Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living. When it comes to adopting new healthy habits and making them stick, there are lots of little things you can do that will make a big difference in the long run (and not make you crazy in the process). So, instead of trying to upgrade your health with a huge makeover, try these nine small, practically painless moves instead for long-lasting results.
1. Eat a variety of foods! For good health, we need more than 40 different nutrients, and it is not about a single food or meal, but a balanced food choice over time that will make a difference. 2. Ease yourself into getting more sleep with five-minute increments. Completely abandoning your to-do list, whether it’s business or personal, to go to sleep three hours earlier just isn't realistic. Instead, try going to bed five minutes earlier each night (or every few nights, if this is really tough for you) until you hit the seven to nine hours the National Sleep Foundation recommends for adults. 3. Replace saturated with unsaturated fat! Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Some of these tips could help us keep the balance right:
5. Reduce salt and sugar intake! A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. Here are a few different ways to reduce salt in the diet:
6. Eat regularly and control the portion size. Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese. Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any. 7. Drink plenty of water! Hydration is very important because, well, our bodies are made up of a whole lot of water! Water is the best way to stay hydrated, and it's also calorie-free! How much water is enough? According to the World Health Organization, the minimum water requirement for a 70 kg human (154 pounds) is three liters (100 ounces) per day. But, to keep things simple, we suggest aiming for eight, 12-ounce glasses of water per day (96 ounces). 8. Maintain a healthy body weight! The right weight for each us depends on factors like our gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer. Excess body fat comes from eating more than we need. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active! 9. Get on the move, make it a habit! Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, is good for the heart and circulatory system, maintains or increases our muscle mass, helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move. 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine. Suggestions include:
Don't wait...Start now! And keep changing gradually. Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. While maintaining a healthy lifestyle takes work, perseverance and consistency pay off and keep you from spiraling back into old, unhealthy habits.
11 Comments
11/25/2019 09:45:33 pm
I'm looking to start eating healthier. As you said here, there are some good tips that I should follow. Eating plenty of fruits and vegetables is a good place to start.
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My favorite part of this article was when you explained that you should always make time for a family weekend activity and that you should use the stairs instead of taking the elevator. My mom told me that she enjoys listening to podcasts and music in her headphones and that she would like to find a health and wellness radio. She has strived to live a positive and happy life since she was young, and she is always looking for ways to improve her health and her wellness.
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Monika
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11/29/2020 06:48:37 pm
This is very true! Will consider this moving forward :)
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1/21/2021 05:48:24 am
Hey There,
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8/2/2021 01:29:55 pm
It was good to learn all of the tips you gave for living a healthy lifestyle. Thanks for explaining how important physical activity is for overall health and well-being for adults. I think it would also be very important to find a medical center to visit so you can be completely sure of your health.
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10/10/2021 10:27:12 pm
It changed into good to study all of the pointers you gave for residing a healthy way of life.
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10/18/2021 10:42:31 pm
Great post! Thank you for sharing such an informative post.
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I like to take care of my health, both physical and mental. To avoid deficiencies, I had to adopt a balanced diet and above all use a specific food supplement. It is on this article that I found the product that allowed me to relive and enjoy optimal well-being without health concerns.
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