Many of us are living very busy and mechanical lives, these days. We can’t manage time to have a look at ourselves, literally.
How our health is going?
How we are behaving?
To whom we are meeting?
What we are eating?
Whether it is really good for us or not?
How our lives are going?
And many more questions which we never have time to focus upon. But if all these things have no meaning, then what else we are all striving for?
I mean what else any human being needs except being happy, healthy and satisfied?
all of us want to be happy and healthy but very few of us really know the way of living a happy and healthy life.
the theme of all this discussion is to make help you know that how to start and maintain a healthy lifestyle. Here are a few basic and easy changes you need to adapt to maintain a healthy lifestyle.
A daily routine is what makes your life daily casual tasks but, these are the tasks which define the real YOU. Small gestures, postures and actions make a personality, these small actions make us develop a system.
1. Analyse your habits
The things we do on a regular basis, from brushing our teeth to the snacks we reach for, often become our habits. First of all, you need to evaluate your daily routine habits and finding answers to the question:
- Do you sleep early?
- Do you wake up early?
- Do you play or exercise daily?
- Do you eat healthy?
- Do you brush 2 times a day?
- Do you follow time schedules in the routine?
- Do you have a physical friend circle?
If not, you need to make changes in your daily routine life as per given suggestions.
2. Change unhealthy habits
A Study says it takes only 21 days to develop a new habit, so it never needs any special counseling and therapy sessions but you simply mark the bad habits and hen work on them one by one.
Never do hurry,
never get tensed about having a sudden change, simply make a choice and do it as fun. Follow the selected habit for at least 3 weeks and you will realize it has been developed as a habit in your daily routine.
Just make sure to small, positive and easy changes to your daily routine.
- Having some soda water daily in brunch can be replaced with some fresh juice.
- Having snacks in the afternoon can be replaced by some fruit chat, cocktail or salad.
- You can also switch from browsing internet or scrolling Facebook to physically visiting some friends or having a walk to park with a mate.
- Instead of playing some online games you may choose to play some indoor games like bad-Minton, basketball or tennis.
These very small changes will have very strong and positive impacts on your daily life. Just choose one of them and see the level of improvement in your life.
3. Eat Healthily
Scientists say that food is all about how you treat your body. Diet is all about what you intake in your body, make sure to intake something positive in your body. All humans have to eat food for growth and maintenance of a healthy body, but need a different type of food items at different stages of our lives i.e. infants, children (kids), teenagers, young adults, adults, and seniors.
Many people have been seeing suffering from diabetes, heart disease and brain stroke at a very young age. This is because they don’t intake balanced food. We never go for pre-planned and scheduled food items in our routines. We intake more fatty items sometimes and more fibers on the other time.
A perfect balance of all the fats, fibers, vitamins and carbohydrates keep the human active and healthy. Make sure to have all the ingredients in your daily diet.
- Eat a variety of foods.
- Base your diet on plenty of foods rich in carbohydrates.
- Replace saturated with unsaturated fat.
- Enjoy plenty of fruits and vegetables.
- Reduce salt and sugar intake.
- Eat regularly, control the portion size.
- Drink plenty of fluids.
- Maintain healthy body weight.
- Be sure to get enough vitamin D and calcium.
- Maintain a healthy weight and body shape.
- Challenge your mind.
To have a perfectly healthy diet some food items must be included in your diet as:
- Fruit and Vegetables are high in vitamins, minerals and fibre, we should aim to get at least 5 portions per day. Fresh, dried, frozen and tinned all count. However, we should limit fruit juice to just 150ml portion per day.
- Carbohydrates are our main source of energy and keep us full. Sources include potatoes, bread, rice, potatoes, pasta and other starchy foods. We should try to choose brown/wholegrain versions which are higher in fibre.
- Protein an essential building block which allows our bodies to grow, develop and repair. We should aim to eat 2 – 3 portions of protein a day from a variety of foods including; beans, pulses, fish, eggs and meats. We should also try to eat 2 portions of fish per week, one of which is oily.
- Dairy contains protein and minerals such as calcium, vitamin D and B12, important for the health of our bones and teeth. We should aim to have 2 – 3 portions of dairy food each day. Sources include milk, yogurt and cheese. Choose lower fat and lower sugar options.
- Oils and Spreads Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils. Remember all types of fat are high in energy and should be eaten sparingly.
Fruits and Vegetables
“Doctors recommend that we should have at least five servings of fruits and vegetables daily”
Adding fruits and vegetables is a perfect foundation for starting a healthy routine. Vegetables, like leafy greens, and fruits contain plentiful amounts of nutrients such as vitamins and antioxidants that help boost your immune system and fight off disease-causing toxins. Antioxidants help fight eye disease, promote healthy skin, and overall health.
The World Health Organization recommends eating fruits and veggies as a regular part of your diet so you’ll have a better chance of fighting some cancers, diseases, and heart disease.
- Try steaming rather than boiling vegetables to preserve nutrients
- Add extra vegetables to meals such as bolognaise and stews
- Choose fruit canned in juice rather than syrup
- Limit dried fruit to 1 small handful per day
- Fruit juice is higher in sugar and lower in fibre than whole fruit, for children dilute 50:50 with water
- Make smoothies from frozen fruit and add vegetables such as spinach to cut down on sugar
- Save money by choosing fruit and vegetables that are in season
Note: if you choose to eat uncooked fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
Eat Beans and Grains
Daily consumption of beans and other legumes help to stabilize blood sugar, reduce your appetite, and protect against colon cancer. The most nutrient-dense starch source, beans act as an anti-diabetes and weight-loss food because they are digested slowly, which blunts the rise in blood glucose after a meal and helps to prevent food cravings by promoting satiety.
They also contain lots of soluble fiber which helps to lower cholesterol, and resistant starch, which is converted by intestinal bacteria into short-chain fatty acids that help to prevent colon cancer.
Eating beans, peas, or lentils twice a week has been found to decrease colon cancer risk by 50 percent. Legume consumption also provides significant protection against other cancers, too. Red beans, black beans, chickpeas, lentils, split peas, are all good, so sample them all and decide on your own favourites.
The nutritional profile of seeds is very similar to nuts in that they provide healthy fats, minerals, and antioxidants, but seeds have more protein and are abundant in trace minerals. Flax, chia, and hemp seeds are rich in omega-3 fats. Flax, chia, and sesame seeds are also rich lignins, breast cancer-fighting phytoestrogens.
Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc. For maximum nutritional benefits, nuts and seeds should be eaten raw or only lightly toasted. Try adding flax or chia seeds to your morning smoothie or oatmeal.
Leafy greens only contain less than 100 calories per pound, making them an ideal food for weight control. In scientific studies, women who ate a large salad at the beginning of a meal ate fewer calories from the rest of the meal, and larger salads reduced calories more than smaller ones.
In addition to keeping weight down, greater intake of salads, leafy greens, or raw vegetables is associated with reduced risk of heart attack, stroke, diabetes, and several cancers.
Leafy greens are also rich in the B-vitamin folate, plus lutein and zeaxanthin, carotenoids that protect the eyes from light damage.
kale, collard greens, mustard greens, spinach, or lettuce. To maximize the health benefits of leafy greens, we must maximize our absorption of their fat-soluble phytochemicals, carotenoids in particular, and that requires fats, which is why your salad (or dressing) should always contain nuts and/or seeds.
Lunch to Carry
Packed lunches can often be higher in fat, sugar and salt and can contain more processed foods. If you or your child takes packed lunches.
- Starchy foods, these include bread, rice, potatoes and pasta
- Protein foods, including meat, fish, eggs, beans
- A dairy item, this could be cheese or a natural low-fat yoghurt
- Vegetables or salad and a portion of fruit
Try not to include:
- Confectionery such as sweets and chocolate
- Crisps and biscuits
- Processed meat products such as sausage rolls, scotch eggs and pork pies
- Fizzy or sugary drinks
Brunch and supper
In times other than breakfast, lunch and dinner, you must have something lighter to hardly satisfy the hunger. Like Snacks which should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
You must avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugary drinks. Diet drinks too, are not a good choice as they make some people hungrier and increase food consumption. Never choose snacks like:
- Crisps and mini cheddars
- Salted, roasted and flavoured nuts
- Chocolate bars
- Biscuits and snack bags
- Cereal bars and processed fruit snacks
- Sausage rolls, scotch eggs and cocktail
- sausages + processed meat snacks
- Cheese strings
- Ice cream and sugary
- Yoghurts etc.
You may choose to have some agitators as brunch and supper like salad, chat, soup, fruit snacks, vegies snacks, juices or fat-free items. You may choose healthy snacks like
- A small handful of plain nuts such as
- almonds, peanuts and cashews
- Rice cakes spread thinly with peanut butter
- or oatcakes
- Whole pieces of fruit or a small handful of
- dried fruit such as apricots, prunes and raisins
- Homemade plain popcorn spiced with
- Cinnamon or paprika
- Cut up cucumber, pepper and carrots served
- With low-fat hummus or yoghurt
- Sugar-free jelly served with fruit or natural
- Low-fat yoghurt
You must avoid using g the products which are fattier and more harmful for your health like:
- Choose lean cuts of meat and make sure you trim any excess fat and remove the skin from chicken and turkey.
- Limit cakes, biscuits, fried and processed foods.
- Instead of pouring oils straight from the bottle, use a spray oil or measure out your oils with a teaspoon.
- 1 teaspoon of oil is enough to cook with.
- Read food labels to help you make choices that are lower in fat and opt to grill, bake, steam, boil or poach your foods.
- Use semi-skimmed milk rather than whole or condensed milk.
- Remember that many cheeses are high in saturated fat so keep your portions small – matchbox sized. Opt for strongly flavoured varieties and grate it to make a little go a long way.
“Doctors recommend to drink about 8 glasses, or 64 ounces, of water per day”
You can save money on a large by not having health issues and medical charges by simply, drinking water throughout the day. The natural liquid offers the benefits of hydration, nourishment, and improved the immune system.
Water can cleanse toxins from the body, improve brain function, energize muscles, control weight gain, and balance body temperature and fluids. Water has the power to recover the deficiencies in the body.
Less water intake causes many diseases like dehydration, pale, failure of kidneys, joints pain, stomach issues, jaundice, liver issues, etc.
On the other side, you may switch from soft drinks and soda water to fresh juices, tea, plain water or a simple green tea. This very small but wise step will change your life completely making you fully healthier, stronger and fresher than ever.
Alcohol is very high in empty calories and can lead to us eating foods high in fat, sugar and salt when we drink it.
- Alternate between alcoholic and non-alcoholic drinks throughout the night, not only will this save you money but you will cut your energy intake in half!
- Dilute alcoholic drinks such as wine and beer with low-calorie mixers to make a spritzer or shandy.
- Try lower calorie alcohol, spirits such as vodka are lower in calories than beer and wine.
- Remember alcohol can stimulate your appetite and makes you less likely to make healthy food choices. Avoid the kebab shop on the walk home by preparing a healthy snack before you go out.
4. Follow Timing
The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products. Eat three meals a day
Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain. As, someone said
“Eat the breakfast like you are a king, lunch like you are a boss and dinner like you are a bagger”
Choose lean meats, poultry, fish, beans, eggs, and nuts and also choose foods that are low in saturated fats, Tran’s fats, cholesterol, salt (sodium), and added sugars. It is much better to design a weekly menu to have the decided dishes with a variety of ingredients, which can fulfil all the s of a healthy human being.
Plan your meals and stick to the list!
Shopping costs can get out of control quickly, if you don’t have a plan or shopping list. If you plan your meals across the week, you won’t buy food that gets wasted.
Only a healthy diet is not enough.
We should also take care of the timings, gestures, postures and organization of in-taking the right meal at the right time. Here are some very important Not to Do’s for having a healthy diet.
- Never miss the breakfast
- Never over does
- Never miss the dinner
- Never ever overeat to compensate for the missed meal it is really dangerous.
- Never take your dinner after 10 p.m. at night.
- Never eat hard to digest food items at night.
- Never drink water after having a meal
- Try having a fine posture while having a meal, never eat while laying down.
- Avoid replacing fast food items or junk food with your meals.
- Never prefer an outside meal on self-cooked one.
You must play some indoor and outdoor games (not really video games) which play a very important role in the moral, spiritual, physical and mental development of you. Games give the stamina and enthusiasm to be more energetic, to feel happier, to keep you healthier.
Whatever you adopt to make your life good, healthy and happy, just keep going with it. Never do any random
During the day, your body gets broken down by your environment and the tasks you perform. Sleep restores you. Make sure you make sleep a cornerstone of your new healthy lifestyle.
When you’re tired, you can’t function at your best. Sleep helps you think more clearly, have quicker reflexes and focus better.
“The fact is, when we look at well-rested people, they’re operating at a different level than people trying to get by on 1 or 2 hours less nightly sleep,”
Sleep isn’t just essential for the brain. Sleep affects almost every tissue in our bodies. Research shows that lack of sleep increases the risk for obesity, heart disease and infections.
Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body’s use of energy.
These hormone changes can affect your body weight. Sleep has numerous benefits which are:
- Sleep keeps your heart healthy
- Sleep may help prevent cancer
- Sleep reduces stress
- Sleep reduces inflammation
- Sleep improves memory
- Sleep may help you lose weight
- Napping makes you “smarter”
- Sleep may reduce your risk of depression
Work and Fun
In this competition of winning the race, we have lost the real fun of life. The best way to have a healthy life is to never make your work-life burdensome. Have little moments of fun and enjoy them at peak. Never ever think that I’ll enjoy after the job has been done. Tomorrow never comes.
I am definitely not asking you to waste precious time but to have a positive mixture of work and fun. Do your work enjoying the moments. The point is, instead of focusing on the boundaries where your work life ends and personal life begins, look for ways to blend the elements of your life.
5. Relax Your Mind
When it comes to building a healthy lifestyle, it’s easy to concentrate on the physical aspects of health and ignore mental upkeep.
that your mental health is a foundation of your overall health.
It’s important to manage and asses your feelings on a day-to-day basis. If you feel negative towards others, you could cause more unhappiness at work, school, or in your social life. Some ways you can improve your mental health include:
- Exercising 30 minutes or more, five times a week.
- Socialize with loved ones
- Join a club
- Sleep 7-9 hours every night
- Do something creative
it’s beneficial to stop, take a deep breath, and relax. You can help maintain your physical and mental health by decompressing from a long, stressful school or workweek.
Try some relaxing activities to help you relax.
Take advantage of meditation, listening to music, and reading, watching a comedy or exercising. These activities can help you unwind and they cause feelings of happiness and clam.
6. Behavioural changes
In addition to all the healthy intakes,
we must also look at, how your emotions and behaviours are affecting your health.
Are you feeding something besides your hunger, like your feelings?
Feelings feed a mind and soul more than any food item in the world. What you feed your mind is actually what you feed your soul and that is exactly who you become.
Behaviour, thoughts and attitudes can make this world heaven or hell at the same time.
We all need to follow some basic steps to analyse, gauge and mitigate our behaviours and attitudes towards life.
7. Examine your behaviours
Examine your self-destructive behaviours and work on minimizing the negative self-talk. The pessimistic thoughts, overthink and self-talking can destruct a healthy human-being his body, mind and soul.
Try not to get trapped in this self-killing rapidly spreading the virus.
Oftentimes, journaling, positive affirmations, visualization, meditation and other techniques can help improve your self-esteem and move you closer to your goals.
8. Choose what needs to be changed
No-one is ever fully perfect, we just need to find out the mistakes, drawbacks and flaws in our behaviour toward life. Just mark the red points in our thoughts and the n to pick them for any positive change.
What is your vision of the ultimate you?
Take some time to imagine it, break it down, and then WRITE it down! To make a permanent change, you’ll need to set short-term and long-term goals, then create and write down your action plans to achieve them.
The new things taught for your own betterment, for your family, for your social circle must be exercises and practices to see the positive impacts on your life.
Find an activity that you enjoy doing and make it part of your normal, everyday life. This way you are much more likely to stay active long term which is key to living a healthy lifestyle and reducing your risk of obesity, poor mobility and various diseases.
9. Appreciate good deeds
Reward yourself in life-affirming ways that mean no food rewards! Treat yourself to a massage for killing it at the gym all week or splurge on a new workout outfit or pair of sneakers. Reaffirm your belief in yourself and your goals daily, and you’ll find yourself taking the active steps needed to achieve them.
Always try to appreciate yourself for the positive changes, positive impacts and behavioural developments. It will keep you motivated towards positivity and help you get groomed in every phase more powerfully.
Try to gather the best moments of your life, celebrate the success, enjoy the happiness and pleasure in relations, feelings, emotions and moments it will give your mind and soul a power to face any type of circumstances very easily.
10. Enjoy Every Moment of Life
Many of us are so focused on our jobs and everyday tasks that we forget to enjoy the moment we are experiencing. Pause through the very busy and hectic day and appreciate the beauty of the world around you, the sound of laughter, how the sun feels on your face, how your legs feel as you walk. Make time to enjoy each part of your day.
Restock your fridge and pantry. Since you can’t eat what’s not there, dump all the junk foods in your cupboards immediately. Make room for nutritious, energy-boosting fruits, vegetables, lean proteins, and whole grains. Plan out a few go-to healthy meals too, then stock up on those ingredients, along with snack-size packages of nuts, baby carrots, and organic yogurt for when you are on the run.
connect with the people around you, go to gym, do walk, go cycling or play a game of football.
Find some hobby and get stick to it. Learn something new every day of your life.
Find an activity that you enjoy and make it a part of your life. Do small acts to increase your satisfaction and happiness, even a smile counts a lot. Tell yourself every morning that you had a healthy sleep and this day is going to be amazing.
- When buying some product, look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid heavy meals in the summer months, especially during hot days.
- People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
- People who prepare food should avoid using grease or frying foods in grease.
- People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
NHS Choices is the official website of the NHS, providing an award-winning, comprehensive health information service with thousands of articles, videos and tools, helping you to make the best choices about your health and lifestyle.
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