Tips for a more Healthy Lifestyle..
- 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 a healthy body weight.
- Get on the move, make it a habit!
- Start now! And keep changing gradually.
- Eat a variety of foods, For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
- A high-fat lunch could be followed by a low-fat dinner.
- After a large meat portion at dinner, perhaps fish should be the next day’s choice?
- Base your diet on plenty of foods rich in carbohydrates, About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal.
- Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.
- 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.
- Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:
- We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
- Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
- When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.
- Enjoy plenty of fruits and vegetables, Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fibre. We should try to eat at least 5 servings a day.
- For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
- Reduce salt and sugar intake, A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet.
- When shopping, we could choose products with lower sodium content.
- When cooking, salt can be substituted with spices, increasing the variety of flavours and tastes.
- When eating, it helps not to have salt at the table, or at least not to add salt before tasting.
- Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy, and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.
- Eat regularly, 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 yoghurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.
- Drink plenty of fluids, Adults need to drink at least 1.5 litres of fluid a day! Or more if it’s very hot or they are physically active.
- Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured.
- Fruit juices, tea, soft drinks, milk and other drinks, can all be okay – from time to time.
- Maintain a healthy body weight, The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
- 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, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it 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. We all could.
- use the stairs instead of the elevator,
- go for a walk during lunch breaks (and stretch in our offices in between)
- make time for a family weekend activity.
- Start now! And keep changing gradually, Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made.
- Blood Numbers, If you don’t know your cholesterol (including the breakdown of LDL and HDL), blood pressure, and blood sugar, it’s time to see your doctor. Generally speaking, for a healthy adult they should be:
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| Healthy Lifestyle Tips For Living A Full Life |
Total cholesterol: less than 200 mg/dL
Fasting blood glucose (or blood sugar): less than 100 mg/dL
Your doctor may have different target numbers for you depending on your current medical situation and any lifelong conditions you have.
Exercise, While any activity you do is better than nothing, guidelines suggest that most adults aim for at least 2 1/2 hours of moderate-intensity activity each week.
If you tend to rack up your exercise in small spurts rather than a long workout at the gym, that’s OK, but consider wearing a pedometer for a week so you can get a better sense of your typical activity level.
Many experts recommend at least 10,000 steps per day, which is about 5 miles.
Here are five steps you can take to managing a healthier lifestyle:
Include fruits and vegetables in your diet, 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.
Make sure to eat five to nine servings of varied veggies and fruits per day.
Drink water, You can save money and improve your health by drinking water throughout the day.
The natural liquid offers the benefits of hydration, nourishment, and improved well-being.
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| Healthy Lifestyle Tips For Living A Full Life |
It’s recommended to drink about 8 glasses, or 64 ounces, of water per day.
Manage your mental health, When it comes to building a healthy lifestyle, it’s easy to concentrate on the physical aspects of health and ignore mental upkeep. Remember that your mental health is a foundation of your overall health.
It’s important to manage and assess 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.
Destress, Sometimes 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, reading, watching a comedy, or exercising. These activities can help you unwind and they cause feelings of happiness and clam.
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| Healthy Lifestyle Tips For Living A Full Life |
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