Regular exercise, a nutritious diet, and reduced sugar and alcohol intake are just a few of the recommendations for a healthy lifestyle.
Taking care of your health is perhaps the most important thing you can do for yourself (and your loved ones).
Whether you decide to eat more fruits and vegetables or take a daily walk in the fresh air, there is more than one way to maintain a healthy lifestyle.
To put health and wellness at the centre of your life, try implementing some or all of the 12 tips in this article. Following just a few of these recommendations can significantly improve your physical and mental health.
Maintain a Healthy Weight
Keeping your weight within a healthy range can help protect you against high blood pressure, high cholesterol, heart disease, stroke, and type 2 diabetes.
But what exactly is a healthy range?
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), body mass index (BMI) and waist circumference are two measurements that can help determine if you are at a healthy weight. Your doctor will also consider other factors, such as your age, ethnicity, body composition, and medical history, when recommending a healthy weight range for you.
Remember, weight is more than just a number on a scale. Everyone is different, so it’s best to work with your doctor to determine a healthy weight for you.
Eat Nutritious Foods
Our bodies need a variety of foods to give us energy and keep us active. That means eating a balanced diet that includes vitamins, minerals, and fibre. According to the NIDDK, vitamins, minerals, and fibre are found in fruits and vegetables (emphasis on leafy greens), whole grains, legumes, nuts, lean protein, and low-fat dairy products.
Of course, it’s okay to indulge every now and then, but it’s best that the majority of your daily meals and snacks contain some of these important nutrients.
Limit Processed Foods and Sugar
It’s best to focus on nutrient-dense foods. This means you should limit highly processed foods, such as packaged and frozen meals. These foods are usually low in nutrients but high in calories, fat, salt, and sugar. You should also limit your intake of soda, packaged cookies and chips, candy, and sweetened cereals.
If you’re having trouble giving up packaged snacks and fast food, try gradually replacing these processed foods and snacks with whole foods. It’s not a perfect science, and any big life change will have setbacks.
Drink Water and Stay Hydrated
Proper hydration not only quenches thirst, it also keeps your body and brain active. Drinking enough water not only helps you think better, it also:
• Improves digestion
• Increases energy
• Relieves joint pain
• Improves heart health
The recommended amount of water to drink per day varies from person to person, but 8 to 13 cups per day is a good goal.
Exercise Regularly
Exercise has many health benefits, including:
• Improves mood
• Increases energy
• Builds muscle
• Protects bones
• Helps you lose or maintain weight
• Improves sleep quality
Regular exercise also helps prevent chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.
According to the Department of Health and Human Services, aim for 150 to 300 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week.
Reduce sitting and screen time
Reducing sitting time not only increases your heart rate but also improves your overall health.
Prolonged sitting and sedentary activities are associated with an increased risk of heart disease, weight gain, and premature death. However, these effects are not fully offset by regular exercise. Therefore, it is recommended that you exercise regularly and take breaks from sitting all day. Additionally, reducing yourscreen time can also help.
Get Outside Every Day
Spending time outdoors in nature has been proven to put things into perspective and have a positive impact on your mental health. Not only can sun exposure reduce symptoms of depression, it can also make you more relaxed and focused, especially if you’re paying attention to your surroundings.
Being outside reduces emotions like worry and sadness and promotes feelings of happiness, optimism and connectedness to the world. Sunshine is also the best source of Vitamin D.
Get Enough Sleep
We all know that sleep is important, but good quality sleep is crucial for overall health. During sleep, your body performs many important tasks, including:
• Maintaining bodily functions
• Repairing muscle tissue
• Recovering energy
• Processing new memories and information in the brain
If you don’t get enough sleep, you may feel irritable, emotional, and have trouble concentrating. Chronic sleep deprivation may even increase your risk of cardiovascular disease, type 2 diabetes, and depression.
For all these reasons, it’s important for most adults to get 7 to 9 hours of sleep each night.
Drink Alcohol in Moderation
According to the USDA Dietary Guidelines, alcohol consumption should be limited to one drink per day for women and one to two drinks per day for men, but it’s perfectly fine to drink alcohol occasionally.
Anything more than this can have adverse effects on your health. In case you’re wondering, a drink is typically defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor such as gin or vodka.
According to the Harvard School of Public Health, some studies suggest that some alcohol consumption may have health benefits. However, recent research suggests that no amount of alcohol is truly “safe.” If you do drink alcohol, it’s best to do so in moderation.
Quitting Smoking (If You Smoke)
Smoking releases harmful chemicals into your body that can damage your lung tissue, heart health, and more. It’s no wonder that smoking is the biggest risk factor for lung cancer.
That’s why quitting smoking is one of the most important things you can do for your health, regardless of your age or how long you’ve been smoking. Quitting smoking can add up to 10 years to your life, according to a trusted source from the Centres for Disease Control and Prevention (CDC).
It’s one thing to know that quitting smoking is best for your health, but it can be very difficult to actually do it. The good news is that there are plenty of resources and medications that can help.
Consider taking a multivitamin
A multivitamin can be an important part of your daily life, especially if you suffer from nutritional deficiencies due to:
• Older age
• Pregnancy
• Absorption problems
• Certain medications
That being said, according to research from the Harvard School of Public Health, it’s still not clear whether multivitamins actually improve your health. However, taking a multivitamin daily within the recommended daily amount probably won’t hurt, either.
Get regular checkups and health screenings
When life gets busy, your annual physical exam and twice-yearly dental cleanings may fall on the back burner, but according to the CDC, these checkups are important for staying healthy.
It’s also important to attend any upcoming health screenings, such as breast mammograms and colonoscopies. These can help detect diseases early, making them easier to treat. Keeping vaccinations up to date can also help prevent certain infections and diseases.
Either way, having regular checkups with your doctor or dentist is a good way to maintain a healthy lifestyle.
Conclusion: Paying attention to your lifestyle and daily habits is the first step to making changes that will benefit your long-term health. Consider these tips as a starting point to maintaining a healthy lifestyle and living your best life for as long as possible.
