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Three sustainable habits for a healthier you
January 12, 2025
The array of choices available to us once we step out of our house is overwhelming and often extreme. In most cases, these options are filled with processed foods, high sugar content, and unhealthy cholesterol, making our desire to maintain good health feel like an uphill battle.
However, the key to long-term wellness lies not in drastic overhauls but in small, consistent habits that naturally integrate into your daily routine. Think of it as small changes for now for a big payback later on.
Here are three simple yet powerful health habits that can help counterbalance the harmful elements of modern diets, ensuring a healthier and more sustainable lifestyle.
1. Start your day with raw garlic, nature's superfood. I grew up with my maternal grandfather doing this. He lived up to 96.
Garlic is a powerhouse of antioxidants, allicin, and sulfur compounds, all of which contribute to improved heart health, reduced cholesterol levels, and enhanced immune function.
To incorporate garlic into your routine, start by peeling one garlic clove and crushing it slightly to activate its beneficial compounds; some people prefer to slice it instead. You can take it with water like a pill or mix it with a teaspoon of honey for added flavor. It's best to take it in the morning for maximum benefits.
Raw garlic can lower blood pressure, improve gut health, and provide anti-inflammatory and antimicrobial effects, making it a natural defense against chronic illnesses.
2. Chia water with lemon: a hydration boost with nutritional power. A simple glass of chia seeds soaked in water with a splash of lemon juice can work wonders for your digestive system and overall health.
Chia seeds are loaded with omega-3 fatty acids, fiber, and antioxidants, while lemon provides a dose of vitamin C to boost immunity.
To incorporate chia water with lemon into your routine, soak a tablespoon of chia seeds in a glass of water for about 10 to 15 minutes until the consistency becomes jelly-like. Then, add the juice of half a lemon and stir well. For optimal results, drink it in the morning, ideally before eating any food.
This refreshing drink improves hydration, promotes healthy digestion, stabilizes blood sugar levels, and enhances energy, making it an excellent choice for active lifestyles.
3. Lemon ginger water — a natural elixir for liver detoxification. Incorporating lemon ginger water into your daily routine is an excellent way to support liver health and promote overall detoxification.
This simple yet powerful drink combines the cleansing properties of lemon with the anti-inflammatory and antioxidant benefits of ginger, making it a natural tonic for flushing out toxins and boosting liver function.
Lemon is packed with vitamin C and antioxidants and helps stimulate the liver's natural enzymatic processes, encouraging it to eliminate waste more efficiently. Its alkaline-forming properties also balance the body's pH levels and aid digestion. Ginger is known for its anti-inflammatory and antimicrobial properties. It enhances digestion, improves bile production, and protects the liver from oxidative damage caused by free radicals.
To incorporate lemon ginger water into your routine, peel and thinly slice 1 to 2 pieces of ginger. Add the ginger slices to a cup of warm water and let them steep for 5 to 10 minutes. Next, squeeze in the lemon juice and stir well. For maximum detox benefits, drink it first thing in the morning on an empty stomach.
Both lemon and ginger work synergistically to cleanse the liver, stimulate bile production, and improve its ability to process and eliminate toxins. In addition, we benefit from improved digestion as ginger enhances gastric emptying, while lemon supports digestive enzyme activity, reducing bloating and discomfort.
The vitamin C in lemon and the anti-inflammatory compounds in ginger strengthen the immune system and reduce inflammation.
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The author may be reached at kaycalpolugtu@gmail.com or follow her on Instagram @kaycalpolugtu and @aplateofbahaykubo.