The recipe for a perfect life does not exist. We must all find what makes us happy and go for it. But there’s one combination that can help you pursue your dream life with more elan:
- exercise
- nutrition
- sleep
Each is critical, but combined leads to a longer and healthier life. Here’s how.
A Balanced Diet to a Better Athletic Performance and Sleep
You know how they say: You are what you eat. Treat your body with nutritious food if you want to feel good, strong, and healthy.
However, there’s another saying—moderation is a virtue—suggesting that, in the context of nutrition, we can enjoy different food as long as we don’t exaggerate. If you provide your body with a proper amount of lean protein, whole grains, carbohydrates, and fluids, you will likely experience many physical and mental benefits.
A well-structured diet improves your energy levels, leading to better athletic results. Proper nutrition can make or break your performance, even if you are a recreational athlete. Protein, leafy green vegetables, fruit, and enough water are prerequisites for better outcomes.
Timing is also crucial. Avoid eating right before the workout, as it can make it harder for you to complete the session and cause nausea.
Good nutrition is also key to a better night’s sleep. The right food helps you reduce pre-sleep anxiety and minimize the symptoms of insomnia. Avoid drinking coffee close to bedtime or eating heavy food. Improve sleep quality with food rich in magnesium, calcium, and vitamins A, C, D, and E.
Exercise Improves Sleep and Dietary Habits
Physical activity makes your body and mind stronger. It’s your ally in maintaining a desired weight but also fighting severe conditions like diabetes and heart disease. It does not take long before you can feel the effects of a consistent workout routine. Physical activity makes you more energized and less anxious and helps you keep your blood pressure under control.
Regular workout, including aerobic and resistance, improves sleep quality. Physical activity helps you minimize the symptoms of insomnia, restless legs syndrome, and sleep apnea.
The professional public has not reached a consensus regarding when is the best time to work out. Some suggest doing it first thing in the morning, while others consider the afternoon the most workout-friendly part of the day.
The answer is somewhere in the middle: the best time to work out is when it best suits you and aligns with your day-to-day tasks. However, working out before bedtime can make it challenging for you to fall asleep. If that’s the most convenient time for you, consider low-impact activities, which is ideal for relaxing your body and mind after a busy day.
The connection between exercise and food is psychological. Once you see the first results of working out, you will feel more motivated to improve other habits, like nutrition. Exercise improves mood and self-esteem, preventing emotional eating and encouraging you to make better dietary choices rich in protein, healthy fats, and vitamins.
Sleep Well to Eat and Exercise Better
Adults need between seven and nine hours of night’s sleep. Quality sleep helps you stay focused during the day and enhances cognitive functions. It also lowers the risks of heart disease, stroke, and diabetes.
When you sleep well at night, you will have enough energy to work out. People who lack sleep will likely miss their workout and are at a higher risk of injuries when working out, as sleep deprivation doesn’t allow your muscles to recover between the sessions.
Sleep also affects your eating choices. People who don’t sleep enough tend to eat food high in empty calories.
Suppose you didn’t get enough night’s sleep. You wake up feeling even more tired than when you went to bed and cranky. You don’t feel like cooking, so you grab the first thing in your kitchen, usually cereals full of sugar and a cup of coffee.
You don’t have to eliminate these. Still, remember, such breakfast should be an exception, not a rule. And when you wake up rested, there’s a greater chance you’ll feel motivated to prepare yourself a quality meal.
Eat well, sleep well, and exercise regularly. It’s easier said than done. Don’t pressure yourself to achieve a balance overnight. Instead, sleep at night and make small changes one day at a time.