To be perfectly fit, you need to follow a healthy lifestyle. Following is a detailed guide in which most of the tips to maintain a healthy lifestyle are listed and thoroughly discussed. Most of the points have been taken from a recent study by Harvard University. Thus, there is partly any doubt in the authenticity of these tips mentioned below.
1. Be Physically Active
Try to exercise every day. At least 30 minutes of work out is necessary for a person to stay healthy and in shape. Experts advise that you should run or run/walk 3 to 4 times a day.
Besides that, an active mind is also an active thinker that helps a lot in daily life chores and also in achieving long term goals. if you run out of health that means you will be attached to the bed and can’t do anything that why achieving and maintaining good health is crucial.
2. Be Socially Active
By being more social, one’s mind remains fresh. Talk to your friends and relatives and check on them. Talk to your parents, grandparents, and other relatives too, and try to be happier.
3. Challenge Your Mind
Another important thing is to do something that demands more effort by your mind. Solve puzzles, do word problems, play computer games (for a limited time) and do all sorts of activities to keep your brain fresh and healthy.
What should you eat?
If a person eats correctly, half of the problems for him/her already get solved. Following guide discusses everything you need to keep in mind to maintain a healthy diet:
Maintain diversity in foods
If you ate a high-fat breakfast, then try to have a low-fat lunch so that body has ample time to digest it. To maintain a healthy lifestyle, you must consume 40 different nutrients. You can’t take these 40 nutrients if you keep on eating the same thing again and again. Hence, the variety in your diet is of extreme significance.
Eat food rich in carbohydrates
Nutritionists suggest that more than half of the calories should preferably come from the carbohydrates. So, eat foods rich in carbohydrates like pasta, potatoes, bread, cereals, and rice.
Instead of eating saturated fats, eat unsaturated fats
Saturated fats are fats that come from the animals; unsaturated fats come from plants and fish mainly. Saturated fats, if consumed in excess, can cause heart diseases. Heart diseases are very lethal as they may result in a heart attack, which can prove fatal. Thus, to maintain a healthy lifestyle, one should consume more fish oil and vegetable oil. Try to eat fish 2 to 3 times a week. Minimize the intake of fried edibles, rather eat baked or steamed food.
Eat fruits and vegetables
Fruits and vegetables must remain a necessary part of your diet as they provide vitamins, fibers, and minerals that are important for the body. Most vegetables contain minerals like folic acid, potassium, and also vitamins like Vitamin A and Vitamin C that are great for health. Potassium is specifically necessary to eat as it helps in maintaining blood pressure. Moreover, vegetables are low in cholesterol and sodium too, so they don’t cause any other problem for the body. Fibre, which is in excess in these fruits and vegetables, helps in the better digestion of food.
Lower your salt intake
Salts are harmful to the body as they increase the risk of cardiac diseases and also increase the blood pressure. Thus, one should consume sodium (salt contains sodium chloride) the least. To do so, some everyday tips for a healthy lifestyle are as follows:
- Add spices instead of salt:
- Make sure the salt is not present at the dining table.
- Don’t add salt without even tasting the food.
Eat lesser simple sugars
Fizzy drinks like Coca Cola and Fanta contain excessive amounts of sugar. When a person eats them, these sugars enter the blood and to maintain the proper amount of these sugars, insulin hormone is secreted into the blood plasma. However, over time, the insulin hormone is not secreted in the desired quantity, which causes changes in the blood sugar level. Diseases like Diabetes, which is very common in elderly people, spring up in such cases. Hence, to remain on a safer side, consume partly simple sugars. Cut out any fizzy drinks from your diet completely!
Drink more water and fluids
More than 70% of our body mass is water. An adult needs at least 1.5 liters of water per day to stay healthy. Water is essential for all sorts of chemical processes in the body. The main means of transportation that is blood, also mainly comprises of water. If you drink fruit juices (real ones), they will also fulfill the requirement of water in a similar way.
Self Protection for a Healthy Lifestyle
If you feel more hungry, try to add the number of servings rather than increasing the serving size. Overeating at one time can cause digestive issues. Some people skip breakfasts and then end up eating more at lunch. This is a very unhealthy practice as they stress the stomach beyond its capacity that may end up in an upset stomach. Thus, you should pay more attention to the portion size of every meal.
Keep a Healthy Weight
Anyone with a BMI greater than 30 is called obese. Obesity is itself a compilation of numerous diseases. Heart, kidney, diabetic, and many other springs up when a person is obese. Hence, it is significant to maintain a weight declared perfect as per the BMI. Having said that, underweight is also not considered healthy. Although it does not result in such diseases, to be healthy, you need to be of a proper weight.
Protect your Eyes and Ears
A significant problem with this generation is that they use a lot of smartphones. A study suggests that teenagers use twice as much time as they used three years back on the internet. More than three billion people, almost half of the entire world population, use social media. Due to the constant use of smart devices, the eyes get strained, and the eyesight may be affected. Similarly, listening to a lot of music at a high volume also damages the ears, which can create long term problems for one’s health.
Brush your Teeth
It is also essential to brush your teeth at least twice a day. Once after waking up, before breakfast, and once before sleeping, after dinner. Bacteria reside in your mouth, and they can produce acids that spoil your teeth and then cause dental problems. So always brush your teeth with a reputed toothpaste.
Smoking kills! It increases the probability of lung cancer and tens of other diseases to a great deal. If you already smoke, you must start thinking about quitting as soon as possible.
There are hundreds of different toxins present in the tobacco, these toxins damage your lungs and lead to respiratory disease, exploited stamina, and other health issues like gangrene & mouth cancer.
Set a goal!
Set a goal that you will now touch a fizzy drink after a month. Set a goal that you will eat vegetables and fruits for at least one week. Start low so you can follow the plan too. Now remain steadfast. You want to be healthy; it doesn’t come free of cost. You have to sacrifice for it. Earn healthiness! You’ll value it more.
If you are searching for tips to maintain a healthy lifestyle, perhaps you intend to be healthy. So what are you waiting for? You now know everything you needed to know. So START NOW! Yes, like right now! Don’t delay it. Don’t leave it tomorrow. Tomorrow never comes. Leave the can of Coca Cola you’ve been drinking, and start drinking fresh fruit juices instead. Drink milkshakes, fresh juices, but NEVER these carbonated fizzy drinks. These are a slow poison for you.