20 Tips For Healthy Living
Would it be amazing if you are five years from now a successful person with healthiness and able to share your success stories to your children and people around you? That would make your life more meaningful.
Imagine you are successful and wealthy. You worked so hard when you were young. By somehow you suffered physical or mental health problems ten years later. If that happens, what is the point of being successful? That is for nothing in life.
It’s never been too late to pay attention to your health perhaps it could prolong your life, and you can be more enjoyable in life when you grow.
Most people know the importance of healthy living. You’re probably already know how to manage a healthy living. This article may bring awareness to you and take action for better well-being with a better lifestyle.
The tips for healthy living do not represent professional advice. They are simple ways perhaps can help you live longer and be healthy; you may now not realize the symptom when you are young. At least you can prevent health problems not too serious.
20 Tips For Healthy Living
1. Minimize Unhealthy Food
It is always good to enjoy delicious food from time to time. Many savvy foods have fantastic and interesting ingredients. They are prepared with smart ways and made it much more delicious.
Not all of those are healthy. Try to cut down deep-fried, grilled, and processed food. If your body consumes unhealthy food for a long time, there are high risks of illness like diabetes, cancer, heart disease. Some illness may not show up the symptoms when you are young. You may realize about it when you grow.
2. Drink Little
We can enjoy a little drink once for a while but not before bedtime. Be aware to not make it as a habit. Alcoholism can jeopardize your life. Avoid alcohol will save your life from Liver disease. Have a small dose of wine daily is good for health.
3. Quit Smoking
Many of my friends can quit smoking before they are 40. I believe other smokers can do that as well. Smoking doesn’t seem to look cool anymore. The faster you can quit, the far from risks of lung cancer.
Smoking may cause heart disease, chronic obstructive pulmonary disease (COPD), and stroke.
However, the medicine reports revealed that many patients with lung cancer do not smoke but live in the smoking environment for a long time. So you will avoid smoking areas though you do not smoke.
4. Limit Daily Salt
Salt has essential sodium mineral which is a benefit to your body. It can make food tastier. Salt is often highly added to canned food, snack food, convenience food, pickle food, and restaurant food. Daily high consuming too much sodium increases the risk of cardiovascular, stroke, high blood pressure, and kidney disease.
World Health Organization (WHO) recommended limiting 1,500 mg. to 2,000 mg of sodium per day, which is contained in about 5 g of salt or 1 teaspoon. (Based on the fact of table salt has 40% sodium; a 1-teaspoon or 5 g serving contains about 2,000 mg of sodium). Too low consumption of less than 1,200 mg. per day (about 3 g. of salt) is either beneficial or harmful to your body.
5. Avoid High Sugar
Sugar promotes energy in the body and brain. High sugar consumption from food, juice, concentrate drink, honey, and syrup added up in a day can be harmful and raise the risks of obesity, diabetes, and Alzheimer disease. If necessary to have a more sweet test, you may try sugar-free products for syrup or honey. However, it’s best to control sugar consumption naturally.
commended reducing the consumption of free sugars to less than 10% of total energy (1 teaspoon or 5 g. of sugar provide 15 kilocalories). In-taking unprocessed cane or brown sugar is less harmful than white sugar or refined sugar.
6. Intake Healthy Diets Like Nuts, Grains, and High Fiber food
It is wisely to focus on the quality of the food you enjoy each day. Have nuts and high fiber food every day will take you away from illness.
Yellow peas have high fiber which benefits digestive system regulation, cholesterol control, and blood sugar control. While yellow pea hulls are comprised of 82% fiber, making them one of the highest sources of plant-based fiber, the specific fiber from yellow pea hulls is unique and yields exceptional benefits. You can find the yellow pea products from Belly Crush.
7. Increase the Immune System with Vegetable, Beans, Lentils, and Soybeans
You need vitamins from vegetable to promote the immune system. Beans provide essential protein for your body. Intake beans 1 oz. five times a week will strengthen your hearts.
8. Reduce High Carb Dinners
Your body uses low calories in the evening or during your sleep. Avoid a high carb meal in the evening to reduce bad carbohydrates turn into fat, such as cake, bread, chips, cereal, and sugary drink. It is alright to have meat and poultry does not have carb but high protein and mineral. It is good to have low carb vegetable, eggs, seafood, avocado, cheese, and yogurt for dinners.
9. Intake the Right Measure of Meals
Have a moderate portion of food per meal. You do not eat until you feel full. Your stomach does not full right away but after 15 minutes. If you consume food too much for a meal, you will feel too full, tired, or sleepy. You may follow the rule of 80%. Your body may not use all the calories you take, and it will turn to fat.
10. Have Breakfast Like King
Have breakfast like a king, have dinner like a poor. Breakfast will give you energy for the day. Same as lunch, you still work in the afternoon and use the energy. Dinner should be the least. If you feel hungry in the late evening, try to drink milk or have some fruits instead.
11. No Need to Intake Red Meat Every Day
Beef is a source of complete protein and other minerals like vitamin B12, niacin, iron and zinc. Excessive consumption of red processed meat increases the risk of cancer, cardiovascular disease and coronary heart disease due to the high levels of saturated fat.
Having red meat twice a month maybe a better idea. You can find substitute proteins from chicken, turkey, beans, quinoa, and soybeans.
12. Skip Dinners
You may opt to have the last meal for the day before 6 pm. Your body does not need more calories in the evening or before bed. It is hard to sleep when your stomach works heavily. If you are hungry, you can opt to take low sugar fruits, milk, salad instead. Avoid sweets, carb, and ice cream after 6 pm. You will feel more relax and have better sleep.
A teaspoon of chia seed with a cup of water is a great choice that can help you feel full. Chia seed helps improve the bowel system for the next morning.
13. Strengthen the Heart with Exercise
Have daily exercise by yourself at home will strengthen the muscles and physical health. A good exercise should stimulate your heartbeat and sweating. You can try yoga or other outdoor activities like jogging, cycling, swimming on a regular basis for 30 minutes three times a week.
If you don`t have any chance to exercise, other simple ideas are walking to the library or the market instead of driving, parking the car for a distance from the building so you have more chances to walk.
14. Play Sports
Any kind of sports will help strengthen the body muscle, blood circulation, and respiratory system. You will feel fresh and healthy after playing sports.
15. Improve the Bowel System with Mediterranean Diets and Berries
Olive oil, figs, avocado, cranberry, blueberries, raspberries are rich in vitamin and amino acids that good for your health and longevity or gaining extra years.
16. Substitute Protein with Fish
Fish contains protein and good fat, which benefit your health. In average Japanese has longer life due to having fish food daily. You may opt to have fish to substitute protein from red meat.
17. Drink Enough Water Daily
Keep the body from dehydration is very important. The human body contains approximately 60% water weight. Water mostly are contained in blood, skin, and muscle. Water helps digestion process, controls body temperature, eliminate toxin through the urine system, carries digest food substance to the cell, and helps lubricate cell. Water is needed for healthy skin, hair, and nails. An average adult needs 1.5 liters of water per day.
Coffee, tea, or juice does not compensate for 100% water. It is recommended to drink 4 to 6 glasses of water per day for an average adult (equivalent to 1.52 liter). One cup of freshwater in the morning before breakfast will stimulate the organism; one hour before a meal will improve digestion.
On the other hand, drinking too much water right after a meal is not recommended. It is a better idea to drink one cup of water one hour after a meal. Water will dilute the digestive acid that may reduce the capacity of digestion.
18. Maintain Hygiene
Make your lifestyle with sanitation and hygiene. Clean the house, kitchen, bed sheet, pillows, clothes, and toilet regularly. The cleaning routine will protect or minimize unwanted creatures like mouse, mice, bugs, and germs, which will make you sick or allergic. Wash your hands frequently and use clean and healthy ingredients for preparing your food.
Enjoy your meal on the table with no looking at the smartphone, computer, or the television. Chew the food properly will help the better digestion and prevent the effect of food obstruction. In addition, take supplementary food like Vitamin C 500 mg two times a day to promote your immune system.
19. Maintain Healthy Body Weight
Overweight or obesity will bring you a higher risk of developing serious health problems. That is why maintaining a healthy weight is so important for overall health and can help you prevent and control many diseases and conditions.
Check the Ideal body weight and figure out if you need to control or reach that level.
Check the Body Mass Index (BMI). The BMI will calculate the height and weight and quantify the level of one, fat, and muscle in your body. The result is the index that you can compare with the BMI chart to determine if you are over, under or overweight. The index below 18.5 is underweight, 25 to 29.9 is overweight, and the higher than 30 is considered obese. (R)
You may also check the Basal Metabolic Rate (BMR) to get ideas of energy needed. BMR is the estimated minimum level of energy to sustain the body’s vital functions when at rest. Your BMR is one component, but other sources include non-exercise activity, exercise, and post-exercise oxygen consumption.
The Daily calories needs will give you the idea of the calories you need for daily activity.
20. Practice Stress Relive
Stress causes health problems and sleep disorders. Your stress may come from work, family situation, financial stress, health, exam, etc. Make your mind clear from stress when you are outside that environment. Your stress cannot make things better but harm yourself.
Try to find ways to release your stress by planning, prioritization, searching for encouragement, asking for help, or seeking treatments.
Stress makes you look older than your age. Forgiveness and letting go reduce stress. You will practice to let negative thoughts go away and look for the positive side.
The Bottom Line
There is no limit on healthy living ideas. Make a small change a day is safe, convenient, and relax. You do not need to sacrifice the fun. A too extreme adjustment may be harmful.
Do you have any tips you’d like to share that improve healthy living? Your tips could be useful to many people. Please feel free to input below.
Living longer and healthy is a blessing to yourself and your family. You can manage your lifestyle for not only developing a healthy living but also improving your sleep, hygiene, mental and spiritual health. Learn more ideas about How to Live Healthy and Happy in the next article, you may be interested.
Please subscribe to receive monthly newsletters.