15 habits for a BETTER, HEALTHIER, MORE PRODUCTIVE LIFE with more chances of SUCCESS and HAPPINESS

15 habits to have a BETTER, healthier, more productive LIFE with more chances of SUCCESS and happinessE

“What matters most for recovering, maintaining and improving health is what you do repeatedly every day, your habits of life (your lifestyle) - if you don't have the health you'd like (and could have), it's possibly because some of them aren't good enough”. - Dr. Ícaro Alves Alcântara

Think of your body as a complex and fascinating machine. Every machine needs fuel to function and materials to make up its structure, as well as regular maintenance to ensure it runs smoothly. Our body is no different. The fundamental fuels for it to function and build its structure are water, nutrients from food and oxygen obtained through breathing. But these fuels need to be distributed throughout the body, which is only possible with good blood circulation, which depends on regular physical exercise.

During sleep, our bodies work hard, using these materials and fuels efficiently, in the right way, in the places they are most needed, recovering and preparing for the next day. Another vital “fuel” for the proper functioning of our “machine” is regular exposure to sunlight. Not only is it essential for the production of hormones such as Vitamin D and serotonin, but it is also important for regulating the brain's rhythm, based on the cycle of day and night.

However, there are factors such as stress and everyday intoxication that can hinder our body's optimal functioning, draining energy and resources and hindering the efficient use of these fuels by the various parts of the body. Facing these challenges requires strategic planning and the definition of clear objectives in relation to our health.

In addition, the functioning of our brain is fundamental to thinking and carrying out all those actions necessary to maintain our health. As our mind is controlled by our spirit, it is vital that both are well looked after. And in situations where food doesn't provide all the necessary nutrients, supplementation can be a useful strategy. That's why it's essential to be accompanied by good health professionals, who can guide, prevent and treat possible health problems, for example, infections, inflammations, symptoms and diseases that can still come even in those who DO THEIR PART right.

It stands to reason, therefore, that when one of these factors isn't working properly, the most important machine we have, our body and mind, becomes ill. And the more of these elements that are inadequate, the worse the symptoms and illnesses can be. Before looking for remedies as a solution, the ideal is to correct what is needed at the root of the problem. Your health will certainly thank you.

And for this to work properly, it's essential to have good lifestyle habits. I consider 15 habits to be the most important for keeping this machine - your body - working at its best:

💧 HABIT 1 - Water - The First and Most Important Habit

Drinking water regularly is the first step to maintaining your body's health. Constant hydration is crucial, even when you don't feel thirsty. Ideally, if you weigh between 65 and 85 kilos, you should drink approximately one 200 ml glass of water per hour while awake. This becomes even more important during and after physical activity. Remember, the ideal amount of water can vary depending on factors such as body weight, level of daily activity and weather conditions.

You'll be surprised how many symptoms and illnesses can improve or even disappear with proper hydration. Water is not only a vital component of our body; it plays an essential role in practically every bodily function. Drinking the right amount of water every day is one of the simplest and most effective habits for improving your overall health. Expand and deepen this knowledge at: https://icaro.med.br/agua/

🫁 HABIT 2 - Good Regular Breathing: So Important That Most People Forget About It?

Deep breathing is a habit that is often forgotten or unknown, but its importance for health is immense. Practicing deep breathing regularly, at least three times every hour, can bring significant benefits to your well-being.

Here's a simple technique: every hour, do the following breathing exercise three times. First, inhale deeply, filling your lungs as much as possible with air. Then hold your breath for 2 to 4 seconds, as long as you can within this interval. Then exhale completely, emptying all the air from your lungs. Remain without air in your lungs for 2 to 4 seconds. Repeat this cycle three times.

This practice not only improves the oxygenation of the body, but can also help to reduce stress and improve concentration. Many physical and psychological symptoms can be relieved simply by improving breathing. Adopting this regular habit of deep breathing can be a fundamental step towards improving your general health and quality of life - Expand and deepen this knowledge at: https://icaro.med.br/respiracao

🥗 HABIT 3 - Good nutrition on a daily basis: A Machine Only Works Well if It Regularly Receives Good Fuel

A good diet is essential for the efficient functioning of our body's “machine”. In addition to water and oxygen, all the other nutrients essential for life come from our diet. If these nutrients are not supplied, or if they are supplied in insufficient quantities or qualities, all of our body's processes, from thoughts to muscle function, hormone production, immunity, detoxification and repair, function inadequately.

To improve your diet, consider reducing your daily intake of simple carbohydrates and non-organic, industrialized and processed foods, especially those rich in preservatives and other additives. In addition, it is advisable to reduce your intake of milk and dairy products and gluten, or at least reduce them significantly. On the other hand, increase your intake of a variety of proteins, preferably good fats and fiber.

Each person is unique, and what works for most may not be ideal for you. Therefore, if possible, seek the support of a good functional nutritionist. A professional can assess your individual needs and monitor your progress, helping you to find the best style of diet for your body and lifestyle. Expand and deepen this knowledge at: https://icaro.med.br/alimentacao/

🏋️ HABIT 4 - Exercises Take Blood Throughout the Body and Show Which Parts of It Are Important to Maintain!

Physical exercise is essential to keep the blood flowing throughout the body, highlighting the parts that are vital for our maintenance. A combination of strength and aerobic exercises should be part of your weekly routine. Ideally, you should do strength training at least twice a week, working as many muscles as possible, and complement this with aerobic exercise twice a week, each session lasting at least 30 minutes.

In addition to these scheduled exercise sessions, it's important to stay active throughout the day. Avoid sitting for more than 50 minutes without getting up. Take regular breaks to walk around, stretch, move your arms and torso. These small movements throughout the day are crucial for keeping circulation active and preventing muscle stiffness.

Remember, the more you exercise, the better - as long as you avoid overdoing it. Regular physical activity not only improves blood circulation and cardiovascular health, but also contributes to mental well-being and the maintenance of general health. Expand and deepen this knowledge at: https://icaro.med.br/exercicios/

🛌 HABIT 5 - Sleeping Well Isn't a Waste of Time... (It's Vital for Good Health)

Sleeping well is more than just a period of rest; it's a vital component of good health and well-being. Getting at least 6 hours of quality sleep each night is essential for waking up refreshed and ready to face a new day. Sleep is not just a period of inactivity, but an active time for the body to recover from the wear and tear and injuries suffered during daily activities. We all suffer various micro-injuries throughout the day, whether to our muscles, bones, blood vessels, skin or intestines, and it is during sleep that the body carries out the repair and strengthening process.

In addition to physical recovery, sleep plays a crucial role in regulating many internal processes. During this period, nutrients are distributed to where they are most needed, hormones are produced for the next day, and memories are sorted and fixed, making sleep essential not only for physical health, but also for mental and cognitive health.

To ensure that this sleep time is as effective as possible, some practices can be adopted. Sleeping on your side helps keep your spine aligned, contributing to a more comfortable and restful rest. The sleeping environment is also crucial; a quiet, dark place should be sought to facilitate the induction and maintenance of sleep. The quality of the mattress and pillow should not be underestimated, as they support the spine and neck properly, respectively. In addition, evening meals should be light, allowing for peaceful digestion, and fluid intake should be moderate to avoid interrupting sleep to go to the bathroom.

The ideal amount of sleep varies from person to person, but in general it lasts between 6 and 10 hours a night. The goal is not just to sleep the number of hours, but to wake up feeling rested and not too lazy. Sleeping well is a practice that should be valued and prioritized, as it is as important for health as any other habit. Expand and deepen this knowledge at: https://icaro.med.br/sono.

☀️ HABIT 6 - Sun: If It's Fundamental to All Life on Earth, It's Fundamental to Yours Too!

All life on Earth depends on sunlight: do you really think that only human beings don't? Exposure to the sun is essential not only for the environment, but also for human health. The sun plays a vital role in several of our body's functions, and a lack of adequate exposure can have negative health consequences.

To maximize the benefits of the sun, it is important to expose yourself daily, preferably with as many areas of the body uncovered as possible, and this for a few minutes, especially around midday, from 11:00 am to 2:00 pm. The amount of time needed in the sun varies according to skin tone, but generally it shouldn't exceed 10 minutes, until the skin starts to redden slightly.

Sunlight, particularly ultraviolet type B (UVB) rays, is crucial for the synthesis of vitamin D in the skin. This vitamin, which acts like a hormone, has hundreds of functions in the human body, and its deficiency is common and can lead to a variety of health problems.

In addition, indirect exposure to sunlight throughout the day is essential for regulating the body's circadian rhythm. This natural adjustment helps maintain high energy levels during the day and promotes restful sleep at night. Expand and deepen this knowledge at: https://icaro.med.br/sol/

🧘 HABIT 7 - The 3 Healings that Support Your Body's Health

Taking care of your mental, spiritual and social health is essential for complete well-being. On a daily basis, it's important to nurture positive thoughts, maintain a spiritual connection and cultivate healthy relationships. The search for quality knowledge is fundamental in this process, following Socrates' three filters: good, useful and true. Incorporate practices that promote these values into your daily routine.

In the spiritual and mental sphere, it is crucial to maintain regular contact with what you believe in. This can be achieved through prayer, inspirational reading, constructive videos or any practice that strengthens your faith and spirituality. If religion is not part of your life, look for other sources of strength and inspiration that make sense to you.

On the social side, the quality of your relationships has a direct impact on your mental and spiritual health. Positive relationships and enriching environments contribute to your well-being.

Remember: health is officially defined as the well-being of body, mind, spirit and social relationships. This means that a good thought pattern, a healthy spirituality and positive relationships directly affect the health of the body. Each of these aspects influences the others, as demonstrated by various scientific studies. It is therefore important to pay equal attention to all these areas in order to maintain overall health. Expand and deepen this knowledge at: https://icaro.med.br/4pilares/

😡 HABIT 8 - Stress: Either Decrease It, or Deal With It Better

Stress is an inevitable part of modern life, but the way we manage it can make a big difference to our overall health. In excess, stress can potentially cause or aggravate a wide range of health problems, both physical and mental. It's important to recognize that sometimes even treatments and supplements can be less effective if stress levels are high.

To reduce the negative impact of stress, consider adopting practices that improve mental health. Meditating regularly, even several times a day, can be an extremely beneficial habit. Also, practice deep breathing more often, focusing on your breath whenever you do it. Also explore alternative practices such as Mindfulness, TRE (Tension Release Exercises), Tai Chi, Yoga, Chi Kung, Lian Gong and Qi Gong. Laughter and prayer are other powerful ways to relieve stress.

In some cases, it may be necessary to seek psychological support to deal with stress. Remember to avoid suffering in anticipation or trying to foresee all the possible progressions and outcomes of situations. Less judgment and more acceptance can be key to coping better with the pressures of everyday life. Expand and deepen this knowledge at: https://icaro.med.br/stress/

🌿 HABIT 9 - Intoxicate Yourself Less on a Daily Basis and Detoxify Regularly

Maintaining a frequent detox routine and minimizing exposure to daily toxins is crucial for good health. The human body has complex systems for detoxifying and eliminating toxins, such as the liver, kidneys and excretion processes through urine, feces, perspiration and breathing. However, these systems can become overloaded if they don't work properly, leading to the retention of toxins which harms the body and increases the consumption of nutrients and energy.

It's important to understand that any substance or radiation, when in excess, acts as a toxin. This includes electromagnetic radiation, microwaves and even foods that are considered safe in certain quantities. An excess of these elements becomes toxic and harmful to the body.

To reduce the toxic load, it is essential to stop consuming or coming into contact with toxins whenever possible, or at least to reduce this exposure. Foods such as gluten and dairy products, which are harmful to many people, should be limited or eliminated from the regular diet. Even if total elimination is difficult, reducing the frequency and quantity can already be beneficial.

In addition, increasing water intake is essential for the efficient functioning of detoxification systems. Practicing physical exercises that promote sweating, consuming green teas and juices, and even using saunas can help the detoxification process. Expand and deepen this knowledge at: https://icaro.med.br/Detox/

💊 HABIT 10 - Everyone Needs at Least Some Supplements to More Than Survive: Live Well, with More Quality

Adopting and maintaining a dietary pattern that provides all the nutrients necessary for survival is essential, but it can be a challenge that requires monitoring by a competent functional nutritionist. If your regular diet does not supply all the essential nutrients, it is crucial to supplement them. The absence of these nutrients leads to poor body function and, eventually, disease.

In reality, almost everyone needs some kind of daily supplementation. The body requires hundreds of different nutrients every day, and if they are lacking in the diet, supplementation becomes necessary to avoid deficiencies. Without the right nutrients, the body tries to adapt by reducing its metabolism, using up its reserves (mainly muscles and bones) and reducing the supply of nutrients to structures such as skin, hair and nails, which leads to various symptoms.

Prolonged nutritional deficiencies can cause serious disorders and illnesses, mainly affecting the brain, immunity and the musculoskeletal system, as well as impairing the body's circulation and detoxification. Therefore, supplements such as vitamin D3 (along with K2, vitamin A and vitamin B2), vitamin C, magnesium, omega-3, coenzyme Q10, among others, are often necessary. Other supplements such as creatine, glutamine, d-ribose, multivitamins, probiotics and digestive enzymes can also be beneficial for many people.

It is essential to seek advice from a qualified health professional who is experienced in supplementation to determine what is most appropriate for your specific case. Correct and well-guided supplementation is a fundamental step towards living not just to survive, but to live well, with a better quality of life. Expand and deepen this knowledge at: https://icaro.med.br/suplementacao/

👨‍⚕️ HABIT 11 - Everyone Needs Competent and “Specialized” Support”

Follow-up by competent, up-to-date health professionals is fundamental to maintaining your health. Ask yourself: when was the last time you had a complete check-up and quality care from a doctor who was genuinely interested in your well-being, demonstrating competence and up-to-date knowledge? Even if you are following the right guidelines for your health, sometimes more individualized follow-up is necessary to achieve the desired results. Be consulted and monitored regularly by a good doctor and other health professionals as necessary for your case - for example, a dentist, nutritionist, psychologist, etc.

Dedicating at least 5 minutes a day to learning more about health is a valuable investment in your well-being, accumulating almost 2,000 minutes of knowledge a year. This habit is crucial, as good advice can lead to positive results, while bad advice can be harmful.

Detailed and attentive consultations are important for a complete understanding of your state of health. Professionals who consider all aspects of your health, and not just a single symptom or condition, are better able to provide a comprehensive and effective care plan.

Regular follow-up with qualified professionals is crucial. Not only will they adjust treatments and recommendations as necessary, but they will also provide guidance for navigating the complex world of health. Choosing the right professional and keeping regular appointments are essential steps to ensure you are on the right path to quality health.

🎯 HABIT 12 - Don't Sabotage Yourself: Aim Right, Plan, Do and Keep Doing!

With quality knowledge in hand, identify what can and should be applied in your life. Plan how to implement these changes, put them into practice and stay focused on executing what you have planned correctly. Discipline and belief in success are key.

Knowledge alone does not transform lives until it is applied in practice, in the right way. In addition to positive thinking, being intentional is essential for things to work out and stay on the best possible path. Without action, even the best intentions and a strong focused mental pattern
to a goal (the much-publicized and acclaimed “mindset” these days) will not lead you to your goal.

Prepare yourself adequately for the necessary actions and carry them out with conviction. Believing that everything you do in life will work out is a crucial step. It's no good just thinking that everything will work out without taking action. Likewise, engaging in an activity without believing in its success can increase the chances of failure, even if you are well prepared.

Don't sabotage yourself: focus on what's right, plan, act and keep acting. The combination of adequate preparation, intentional action and positive belief in the outcome is the key to success in any endeavor, especially when it comes to health and well-being. Expand and deepen this knowledge at: https://icaro.med.br/fazereacreditar

🧭 HABIT 13 - Ikigai: If Purpose Gives Meaning to Life, It Can Also Give Health

Have you ever thought about why you get out of bed every day? What drives you? What inspires you to keep going, even in the face of challenges? That's your Ikigai - a Japanese word meaning “reason for living”.

Ikigai is present in regions of the world where people live longer and better - the so-called Blue Zones, studied in documentaries such as “How to Live to 100” (Netflix). In these communities, a sense of purpose is a common factor among the longest-lived and healthiest.

Finding and living your Ikigai brings motivation, strengthens mental health, reduces stress and can even improve the immune and cardiovascular systems. Having a clear purpose is like lighting an internal beacon: it guides your decisions, supports your habits and gives more consistency to your healthy choices.

To identify your Ikigai, think about:

• What you love to do
• What you're good at
• What the world needs
• What you can be rewarded for

When you align your daily life with these four dimensions, you start to live with more energy, focus and satisfaction. Your body feels it, your mind thanks you and your health is transformed.

And remember: living your Ikigai doesn't have to be linked to money or status. It can be something simple, like looking after your family, helping others or cultivating a personal project. Expand and deepen this knowledge at: https://icaro.med.br/Ikigai

🧘‍♂️ HABIT 14 - Meditation: If the Mind Controls the Body, Taking Care of It Is Also Taking Care of Your Health

Do you remember when you last spent a few minutes in complete silence, just breathing, feeling and observing the present moment? In a fast-paced world, calming the mind can be as necessary as taking care of the body.

Meditation is an ancient practice, increasingly validated by science, with positive effects on practically every system in the human body. Studies show that it helps reduce stress levels and the hormone cortisol, improves cardiovascular health, strengthens the immune system and even promotes restful sleep. In addition, meditation improves concentration, mental clarity, focus and even creativity.

Meditating every day, even for just a few minutes, is a simple, natural and extremely effective way of rebalancing your body and mind. And the best part: you can do it anywhere. Simply close your eyes, focus on your breathing and allow yourself a few minutes of presence and stillness. It may seem difficult at first, but with practice and persistence, the benefits appear - and they are profound.

The ideal is to start with 5 to 10 minutes a day. Use audios or apps, if you prefer, and choose a quiet environment. If you can, combine the practice with deep breathing to amplify the positive effects.

Over time, meditation becomes a powerful ally for your mental, emotional, spiritual and even social health. More serene people, with greater self-awareness and less impulsiveness, tend to relate better, make better decisions and live more lightly.

And remember: everyone can learn to meditate. You don't need a lotus position, incense sticks or mantras - what matters is focus, constancy and taking care of yourself. Expand and deepen this knowledge at: https://icaro.med.br/Meditacao

🧘 HABIT 15 - Stretching: If Flexibility Gives Your Body Freedom, It Also Gives Your Life Quality

Have you ever noticed how the stiffness of the body even affects mood and disposition? The truth is that the less we stretch, the more we become “shortened” - physically and even in our minds. The good news is that stretching regularly can change that... a lot!

Stretches are essential for preventing injuries, relieving muscle tension, improving posture and increasing mobility, as well as promoting circulation and recovery after physical exercise. Although many people neglect them, they play a vital role in preserving health - especially as the years go by.

The ideal is to do them every day, even for just a few minutes. When you wake up, before bed or as an active break in the middle of the day. Stretching the legs, spine, neck, arms and shoulders helps to release the body and relax the mind. Techniques such as Yoga, Pilates and Calisthenics already include good stretches, but even simple, well-done sessions, done at home, already offer great results.

In addition to the physical benefits, stretching also has an impact on mental and emotional health: it activates the parasympathetic nervous system, reduces stress, increases mood and improves focus. When combined with deep, conscious breathing, it becomes almost a meditation in motion.

And, as with everything that involves health: the more regular and well-oriented the practice, the better the results. Expand and deepen this knowledge at: https://icaro.med.br/Alongamentos

Adopting and maintaining healthy habits is an ongoing journey. Throughout this article, we explore the 15 essential steps to a healthier, more productive and happier life. From the importance of hydration and a balanced diet, to the need for regular exercise, quality sleep, adequate sun exposure and stress management. Each habit contributes to the optimal functioning of our “body-machine”, emphasizing the need for a balance between physical, mental, spiritual and social health.

Remember, the key to implementing these changes effectively lies in knowledge, planning and action. Seeking advice from competent health professionals and maintaining an attitude of continuous learning are fundamental to guiding your choices and actions.

This health journey isn't just about preventing illness or treating symptoms; it's about improving quality of life in all its dimensions. Every small step you take towards healthier habits can result in significant long-term changes. I encourage you to apply this knowledge in your daily life and stay true to your path to a fuller and more rewarding life.

And this text is just a summary. To delve deeper into each topic, I recommend you visit the suggested links and download my newest book, “Master Your Health”. In this book, I've compiled all these 15 habits in a much more comprehensive way. Through it, I'm sure you'll be able to optimize your health, especially by improving your habits, and thus start LIVING better.

It's over 160 pages of knowledge that, if you learn and practice it, will certainly help you to prevent symptoms and diseases or treat them with better results and in simpler, natural, but very effective ways, with a scientific and practical basis. To download the book (and share it at will: it's free, to HELP), go here now https://dominesuasaude.com.br/ or download from the banner below