What`s Healthy Living?
People suffer from obesity, diabetes, high cholesterol, overweight, kidney problems, high blood pressure, heart diseases, and a number of other problems as a result of an unhealthy lifestyle. These unhealthy lifestyle habits begin gradually and subtly until they lead to terrible health conditions. Staying healthy is a necessity, and it must not be compromised. Of course, it may not be convenient, however, with discipline, it is possible. Here are some health tips that you may find helpful.
23 Healthy Living Tips
Eat Fruits and Vegetables
Fruits contain a truckload of vitamins and minerals. As much as possible, consume your vitamins and minerals through your diet rather than through pills. Eating a variety of fruits every morning energizes the body. Vegetables, on the other hand, are a source of many nutrients and minerals such as vitamin A, vitamin K, dietary fiber, manganese, folate, and potassium. You may consume starchy vegetables such as potato, yam, and pumpkin, or non-starchy vegetables such as broccoli, Brussels sprouts, kale, arugula, spinach, long beans, cucumber, tomato, and mushroom. There are some others that fall in between, as they are slightly starchy; some of those are corn, beetroot, cauliflower, green peas, carrot, artichoke, and beans. Always consume a wide variety of fruits and vegetables of different colors, as vegetables with different colors represent different anti-oxidant contents. Antioxidants are beneficial because they eliminate free radicals that damage cells.
Watch your Food Consumption
Avoid unhealthy foods that are high in calories because such foods take a toll on the health, and lead to weight gain, heart diseases, and high cholesterol intake. Instead of consuming junk foods, eat seasonal fruits that are rich in vitamins, fibers, and proteins.
Always Have Breakfast
Breakfast increases concentration and controls weight. If you must miss any meal, ensure it is not breakfast.
Wash your Hands Regularly
By all means, wash your hands regularly, especially before having meals. You might also want to go around with a hand sanitizer.
Avoid Mindless Eating
There are people who eat at every opportunity they find, or based on how they feel ― they eat when they`re angry, bored, lazy, or tired. Only eat when you need to, not based on emotional states, or because you see food around.
Eat More Fish
Fish is a rich source of protein, and it contains many vitamins and minerals. Try eating at least two portions of fish a week, including a portion of oily fish. Oily fish are high in omega-3 fats which prevent heart disease. Oily fish include salmon, herring, sardines, trout, pilchards, and mackerel, while non-oily fish include haddock, cod, tuna, skate, plaice, coley, and hake.
Exercise regulates heart rate and provides more energy to work hard through the day. Exercising early in the morning keeps you fit all through the day. It also releases muscle tension, and gives you a stronger body and mind. Another benefit of exercising is that it improves blood circulation. People who exercise regularly enjoy a boost to their health and enjoy a flow of energy at optimum levels. Sadly, many people don`t exercise until they are overweight ― don`t be like this. Everyone needs to exercise regularly, so hit the gym already.
Oxygen is vital for life. As funny as it may sound, a number of people don`t breathe properly. A full breath is one in which the lungs are fully filled, the abdomen expands, and there’s minimum movement in the shoulders.
Reduce Deep-Fried Foods
Deep-fried foods contain acrylamide, a chemical that increases the risk of cancer. Go for food prepared through healthier methods such as grilling, steaming, stir-fry. Cut down on fries, doughnuts, wedges, and chips.
Consume Less Sugary Foods/Drinks
Candy bars, chocolate, cookies, pastries, cakes, and jelly donuts can be really yummy, but how healthy are they? They`re not filling, and they cause excessive food consumption, due to sugar rush. Why not go for healthy foods and drinks instead? Drink some water, green tea, and vegetable juices.
Avoid Being Sedentary
Sitting for long hours without any movement weakens muscles and slows down metabolism. By all means, ensure you move around to stretch your muscles from time to time.
Practice Good Dental Hygiene
Good dental hygiene is linked to better health. Brush your teeth twice a day, rinse your mouth, and floss after each meal.
Get Regular Checkups
When was the last time you went for a medical checkup? There are health conditions that don`t show up as symptoms until it is too late. You can only diagnose such early through regular medical checkups. Get regular blood tests for blood sugar, vitamins, and minerals, along with urine tests. Consume prebiotic food and fermented food.
Meditation quietens the mind and calms the soul. Cultivate a habit of daily meditation.
Check Nutrition Labels
Before you fill the trolley with whatever you see at the grocery, read the nutrition label to know what those food items contain. This helps you know the nutrients of what you buy, so you can ascertain how healthy they are.
Yoga improves the state of mind and body development. People who practice yoga have higher tendencies to be healthier than those who don`t.
Get Enough Sleep
Getting a minimum of 8 hours of sleep every night aids the relaxation of the mind and keeps the body healthy. People tend to sleep less because they have a lot of work to do, however, such people focus less. Adequate sleep increases productivity levels. So the next time you have so much to deliver, don`t skip sleep. Yes, as funny as it may sound, get some sleep to heighten your productivity. Adequate sleep is not a waste of time.
Smoking ruins the health and increases the risk of cancer, lung diseases, and heart problems. If you desire to maintain a healthy lifestyle, smoking must be a no-no for you.
Reduce your Alcohol Consumption
Alcohol gives some relaxation after a hard day’s work, however, it reduces the number of white blood cells and weakens the immunity system. If you desire to be healthy, you should consume little or no alcohol.
Consume Less Salt
Consuming less salt reduces the risk of strokes and heart diseases. If you desire to lead a healthy lifestyle, you should avoid foods with high salt content.
Drink Enough Water
Drink at least 8 glasses of water daily. Adequate water consumption flushes the system and keeps the skin healthy.
Eat Balanced Meals
Incorporate minerals, iron, vitamins, proteins, calcium, carbs and healthy fats in your daily diet. Food items such as fruits, vegetables, milk, whole grain, lean meat, and poultry make a balanced diet.
Avoid Late-Night Meals
Having dinner early is as important as having a healthy meal. Having late-night meals causes obesity and other some health complications. You might also want to avoid late-night snacking, as it may cause indigestion.
Some More Health Tips
- Eat three meals a day: breakfast, lunch, and dinner.
- The bulk of your food consumption should consist of whole grains, fruits, vegetables, and fat-free or low-fat milk products.
- Avoid heavy meals in the summer months, especially during hot days.
- Control portion sizes by eating the smallest portion that can satisfy hunger.
- Cooking foods above 165⁰F destroys most harmful bacteria and other pathogens.
- Uncooked foods like fruits or vegetables should be thoroughly washed before consumption.
- Avoid eating raw or undercooked meats of any type.