Practical Tips To Help You Stay Healthy
You have heard all of the old clichés about being and/or staying healthy. An apple a day keeps the doctor away, don’t be a couch potato, be sure to get your beauty sleep. None of these are stand-alone phrases, though.
Health is a holistic issue and it has to be approached holistically if it is going to be achieved, so we have broken down a list of must-dos for you.
1. Moving Your Body
The hardest part of staying healthy is exercise, especially as you get older. The bones and muscles don’t function the same way with each passing decade, so get the ball rolling as early as humanly possible. If you are past that stage in life, don’t worry because you can still get your body back into shape no matter what age you are!
The first thing to do is to know your limitations, so start with a workout regimen that will help you work up a sweat without overly exerting yourself. As time goes on, keep adding intensity or time to your workout so that your body can push itself without hurting itself and develop new limitations.
Doctors recommend approximately 150 minutes of exercise each week, so be aware of that as you begin to schedule your weekly workout. There are so many things that you can do here, the possibilities are limitless. Whether you decide to join your local gym and start your own fitness program, practice your favorite sport or simply do some jogging, it is all up to you.
Although the amount of time spent moving is important, it is not necessarily about scheduling gym time. Our bodies are built to work and move throughout the day, not to sit at a desk all day and go to the gym for one hour. Set aside ten minutes every other hour to walk around the block or up and down your stairs to maximize your heart health!
Doing little things such as walking to your co-worker’s desk in the office rather than sending an email, parking at a distance away and walking home, taking a pet out for a walk and many other activities that involve moving the body can also help you burn calories and stay fit.
Our joints and muscles need constant conditioning when we are active because they need maximum strength in order to make the most out of any workout. Warm-up your muscles and stretch out your body both before and after any serious exercise to make sure that you are improving your body and not abusing it. You also risk sports injuries if you skip the warm-up and stretch, so do yourself a favor and make the time.
2. Fueling Your Body
Exercise will improve your level of fitness, but without proper food and drink it will only have a short-term impact on your health. To have a truly healthy body, you have to combine that exercise with a healthy diet and that encompasses a wide range of things to keep track of.
Your government food guide or pyramid tells you how many portions of each food group can be consumed each day without disrupting your health. However, the most healthy and easily digestible items on your grocery list are lean proteins, vegetables, and fruit. If you ensure that the majority of your daily food consists of those three items then you should be maximizing your health goals.
Avoid any sugary, salty or fatty processed junk foods as much as you can, and if you are having a craving just remember that there is nothing wrong with having a treat once in a while. In fact, we can argue that doing such a thing is beneficial to you as long as you keep it under control. Eating healthy all the time can be mentally exhausting so it is nice to get a break sometimes and have the chance to eat your favorite food without feeling guilty about it.
There are a lot of myths about your eating schedule and how often to eat each day. The general rule of thumb is that if you eat three meals and two or three snacks each day and finish eating about two hours prior to bed, then you will avoid those big hunger pangs that make people overeat.
The consistency of eating throughout the day will also allow your body to break down the smaller portions without working too hard, which will allow your body to flush more out and burn more calories (faster metabolism).
What you drink also has an impact on your health, particularly because many juices are packed with chemicals and artificial sweeteners. There are sodas, energy drinks and sports drinks that all have far too much sugar, artificial flavors, and other chemicals like high fructose corn syrup.
These drinks are just screaming DIABETES at your bloodstream and should be severely limited in your diet. There are alternatives to these drinks that are much healthier, but still delicious (unsweetened real fruits smoothies and plant-based milk to name a few).
Since water is the most important thing for you to drink, try chopping up a bunch of strawberries and kiwis and putting them in a container of filtered water and keep it in the fridge. You can use other combinations of fruits like pineapple or mango, or use lemon and cucumber slices to create an energy-boosting refreshment.
Other items that you should consider adding to your daily water intake are green tea and ginger. Ginger has many properties that lower cholesterol, cleanse the digestive tract, and do so much more to heal and improve the body. Green tea helps boost your metabolism and is also a natural detox, so combining ginger and green tea will help you feel light, energized and clean from the inside out!
3. Resting Your Body
Your diet and exercise regimen are only two aspects of your new and healthier lifestyle, and they are the aspects that can often feel like a chore. If you only focus on these two things then you run the risk of exhausting yourself and causing other stress-related health issues. Rest is just as important and cannot be forgotten.
Getting proper sleep each day, making sure to have at least one rest day from exercise each week and knowing when to lay down and or take a nap are all crucial to your body’s ability to function at maximum potential. Your body needs that time to reset and gear up for the next big workout!
When you go to sleep, be sure to turn all screens off and get into a routine. That is what allows your body to maintain a healthy schedule and get used to feeling energized in the morning and tired at night. Turning off screens allows a deeper and less disturbed sleep at night, letting you feel the effects of that beauty sleep so much more sweetly.
4. Don’t Drink Too Much Or Better Yet Don’t Drink At All
Researchers have shown that excessive alcohol consumption can lead to depression, weight gain and other serious health problems. Here is a piece of good advice for you: Drink in moderation if you have to drink alcohol and make sure not to do it before or while driving, or when pregnant.
5. Don't Smoke, Or Quit If You Already Do
Some habits are detrimental to the health and well-being of human and one of such is smoking. Smoking is known as the most threatening public health concern in the world due to its connection with deaths and disability of humans that engage in the act.
Here is a piece of good advice for you: stay away from smoking if you want to live a healthier life. If you are having a hard time kicking the smoking habit, make sure to get some professional help.
6. Limit Or Manage Your Level Of Stress
Stress can pose some serious problems for your health. It should not be taken lightly as it can influence your heart rate, blood pressure, blood sugar levels, sleep patterns, eating habits, fat metabolism and your ability to fight off illness. Here are some good tips to help you deal with stress:
Engage in physical activity or exercise at least two to three times a week.
Eat a healthy and balanced diet
Get enough sleep
Talk to a trusted family member or friend
Practice some relaxation techniques or exercises such as diaphragmatic breathing or meditation.
Avoid, or at least reduce your consumption of caffeine and other stimulants.
Get a massage
Listen to music
Read a book
Practice a hobby (something you love to do)
7. Keep Your Teeth Healthy
Here are some good tips to help you look after your teeth:
Brush your teeth at least twice a day with a soft or medium bristled toothbrush
Use dental floss daily
Consider using some alcohol-free mouthwash
Limit your intake of sugary and acidic foods
Consider visiting your dentist twice a year
8. Socialize More And Make Some Friends
The goal here is simply to improve your social life. So, get out there and start socializing, meeting people and doing things that make you feel good and improve the quality of your life.