In this article, we will discuss some of the simple tips for a healthy lifestyle. “Health is Wealth.” Most of us haven’t understood what it means. We might pour our energy and time into earning wealth and success, but nothing is as important as our health. If we do not have good health, we can’t cherish anything in life.
Our fast pace of life and rat race has increased the rates of mortality (death rate), morbidity (percentage of people with medical complications), and rates of noncommunicable diseases in developed as well as developing countries. The main reason for this is our unhealthy lifestyle.
In this article, we have listed some simple tips and lifestyle changes that you can cultivate to ensure a healthy lifestyle.
Below are the 15 simple tips for a healthy lifestyle.
1. Have A Balanced Diet
Just because you have been eating food every day, enough to fill your stomach, that doesn’t mean you have been eating healthy. It’s important to follow a balanced diet with the right foods and space your meals properly.
You need to create a balanced diet plan which would contain all foods – from basic food groups like pulses, whole grains, milk, and milk products to poultry, eggs, meat, fish, fruits, and vegetables. It is very necessary to incorporate minerals, proteins, calcium, iron, vitamins, carbs, and good fat into your regular diet.
2. Take Care Of Your Diet
Another important detail to remember while designing your diet plan is to avoid unhealthy fats and processed foods that are high in calories and saturated and trans fats. These lead to weight gain, high cholesterol levels, heart disease and gradually take a toll on your health. Junk food is a major contributor to childhood obesity as well.
Include more seasonal fruits that are rich in fiber, vitamins, and minerals in your diet. You can continue eating your favorite desserts too. But moderation and portion control is essential. This will ensure that you don’t have to quit them forever.
3. Have Breakfast Regularly
To kick-start your metabolic rate early in the day, it is important to have a good quality breakfast. It is believed that when people eat a proper breakfast, their overall calorie intake during the rest of the day tends to be lower.
It has become a trend among adolescents and teenagers to skip breakfast in order to lose weight. But this habit could lead to undesirable health issues.
Ensure you have breakfast daily and also make sure it is the healthiest meal of the day. Include seasonal vegetables, whole grains, and a protein source along with healthy fats from nuts and seeds in your daily breakfast.
4. Have Plenty Of Fluids
Experts advise that we must drink at least 8-10 glasses of water daily. A lot of our bodily functions depend on water. It flushes out toxins from your system as well as transports oxygen throughout your body. Water also keeps your skin healthy and glowing. To maintain your hydration levels, you can also choose other healthy beverages at frequent intervals. But make sure to avoid sweetened juices and sodas.
5. No Late Night Meals
A study on night shift workers found that late-night meals could lead to obesity and other serious health consequences. Night meals have lower thermogenic effects compared to afternoon meals, which means that the former led to weight gain.
Moreover, compared to daytime meals the night time meals were found to be less satiating, i.e. it would not fill your stomach. This could lead to overeating. Late-night snacking may also cause indigestion which might interfere with your sleep.
6. Use Less Salt
Just as eating high amounts of salt is harmful, so is eating too little. A healthy person following a regular diet consisting of nutritious and whole foods needs not to worry about their salt intake. Avoid foods that are high in salt such as salted snack foods, processed meat, canned soups, pickled foods, etc.
According to the Dietary Guidelines for Americans, the recommended limit for sodium intake is less than 2,300 mg per day which is 1 teaspoon or less per day.
7. Check Nutrition Labels
In order to keep track of what nutrients and how much of it you are consuming daily, it is essential that you need to check and understand nutritional labels. You need to read the labels carefully to know the amounts of sugar, salt, saturated fats, and trans fats present in the packaged foods. If you have health conditions, such as high blood pressure or high cholesterol, and need to follow a special diet, then it becomes especially important to check the labels.
8. Maintain Good Hygiene
All of us on a daily basis come into contact with millions of germs and viruses that linger on our body and affect your health. Maintaining good overall hygiene significantly helps in preventing infections. Take regular baths, brush your teeth twice daily, and keep your nails trim and clean. Using hand sanitizers or soap regularly to wash your hands before preparing or having meals is also highly recommended.
Exercise is a very essential activity that we must do to stay healthy. Aerobic workouts such as jogging or walking can help control your heart rate. Doing it early in the morning will give you more energy to last through the day. Physical exercise is an effective way to improve your health and to ensure your energy keeps flowing at optimum levels. Following an exercise routine of at least 30 minutes, every day is enough to keep you healthy for a long time.
Many studies also have associated physical activity to longevity and a lower risk of mortality and morbidity.
10. Don’t Sit Continuously For Long Hours
Sitting continuously without any movement for long hours, can slow down your metabolism and weaken your muscles. Studies have associated sitting for long periods of time with a number of health concerns including obesity, high blood sugar, increased blood pressure, abnormal cholesterol levels, excess body fat.
Whether you are at the home, office, or any other place, make sure you get up and move around every couple of hours. From time to time stretch your muscles.
11. Practice Yoga
Yoga leads to the overall development of the mind and body. Studies have found lower weight gain and had lower BMI among people who practice yoga for at least 30 minutes a week. Make sure to find an expert who can train you in doing yoga properly.
12. Get Proper Sleep
It is necessary to get at least a minimum of 8 hours of sleep every night. Adequate sleep raises your productivity levels and helps you in getting your tasks done faster. It keeps you healthy and your mind relaxed. Regular sleep of a minimum of 7-8 hours increases metabolism, boosts immunity, and helps in cognitive development.
Irregular sleep and lack of sleep are linked to a higher risk of obesity, high blood pressure, and heart disease. Try to maintain a proper sleep routine to stay healthy and fit.
13. Avoid Pessimistic Thinking
Negative thoughts are by far the most poisonous drug that affects humanity. Ironically, pessimism is usually self-induced. In most cases, the person indulging in negative thinking is not aware that they are doing so.
If you have noticed such behavior in yourself, you should get professional help. Getting back to an optimistic attitude towards life has many benefits. According to a study conducted on older adults, it was found that people who think positively live a healthier and longer life.
14. Avoid Smoking
We don’t need to make you aware of how smoking ruins your health. According to statistics, one of the major causes of death in the United States is cigarette smoking. It raises the mortality rates of lung diseases, heart issues, and cancer. Smoking provides no benefits whatsoever but quitting it will certainly lead to a healthy lifestyle.
15. Control Your Alcohol Intake
Alcohol may relax you at the end of a hard day’s work. There are also proven health benefits from certain alcoholic beverages. But excessive and uncontrolled alcohol consumption is as dangerous as smoking cigarettes. The World Health Organization has reported that around 3 million deaths occur worldwide due to excessive abuse of alcohol.
Your health is in your hands. You need to realize that however challenging it may be, you need to take good care of your health. It is essential that you change your lifestyle, follow a balanced diet, and exercise regularly. You have a busy schedule but start by adopting small changes every day. Make good health a priority.
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- Copyright: Emir Memedovski