A healthy lifestyle is a way of living that lowers the risk of being seriously ill or dying early. Not all diseases are preventable, but a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided. Scientific studies have identified certain types of behavior that contribute to the development of noncommunicable diseases and early death. Health is not just about avoiding disease.
It is also about physical, mental and social well-being. When a healthy lifestyle is adopted, a more positive role model is provided for other people in the family, particularly children. This booklet aims to help readers change their behavior and improve their health in order to live healthier, longer lives.
Healthy Living And Its Incredible Results
Living healthy is easier said than done, that’s a fact that has to be acknowledged. Whether or not you consider yourself to currently be living a relatively healthy life, you can always make it better.
Our lifestyle can have a big impact on how we feel. When we don’t take care of ourselves, we can experience a number of problems, including sleep difficulties, fatigue, low energy, trouble concentrating, and increased tension and stress. These problems can leave us vulnerable to anxiety. Making healthy choices will help you feel better.
Things that you simply have to start doing regularly if you’re striving to be happier, more energetic, and more fulfilled on a day-to-day basis:
Drink plenty of water!
The 8 glass rule was pretty much pulled out of thin air, but it is a good reference point to help you stay hydrated. Drink a big glass when you get up and a glass before each meal. Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.
Having a well-balanced and healthy diet can make you feel better. Eat consistently throughout the day and don’t skip meals. Your diet should include a variety of foods. Wondering how to eat healthier? Try to reduce your salt and sugar intake, eat more fruits and vegetables, and drink more water. Aim for three meals a day and one to two snacks.
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. We should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plant-based foods, too. Mix it up with plant protein foods! Variety is great! Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.
Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:
- We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of the meat, use vegetable oils.
The sun provides you with essential vitamins, and simply opening your office window doesn’t cut it! Get outdoors and enjoy the sunshine. Nature is a beautiful and calming thing.
Practically everyone can incorporate more physical activity into their lives simply by parking in the far end of the lot and taking the stairs. Even if those things aren’t on your checklist, you can burn more calories by taking an evening walk or getting a bicycle around town.
Regular exercise can have a positive impact on both your emotional and physical health. In fact, exercise is one of the most powerful tools for managing stress and anxiety. However, it can be hard to start a regular exercise program. So, start small and work your way up. Aim for at least 20 minutes of physical exercise three to four times a week. You’ll be more likely to stick with a program if you choose something you enjoy (such as skiing, hiking, gardening, or dancing).
Decreased activity increases the risk of developing certain types of cancers such as breast cancer, colon cancer, and other types of lethal tumors. According to a study conducted by Hong Kong University, physical inactivity can be 45% for men and 28% in women. Long-term inactivity causes your bones to lose their strength because now they have not been challenged to support the structure of your body. Arthritis and osteoporosis, which cause bones to become brittle and weak, can be brought through inactive lifestyles. Your muscles are like a car battery to ensure that the car is working; it needs to be run on a regular basis. In a more sedentary lifestyle, you have less muscle.
- use the stairs instead of the elevator,
- go for a walk during lunch breaks (and stretch in our offices in between)
- make time for a family weekend activity
Start a routine!
Having a daily routine will help you stay on top of your health. Even if you just establish a simple routine about making a good breakfast, brushing your teeth, and showering, a daily routine will help you be more conscious of your health and will help you get up early in the day!
Establish a routine by setting specific times for meals, work, housework, quiet time, and bedtime. We feel more secure when there is some predictability to our day. It also helps us get things done and reminds us to take time for ourselves.
Sometimes life’s demands become too much. Stress can have a big negative impact on your health. Look for ways to reduce stress. Deal with problems, lean on supports and take time for self-care. For instance, take some time for yourself each day to read a book, go for a walk, watch a favorite TV program, or relax! You can also reduce stress by giving yourself a little extra time to get to places so that you’re not rushing. Try giving yourself an extra 10 minutes, it can make a huge difference!
Turn off your alarm!
Well, at least get plenty of sleep. Lack of sleep is a huge issue in America, in fact, most Americans are not getting all the sleep they need due to working late, long days, and stress.
About the sleep thing…
Going back to number five, sleep is seriously a big deal. If you’re not getting enough sleep on a regular basis, you’ll suffer symptoms like brain fog, lack of creativity, crankiness, and even weight gain. When you don’t get enough sleep, your stress levels are increased which can lead to early aging and a general decline in your health.
Sleep difficulties can contribute to anxiety problems and make it difficult to cope with. Aim to get about seven to eight hours of sleep a night. However, this is just an estimate. People differ on how much sleep they need and this amount can change with age. If you are experiencing sleep problems talk to your doctor.
Learning to manage your time more effectively can reduce stress. Use a day planner to schedule your activities. This will help you see if you’re taking on too much, and help you make time for the things you need to do. Remember to make sure to schedule some time for relaxation and fun activities each day.
If your morning routine is taking up too much time—maybe an extra long shower in an attempt to get woken up—try to cut back so you can clock in a few more minutes on the pillow. You can do this by planning meals ahead (i.e., a breakfast already made) and by looking at your routine to cut back on certain things. For instance, put your hair in curlers the night before and you could save up to an hour in the shower and fiddling with your hair afterwards.
If you changed up just a few things in your daily routine, you’d likely see results in just a few days. Staying hydrated, being even just a little more active, and getting plenty of rest will contribute to increased energy, creativity, and happiness.
So, instead of stressing out over the morning rush tomorrow, hit the hay a few minutes early tonight after you layout your outfit and plan your day. Having those things off your mind will help you get a more restful night’s sleep, which will surely lead to a better, more productive day!
Movement is life. Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss. Increase the activity in your life.
Which health tips are most applicable for you right now? These are good tips at any time, so bookmark this article and integrate these tips into your life. Share these tips with your family and friends to help them stay healthy too.