Many people with serious illnesses would be willing to give anything to get back to perfect health even for just one day. Ironic indeed, but people usually only realize how good health is after they lose it. If you want to be healthy and maximize the health you still have, follow these recommendations for how to be healthy.
Part 1 of 4: Have a Healthy Diet
Step 1. Drink more water
Adults should drink at least a liter of water or more every day in addition to other beverages such as tea and coffee. Water allows your body to maintain its proper temperature and removes toxins that are a by-product of the body's metabolic processes. By drinking more water, your body will automatically be healthier.
- Water also cleanses your skin, helps your kidneys work, helps control your appetite, and keeps you energized. What better motivation than to be healthier, fresher and have brighter skin?
- In addition, drinking water can also reduce your chances of drinking unhealthy drinks such as sodas and juices that are high in calories. Besides being unhealthy, this drink also barely quenches your thirst so you will still feel thirsty. If you need flavor in your drink, simply sprinkle a few drops of lemon, lime, or 100% pure juice into the water you drink. Just make sure to eat high-calcium foods, such as broccoli, to support your bone health as you age.
Step 2. Eat breakfast
A light and healthy breakfast is enough to meet your early morning needs. Breakfast can also prevent you from overeating at lunch, especially if your breakfast consists of lean protein and whole grains. Research shows that people who skip breakfast tend to eat more! Therefore, to curb your appetite, don't skip your first meal in the morning.
Instead of eating two chocolate donuts and a coffee with lots of cream, opt for eggs and fruit. As for the drink, choose skim milk, fresh orange juice, or tea. The healthier your breakfast, the more energized you'll feel throughout the day and the less you'll need to eat in the afternoon or evening
Step 3. Eat well throughout the day
If half of your plate is vegetables and fruit, you are on the right track. Add lean protein, low-fat dairy, and whole grains. Once a stable diet has been established, your body will feel more comfortable. There may be times when your body yearns for sugary foods, but once you get over these critical times, you'll feel better than ever.
Keep in mind that not all fats are bad for you. Good fats can be found in fish such as salmon and tuna, avocados, nuts, and olive oil. These fats are important for a balanced diet. Read the article entitled How to Eat Healthy for more tips
Step 4. Eat at the right time
A good time for a healthy, easy-to-digest dinner is between 5 p.m. and 8 p.m.; it's better to avoid eating snacks or snacks after a late night because they can add unnecessary calories and can disrupt your sleep. If you need a midnight snack, stick to unsalted nuts, whole grains, fruits, and vegetables.
Snacking isn't bad for you if you do it right. In fact, eating "constantly" can keep you from feeling hungry and eating another piece of cake, for example. Make sure everything is not overdone
Step 5. Try to reduce meat consumption
In case you haven't noticed, meat doesn't have as much of a role in how to be healthy as we've been talking about so far. Going vegetarian is a good way to reduce your calorie intake and get lots of vitamins and minerals. However, in reality, many do it the wrong way. While going completely vegetarian isn't the best idea, most people eat too much meat. A good idea is to change the amount and type of meat you eat: swap goat for lean chicken and replace beef for tuna.
A high-fiber diet is easier to do without meat. Fiber has been shown to lower cholesterol, control blood sugar levels, improve gut health, and prevent your tendency to overeat. The recommended fiber intake is 30 g per day for men and 21 g for women; after age 50, this recommended intake increases to 38 g for men and 25 g for women. Some good sources of fiber are vegetables and fruits (with the skin on), whole grains, and nuts
Step 6. Read food labels
Processed foods are often criticized badly and often for good health reasons. Even so, you must still struggle to make your choice. A bag of frozen broccoli certainly isn't as bad as a box of instant macaroni. In short, avoid instant or processed foods as often as you can - but if you can't, read labels and watch for unhealthy additives like salt, sugar, and fat.
- Foods that have been on the shelf for a long time usually have added sodium, words that end in -ose, and saturated and trans fats are included in the ingredient list. If you see any of these ingredients on the label (especially if they are in high amounts), it's best to avoid them. You can find healthier alternatives elsewhere.
Just because the label says there are no trans fats, doesn't mean the product is completely free of trans fats. This is because small amounts of trans fat that fall below a certain amount can legally be ignored and not listed. However, if you look at hydrogenated vegetable oils (margarine, shortening) in the ingredients list, you've just found hidden trans fats (trans fats are abundant in hydrogenated oil products such as margarine because they are a by-product of the hydrogenation reaction or process.) hydrogenation is what is needed to convert unsaturated fats (liquid vegetable oils) into saturated fats which have a denser consistency and withstand room temperature such as margarine)
Part 2 of 4: Create a Healthy Exercise Plan
Step 1. Determine your ideal body shape
Apart from helping you lose weight to get in shape and increase your self-confidence, exercising also has a number of other benefits for the body and mind, one of which is heart health. And having good heart health has also been linked to a reduced risk of Alzheimer's disease (a disease that can affect people in their 40s and 50s beginning with memory loss, then thinking and speech, and then complete paralysis). This is just one example of the benefits of exercise. Therefore, exercise such as swimming or running as often as possible.
- Exercising also boosts your immune system; even moderate exercise such as brisk walking for 20-30 minutes a day, five days a week, can boost the immune system by increasing antibody response and killer T-cell response, which is a type of white blood cell that naturally kills infected or abnormal cells. so that you are more immune and protected from disease.
- Exercising is also one of the best ways to sleep better at night - because you lose weight by preventing you from overeating. Read How to Be More Fit for more details.
Step 2. Maintain a healthy weight
Everyone has different body postures in size and weight. A person of large stature can carry more weight, while a person of small stature can carry less weight.
- Having a thin body is also not a good thing! Do not apply a strict diet of any kind. There is no magic method for losing weight - even if there is, depriving your body of essential nutrients is also not the way to go. Little by little changes in your eating habits will be much safer and provide greater benefits for your physical health in the long run.
- If you don't want to go on a diet, lose weight just by exercising. It's just worth remembering that only those who are serious about exercising can burn enough calories to keep up with a huge temptation to eat - and even so, they tend not to do so because it's not good for the body. If you consume more calories than is recommended for you, make sure that the food is nutritious because your heart, brain, muscles, bones, organs and blood in your body cannot work properly without calories.
Step 3. Do a variety of sports or exercises
Running 5 kilometers without stopping all the time doesn't mean you'll be healthy – the same goes for lifting weights as heavy as a car. If you only do one activity, you are only using one set of muscles. your body will be shocked when you swim or do a core exercise that you don't keep doing!
What is the solution? Cross training or cross sports. Doing a few different activities not only gets all your muscles working (which can prevent injury) but can also prevent boredom. Boredom is one of the main reasons people stop exercising. Therefore, include aerobics and strength training in your exercise routine. Your muscles will feel good if you do this
Step 4. Exercise wisely
There is no doubt that there are also bad ways to exercise. Every time you move in sports or physical exercise, you are at risk for injury. That's why make sure to do it right!
- Prioritize keeping your body hydrated. You should always drink water during exercise. Dehydration can make you dizzy or have a headache during training sessions.
- Take time to rest! Not for slacking off, but for your health. You can't keep practicing without stopping. After a workout or workout of 30 minutes or more, grab a bottle of water and refresh your body. Your body takes a second to compensate. That way you will be able to train further in the long run.
Step 5. Take small opportunities to exercise
Being physically active doesn't mean always running on the road or going to the gym – it's a lifestyle you can live 24 hours a day, 7 days a week (24/7). If you could add an extra 10 steps here and there in your day, that would be pretty meaningful.
Don't know how to do it? Park a little further from work, mall entrances, markets or supermarkets and walk. Go up the stairs. Take your dog for walks every day. Take lunch to the park. Ride a bike to work or the nearest coffee shop. See, right? Little opportunities are everywhere
Part 3 of 4: Being Emotionally Healthy
Step 1. Think positive
It is amazing how the mind has such great power over many things in our lives. A simple positive way of thinking in certain situations can turn an obstacle into an opportunity. Not only will you have more zest for life, but also a better immune system to fight off illnesses like flu and heart disease! This is based on the results of Harvard University research, and Harvard cannot lie.
To begin this fairly difficult step, start by focusing on feeling grateful. When you start thinking about bad things around you, stop. Stop that thought, and think of two things you are grateful for. Eventually, your mind will recognize this pattern and stop the negative thoughts before you consciously do so
Step 2. Be happy
This doesn't mean having to be "happy with your life" (that's true too, but that's not what this means here) – it's more about "making yourself happy." If you are on a diet, allow yourself to eat small pieces of what you really want to eat. If watching your favorite TV show for a few hours makes you feel like you're in heaven, then go for it. Whatever little thing makes you happy, do it.
Your happiness is so precious. If you are not happy, you are not completely healthy. It's when we're happy and clear-headed that we can do other things right. If your work, family, friends, relationships, and finances are stressing you out, making healthy or unhealthy choices like choosing between fast food or whole wheat bread doesn't really matter to you
Step 3. Think simple
When we concentrate on unattainable goals, we become daunted, frustrated, and lazy. After all, why try to achieve something that will never happen? A healthy mindset is needed in a situation like this. We have to think about the future, that's for sure, but we don't have to be preoccupied with things that haven't or won't happen either.
Being emotionally healthy (and happy) is easier to achieve when you focus on the process of your journey rather than on the outcome or end goal. For example, if you want to appear on Broadway, focus on your next audition first. Then focus on achieving equality, then focus on moving forward, and so on. The present will always come before the future - focus on both in order
Step 4. Manage stress
This one is very big impact. When stress takes over our lives, everything else falls apart. Our homes are a mess, our minds are a mess, and our relationships with other people are strained. Take five minutes of alone time and think about your stress level - how do you manage it? What can you do to be more calm and relaxed?
One very good and healthy way to manage stress is to do yoga. If yoga doesn't sound appealing, how about meditation? Not really? Then just make sure you take ten minutes of your day to stop and do nothing. Sit alone and just breathe. Try to have a focused and focused mind every day
Step 5. Choose your friends wisely
You know some people always seem to drain your emotions and happiness, but you stay friends with them because they probably have a great TV or just, well, you're bored. Unfortunately, for the sake of your emotional health, they should leave your life. They don't do you any favors and you know that well - you just ignore them to keep things going and avoid awkward situations. Now, do something good for your mental health and unwrap your mental wounds. In the long run, you will be happier.
Don't know how to spot a bad friend? Ending an unhealthy relationship? We have a way
Step 6. Be productive
One of the best feelings you can get is the "I have a lot of work to do today!" For that moment, you feel almost unstoppable. The advice that "If you put in the effort to do something, you will definitely succeed" turns out to be true! Now imagine you being this productive all the time.
Start by making a list of things to do. Having a calendar or agenda is also a good idea. And remember: think small. Do it and aim for a few small things to get you started. It could be that you've finished a long list without even realizing it
Step 7. Rest
This step is similar to the "Happy Yourself" step in #2; sometimes you need to do what's right for you regardless of what the world seems to be demanding. Don't feel guilty when you take breaks or breaks. Spend the night at home. Take a day off. You will feel twice as energized when you return to your routine.
This also applies to sports. If you do the same exercise over and over again, your muscles will get used to it, you will feel bored, and eventually you will not develop and make no significant changes. So instead of a morning jog on a Wednesday, go for a swim that day. It's not that you're lazy - you're just trying to be logical
Step 8. Find emotional balance
Even if you have fulfilled every other aspect of health, it will not feel complete if you are suffering from inner turmoil. Everyone needs something uplifting sometimes, and there are lots of little things you can do to feel better about yourself. If the problem extends further, you may need to learn how to deal with emotional pain or even depression.
Once you've managed to do that on yourself, you should approach your interpersonal relationships. Learn how to identify manipulative or controlling relationships, and if necessary, deal with past emotional abuse if any so that you have a healthy relationship
Part 4 of 4: Have a Healthy Routine
Step 1. Stop engaging in risky behavior
Taking unnecessary risks is not good for body and mind. It can also have damaging long-term consequences. An inner pattern or tendency to take heavy risks can also be indicative of a deeper psychological problem, and in this case you should talk to an appropriate health professional. Begin to target one of the following achievements:
- Stop having risky sex
- Stop drinking alcohol excessively
- Quit smoking
- Overcome drug addiction
These things can be done. Although it sounds difficult, it can be done. Often times when one of these things is achievable the other seems a lot easier and you get used to it on its own
Step 2. Exercise several times a week
We've already emphasized the "get your body fit" section, but now we want to make it even more irresistible. You should include exercise in your daily/weekly routine. It will increase your metabolic rate, control your weight, and keep you feeling fresh throughout the week. Overcome three things at once!
Here's something tangible for you to do: set a goal to do 150 minutes of aerobic exercise each week (or 75 minutes of vigorous activity) and strength training twice a week. Even running a lawn mower counts with you
Step 3. Rest well at night
When you sleep, your body produces cells that fight infection, inflammation, and stress – this means that too little or poor-quality sleep not only makes you more susceptible to illness, but also increases the time you need to recover from illness. If you can't sleep for yourself, sleep for your health!
- In addition, a study conducted by The American Journal of Clinical Nutrition showed that people who slept for 4 hours consumed 500 calories more than those who slept for 8 hours. So, if you're looking for an easy diet, this is the way to go. Here's an easy diet to lose weight!
Look for tips to sleep better
Step 4. Learn how to cook
Cooking your own food is a fun experience because you can try different recipes while saving money. What's more, cooking yourself also allows you to control every little substance that enters your body. That way, you can completely change your diet!
When you cook, avoid using fatty oils and lots of additives. Stick to olive oil instead of vegetable oil, butter, or margarine, and keep the amount of added salt and cheese to a minimum. If it doesn't taste good without salt or cheese, try cooking it a different way
Step 5. Take care of your personal hygiene
Get in the habit of washing your hands often, especially after going to the bathroom at home or the toilet in a public place. Germs can spread like wildfire and make you sick in the blink of an eye. In case it's still not clear, taking a shower is also a good idea for your hygiene.
For oral matters, clean your teeth and tongue with floss and brush your teeth after eating; Food particles are often the cause of bad breath and gum disease. Visit the dentist regularly to clean and find dental problems before they become serious
Step 6. Boost your immune system
Maintaining healthy habits and high energy levels is difficult for anyone who is constantly battling fatigue, colds, infections, or other effects of a weakened immune system. Read How to Develop a Strong Immune System for more information.
If you can, try to get all the necessary vitamins and minerals from your diet or diet. Supplements should only be used as a secondary measure. Of course, talk to your doctor before you make any significant habit changes
- Don't feel pressured or stressed. Stay calm and push yourself to do things you've never done before.
- Educate yourself. Every day is an opportunity to gain a little more knowledge.
- When you feel your body needs rest, listen. The body is a wonderful organism that is well-equipped with the ability to repair itself as long as we take care of it.
- Try celery as a snack, it will burn more calories than it takes in.
- Increase your intake of antioxidants to fight free radicals that have been linked to cancer, heart disease, atherosclerosis, and many other diseases.
- Be grateful. Stop and remember what you are grateful for at the beginning of your day and at bedtime. This will provide great benefits for your emotional health.