Healthy living doesn't just mean eating lettuce every once in a while or going for a walk every few weeks, but it should really be strived for because health is very important. To live a healthy lifestyle, you must consistently choose healthy foods, exercise more and do physical activity in your daily routine, and maintain body hygiene. You should also avoid unhealthy habits, such as trendy diets and lack of sleep. It may take gradual adjustments to improve your lifestyle, but it's achievable if you're committed.
Step
Part 1 of 4: Choosing Healthy Food
Step 1. Choose foods with minimal unhealthy fat content
Unhealthy fats include trans fats and saturated fats. This type of fat will increase LDL cholesterol, and an increase in LDL cholesterol is usually associated with an increased risk of heart disease.
- Foods high in trans fats include foods that are processed with "partially hydrogenated oils," such as butter or margarine. Cakes, fried foods, frozen pizza, and other processed foods usually contain trans fats.
- Foods that are high in saturated fat are pizza, cheese, red meat, and full-fat dairy products. Coconut oil is also high in saturated fat, but it can increase good cholesterol so it is okay to use it in moderation.
Step 2. Eat healthy fats in moderation
Polyunsaturated fats, monounsaturated fats, and omega-3 fats are all good choices. These good fats lower LDL cholesterol and increase HDL cholesterol, which is associated with a reduced risk of heart disease.
- Choose oils such as olive oil, canola oil, soybean oil, peanut oil, sunflower oil, and corn oil.
- Fish is high in omega-3 fatty acids. Choose fish such as salmon, tuna, trout, mackerel, sardines, and herring. You can also get omega-3s from plant sources such as flaxseed, vegetable oils, and nuts and seeds, although your body doesn't process these fats as effectively.
Step 3. Choose foods low in sugar and refined carbohydrates
Minimize consumption of sweet pastries, soft drinks, sweet fruit juices, and white bread. Opt for whole fruit, homemade juices, and whole grain breads.
Step 4. Eat a variety of fresh foods, and avoid processed foods
Fresh food provides a balance of healthy carbohydrates, protein, fat and other nutrients.
- Eat fruits and vegetables to get high vitamins and minerals. Try to eat lots of fresh fruit and vegetables, not in cans which usually contain added sugar or salt.
- Choose lean meats, beans, and tofu for protein.
- Choose whole grains like whole wheat bread, whole grain pasta, brown rice, and quinoa.
- Eat low-fat dairy products. Skimmed milk and reduced-fat cheese will reduce your fat intake and ensure you are getting enough calcium.
Step 5. Add organic food
Shop at the grocery store or buy food from the farmers market. Organic food may not be more nutritious, but it may contain less pesticide residue or additives. Organic food is also more environmentally friendly.
If price is an issue, consider buying only certain organic foodstuffs, such as apples, berries, rock seeds (peaches, mangoes, etc.), grapes, celery, peppers, greens, potatoes, and lettuce. These fruits and vegetables usually use more pesticides than other conventionally grown foodstuffs
Part 2 of 4: Doing Exercise
Step 1. Start and end your workout with stretching
Light stretching will warm up your muscles before exercising and relax them afterward.
- Try calf stretches. Stand one arm away from the wall and place your right foot behind your left. Bend your left leg forward, but keep your right leg straight and firmly on the floor. Hold for about 30 seconds, then switch to the other leg.
- Stretch the hamstrings. Lie down on the floor near a wall or door frame. Lift your left leg and place your heel on the wall. Straighten your legs until you feel a stretch behind your thighs. Hold for about 30 seconds, then stretch the other leg.
- Do a hip stretch. Kneel on your right knee and place your left foot in front of you. Shift your weight as you lean forward toward your left leg. You will feel a stretch in your right thigh. Hold for about 30 seconds, then stretch the other side.
- Stretch your shoulders. Bring your left arm across your chest and hold it with your right arm. Hold for about 30 seconds, then repeat with the other side.
Step 2. Go to the gym 3 to 5 times per week
Work out there for half to an hour combining a cardio and strength training program. Experts recommend at least 150 minutes of moderate aerobic activity each week.
Try to do strength training at least twice a week
Step 3. Do exercise in the home environment
You can go for a jog or take your pet dog for a walk. Make sure you move at a moderate pace for about 30 minutes.
Step 4. Enjoy strenuous activities in daily life
High-intensity gardening and cleaning the house and yard are also forms of exercise. You can also incorporate other activities into your daily routine by choosing the stairs instead of the elevator, parking the car away from the store, and walking during your lunch break.
Step 5. Forget the car
Choose to walk or bike to your destination. If you are using public transportation, try getting off at the stop before your destination, and cover the remaining distance on foot.
Part 3 of 4: Avoiding Unhealthy Habits
Step 1. Avoid yo-yo dieting
After successfully losing weight with lifestyle improvements, keep it, don't let your weight go up and down like a yo-yo.
Step 2. Stay away from trendy diets
Avoid liquid diets, diet pills, and other dietary supplements unless under a doctor's supervision. In general, if your diet plan or program involves one or more of the following, it's probably just a trendy diet:
- Promises very fast weight loss (over 0.5–1 kg per week)
- Promises to help you lose weight without changing your habits.
- Requires you to spend a lot of money
- Limiting food choices and not supporting balanced nutrition
Step 3. Don't overdo it
Exercise for too long, too often, or too intensely can increase the risk of injury. Make sure you take a break at the end of each exercise session.
Step 4. Know how much you weigh
Both being overweight and underweight are unhealthy conditions. Consult a doctor or use a trusted weight chart that shows what the ideal weight is for your age and body shape.
Step 5. Avoid smoking and alcohol
Smoking is associated with a variety of health risks, including heart and liver disease, as well as many types of cancer. Alcohol is also associated with health risks, including liver disease, cancer, heart disease, alcohol poisoning, and depression.
Step 6. Do not reduce sleep time
Studies show that people who sleep less tend to be fatter. Adults should try to get 7–9 hours of sleep per night.
Children and teens need more sleep. Young children need 10–14 hours of sleep, school-age children need 9–11 hours, and adolescents need 8–10 hours
Step 7. Don't forget sunscreen
Exposure to sunlight poses many health risks, including cancer. Whenever you go out, wear protective clothing and a broad-spectrum sunscreen with an SPF of at least 30. Wear sunscreen even on cloudy days.
Part 4 of 4: Keeping the Body Clean
Step 1. Take a shower every day
Shower again after doing activities that sweat. Bathing will reduce body odor, body acne, and diseases related to body hygiene, such as scabies.
Step 2. Brush your teeth and floss every day
Regular use of dental floss not only prevents bad breath, but also gum disease.
Step 3. Wash feet
Make sure you scrub between your toes to prevent mold growth and bad odors.
Step 4. Put on clean clothes
And above all, always change your underwear and socks every day.
Step 5. Wash your hands
Wash your hands before and after preparing food, after using the toilet, before and after treating minor wounds, and after blowing your nose, coughing, or sneezing.
Experts recommend washing hands with warm water and soap for at least 20 seconds, or as long as the song "Happy Birthday" is sung twice
Tips
- Drink lots of water.
- Find information about positive psychology and sustainable happiness. Happy people seek information and act on it. So, by paying attention to happiness and health, you can enjoy a healthy lifestyle.
- Regular and frequent exercise every day will boost the immune system. In addition, exercise helps prevent “rich man diseases” such as heart disease, cancer, diabetes, and obesity. Remember that physical health also affects mental state. So, physical activity can improve mental condition and prevent anxiety and depression.
- Take a multivitamin to make sure you are getting enough vitamins and minerals.
- Try to smile and laugh more (choose funny topics to chat with friends, watch videos that make you laugh, try to see the funny side of every situation, etc.). You will feel more alive and healthy!
