Having healthy habits helps to stay fit and improve the quality of life. For this reason, those who seek to lead a healthy lifestyle need to incorporate simple but healthy actions into their routine. According to Rocío Río de la Loza, Health Coach, there are habits that everyone can incorporate into their daily lives to improve their well-being. These are ten small changes that will allow us to lead a healthier life despite the intensity of our days:

1. Learn to cook

This way you will have more control over where your food comes from, how it is cooked, the quality of the ingredients, and the size of the portions. Cooking also allows you to moderate the amount of salt and sugar used. Ultimately, knowing how to cook is a survival skill that has somehow been lost due to the rise of frozen foods and takeout.

2. Stay hydrated

According to the Institute of Medicine of the National Academies (IOM), about 80% of total fluid intake comes from plain water and other beverages, while the remaining 20% comes from food. The amount a person needs to stay hydrated depends on their age, physical activity, and the climate where they live. On average, the IOM recommends three liters (13 cups) for men and 2.2 liters (9 cups) for women. Therefore, if you drink eight glasses a day and incorporate fruits and vegetables into your diet, you will stay hydrated.

3. Regulate blood sugar

This is done by including proteins and fibers in each meal. Rocío Río de la Loza emphasizes that it is important to maintain all meals and increase frequency, leaving a gap of three to five hours between each meal.

4. Think differently about carbohydrates

Incorporate whole grains into your diet; you can try wild rice, quinoa, oats, or amaranth. Whole grains have nutrients like vitamin B and fiber.

5. Trans fats for healthy fats

Stay away from hydrogenated and partially hydrogenated fats like margarine. Make sure to integrate enough Omegas into your diet, especially Omega 3. "Increase your intake of fatty fish, grass-fed dairy, chia seeds, and nuts. Make your own salad dressings instead of using those that can be bought in stores. Also include avocado, extra virgin olive oil, cashews, and flaxseeds," explains the Health Coach.

6. Choose the right protein

It doesn’t matter if you have a plant-based diet or if you love animal products; the important thing is to know what is truly necessary for your body. We all need protein! Dr. Peter D’Adamo, in his book, Eat Right 4 Your Type, develops the theory that people react differently to food based on their blood type. Under this premise, a person with type O blood is like a "hunter" who feeds on meat and is more vulnerable to wheat and corn allergies. Someone with type A blood would be a "cultivator," therefore, they thrive better on a vegan or vegetarian diet.

7. Get active

Small actions can help you keep your body active, such as leaving the car a little further away or getting off a stop early to walk, using the stairs instead of the elevator, replacing the car with a bicycle to go to work, or doing a 15-minute routine while doing household chores.

8. Sleep well

With more hours of sleep, you will feel less appetite and cravings will be under control. A study published by the American Journal of Clinical Nutrition revealed that sleeping less than six hours increases appetite and cravings for carbohydrates and fats.

9. Watch your portions

Try these tricks: use small plates, leave pots in the kitchen, divide your plate in half, and make sure one half is filled with vegetables. If you don’t like vegetables much, try juicing them, as it’s a quick and easy way to meet the golden rule of "five servings a day."

10. Quality cravings

This goes for chocolate lovers too: there is a wide range of organic and artisanal chocolates on the market. Prefer sweets that contain no less than 80% cocoa and enjoy a small bite from time to time. These 10 healthy changes will increase your quality of life. However, the foundation for adopting them lies in becoming aware of the importance of each attitude and how it can impact our health. See original note Article courtesy of:

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