difficult. There are lots of free apps available with mindful meditation programmes. Simply find a comfortable position, plug yourself in and follow the instructions.
Or you could use yoga practice to help you focus on your breath. There is no single way to work on your breathing for stress relief. Find the way that you enjoy, and crucially, something that will realistically fit into your day.
2. Eat more fruit and veg
Eating five a day is the minimum to aim for. It’s better to try and include up to ten portions of fresh fruit and vegetables into your daily diet. This is where you naturally get the vitamins and minerals that are essential for overall health and wellbeing. Nutrients from veg and fruit support cell function within your body and this impacts energy and vitality. Increasing the amount of you eat can also improve everything from your immune system (something that has never been more important than in the time of COVID-19) and libido.
If you’re not sure where to start, consider signing up for a food delivery service that concentrates on plants or a vegan diet. This is a simple and cost-effective way to boost your vegetable intake. Or, if you have the time, get creative at mealtimes and find new ways to add fruit and veg into your everyday food.
3. Include high-quality nutritional supplements in your diet
Searching for the best supplements can take a little time, but it’s absolutely worth it. From single ingredient vitamins to multi-targeted supplements like Centrapeak, there are lots worth including in your daily diet. These are not substitutes for a healthy diet, but they can make a big difference, particularly for targeting specific areas for improvement.
For example, Centrapeak is primarily a testosterone booster but also includes components to improve overall wellbeing. It also contributes to lowering stress levels and a calmer mindset. There are lots available on the market to help you target muscle growth, improve your sleep or increase your vitamin intake, among many others. Always ensure supplements to do not interfere with any prescription meds you are taking and take the time to seek out high quality products.
4. Remain hydrated at all times
The body comprises around 65% water, and even low levels of dehydration can affect how you feel. Generally speaking, try and drink around 40ml of water per kg (2.5lbs) of bodyweight. Of course, the amount of water people need to drink every day does vary from person to person.
Depending on your diet, any meds you take and how much exercise you do, your water intake will be different to others. If you are on a low carb diet, or you eat a lot of processed food, you’ll need to drink more. And if you exercise regularly or work in an air-conditioned environment, you will have to adjust your intake to match. Remaining hydrated helps your mind and body to function better and improves the way you feel overall.
5. Get the sleep you need
A good night’s sleep cannot be underestimated for its health benefits. As with water and calorie intake, the amount of sleep people need for optimum health does vary according to a number of factors. Experiment with different amounts of sleep to find your perfect balance – this could be as little as six hours or as much as nine.
However, much sleep you need, take your bedtime routine seriously.
Turn off electrical equipment an hour before you want to settle down – don’t scroll through your phone every night! Keep bedtimes regular and ensure your bedroom is cool and dark. Avoid drinking alcohol or caffeine in the evening and use the opportunity before nodding off to work on your breathing techniques. If you can improve the quality of your sleep this year, you will really notice the benefits.
6. Do more exercise
This may sound counter intuitive if you feel tired a lot, but regular exercise can and will raise your energy and vitality levels. This is because it improves and increases energy production at a cellular level within the body. It also improves your circulation, helps to stabilise your blood sugar levels, boosts hormones and increases endorphins. Exercise is one of the most important building blocks for a healthy life, and positively impacts everything from your mental health to your physical performance and self-confidence.
If you haven’t exercised regularly for a while, go easy to start with. Don’t feel the need to jump into a complex programme or spend lots of money. Instead, walk for three miles a day every day to begin with. Add in jogging and strength exercises and, crucially, stick to it. As you get fitter, you’ll naturally want to increase the amount and intensity.
7. Make time to rest your mind and body
Life is hard work a lot of the time, and it can feel like a treadmill of things that must be done. And while it’s true that responsibilities won’t be disappearing in 2021, it is important to make an effort to find time to relax. This is about setting aside time for hobbies, family or whatever you enjoy the most. Whether you relax by playing football, reading a book or hanging out with your kids, there’s little more important for your overall health and wellbeing.