10 Tips to Lead a Healthy Lifestyle
A healthy lifestyle is important to better your health and wellbeing. There is an abundant amount of ways to live a healthier lifestyle, some might include exercise, stress management, and sleep. As well as taking care of your emotional, mental and physical well-being.
Eat Whole Foods:
Our bodies need nutrient-dense foods, high in vitamins and minerals in our everyday diets. Fruit and vegetables contain these vitamins and minerals and are important for good health. We should consume 5-9 servings of fruit and vegetables per day, but sometimes this can be a difficult task. Start by keeping your cupboards stocked with beans and lentils as they are high sources of protein and they have a long shelf life! Try to make meals with colorful fruit and vegetable, as they help fight off disease, improve immune function and detoxify the body.
In this current age, it is normal to disconnect ourselves from mother earth and spend every day inside. Each day we spend, on average, around 90% of our time indoors. There are many benefits to spending time outdoors, such as stress relief, reduced inflammation, sharper thinking and creativity and much more! Let’s not forget the beauty of our planet and the benefits of light exercise and safe sun exposure. Try to spend a little time away from screens and your home and get outside and breathe the fresh air.
As the years go on, our lifestyles have become more stationary than ever. We spend more hours in front of screens, while everyday tasks become automated, leading us to live an inactive lifestyle. But this doesn’t have to be the case. It is critical to make a conscious attempt at walking each day. Walking has many positive effects on our health. Start by taking 30 minutes out of your day to stretch your legs. Walking can reduce body fat, strengthen bones, increase cardiovascular fitness and boost improve endurance and muscle power. It can also lower the risk of developing certain cancers, heart disease, and osteoporosis. To help monitor your daily activity, try using activity trackers.
Cook at Home:
Cooking at home gives you control over what food is going into your body, rather than relying on take out. It doesn’t have to be a tricky task, and with easy internet access, you’re only one click away from a delicious homely meal. There are considerable benefits of cooking your own meals. Those who eat home cooked meals regularly are healthier and consume a lot of less processed foods and sugar. You’ll see yourself with higher energy levels, better mental health, and a healthier body. Cooking doesn’t have to be time-consuming either, try meal prepping if you’re short for time.
Weight training is usually done to increase muscle gains, but there are many other beneficial aspects to this way of training. By adding weight to your exercise regimes, you will notice improvements to your physical and mental well-being. Weight training will see you with stronger muscles and bones, a decreased risk of osteoporosis and improved metabolism. Research has shown improvements in mood, reduced depression symptoms and increased spinal bone density leading to a healthier, stronger spine.
Drink More Water:
Around 60% of our body is made up of water, yet most of us don’t drink enough water each day. Water is highly important for our bodies to function. It carries out body functions, carries nutrients and oxygen around our bodies as well as removes waste. Through urine, perspiration, and breathing, our bodies lose water each day, which means we need to replenish our water intake. Our daily food intake supplies around 20% of our fluid input, which means that we need to drink 8-10 glasses of water to stay hydrated. To check if you’re hydrated, check your urine, it should be clear or slightly yellow, with little odor.
Get more Sleep:
Get between 7-9 hours of sleep! The importance of sleep has been pushed under the rug as we all have busy lifestyles. But the lack of sleep can increase the risk of health problems such as diabetes, obesity and heart disease. Along with these health risks comes with the decline of your immune system, where you are no longer able to protect yourself from cold and flu. Avoid caffeine and nicotine close to bedtime and perhaps substitute them for exercise. Try 10 minutes of walking or cycling to help improve your sleep quality.
Moderate Alcohol and junk food consumption:
Over-consuming fast food, chocolate, sweets, and alcohol has been proven to harm our health and wellbeing. It is important to moderate the consumption of junk food and alcohol to take a significant step towards healthier living. Higher levels of salt are found in these foods as well which leads to higher blood pressure and heart disease.
Research has proven that the practice of meditation and mindfulness decreases anxiety, stress, and depression. As you meditate you will see an increase in productivity, mental health, and happiness. Taking 10 minutes out of your day to practice meditation will make a difference in your life in how you feel mentally and physically. Try using apps like Headspace and Calm, these are pre-recorded guided meditation tracks to help you start on your meditation journey.
Talk about your health. When you are struggling with something and feel overwhelmed, talking to someone and being open to your emotions can help you immensely. From family, friends or even professionals, opening up about things that are troubling you is a part of your health and well-being.